Water boils at 212 degrees Fahrenheit.  At 211 degrees Fahrenheit you just have some very hot water.  Why does one degree make such a difference?  Before focusing on the difference the one-degree makes, lets discover the changes that occur during the process of 211 to 212 degrees.

According to Cornell Center for Materials Research, “At ordinary low temperatures, water, left open to the air, gently evaporates from its surface. Its vapor exerts a pressure, which at such low temperatures is much less than the pressure of the surrounding atmosphere. The water also tries, through the formation of microscopic bubbles, to evaporate in its interior, but these tiny bubbles of water vapor, at the low pressure it would have at these low temperatures, are immediately suppressed by the much higher pressure of the atmosphere pressing down on the liquid’s surface. But when the water is heated and its temperature reaches 212 degrees Fahrenheit, its vapor pressure reaches the pressure of the surrounding air, so the bubbles that form by evaporation in the interior of the liquid are no longer suppressed. They grow to large size, rise to the surface, and there release their vapor to the air.”

Now lets compare this process of change to our efforts of losing weight.  In the beginning, we all have the desire and the want to do better, loose inches and pounds, and look better, but the hardest part is taking the first step.  Just like the water we want to evaporate out of our current state, but the pressure from the atmosphere around us can often seem too much.  The schedule is hectic, the kids have a million activities that keep you busier and more involved than them, and the holiday season is approaching and it’s just best to wait till after the New Year.  Oh yes, our atmospheres are heavy, but in order to change we must first turn the heat on and begin to overcome our atmosphere.

All right the heat is now on.  You are cleaning up your diet, you have consulted with a certified personal trainer to setup your resistance plan and you’re exercising three times a week, and you’ve convinced your friend to do cardio with you.  You are overcoming your atmosphere.  After four weeks of staying somewhat consistent, you have seen some changes in your body, but not what you expected.  The scale has moved some, but not the 50 pound tire that you want to deflate and throw away.  And now you feel you’re putting all the work in and still not seeing the results.  That’s because although your water is hot, you’re not boiling yet.

How does one go from hot water to reach their boiling point?  Consistent Perfection.  

1. You have to be perfect with your Diet.

Stop telling yourself, “It’s ok if I have dessert I worked out three times this week.”  Stop allowing yourself to skip meals because you are busy.  Stop feeling someone will be offended if you don’t want to try his or her cakes and pies.  Stop making excuses for yourself.  And believe it or not, but cheat days should only come once every third week when dieting, not every third day.

2. You have to be perfect with your Cardio.

You and your friend have been consistent with your cardio, that’s great, unless he or she holds you back.  If your sweat glands can’t open because your mouth won’t shut, it’s time to HUSH!!! your partner.  If your partner is too concerned with how they look instead of getting a good workout so that one day they will look worth something, then its time to enlighten your partner.  If your partner doesn’t like to sweat it’s time to get a new partner.  When doing cardio be equipped with knowledge of your target heart rate zone, water, a towel, and a will to become better.

3. You have to be perfect with your Resistance Plan.

Your certified personal trainer should provide you with knowledge of how to do all your exercises correctly and provide proper weights for your training zone.  Strength training should be done three times a week to achieve optimal results.  If you are having trouble getting motivated to finish that last set or bored with your regular exercises, I suggest group classes like Body Structure’s Boot Camp (or) joining mybodystructure.com and begin your education to exercising correctly and efficiently.

4. You have to be perfect with your Stretching.

You should stretch after every workout session or at least four times a week.  Hold each stretch 15-30 seconds.  Stretching allows you to continue to build muscle and helps prevent over training.

Consistent Perfection consists of combining all four phases of fitness, and consistently following them for an extended period of time that should exceed one week.  Until we commit, we will be some very hot water, but not boiling.

Notice throughout this blog, I have used the word “we,” that’s because I am a living example of 211 degrees Fahrenheit.  Since finishing my career as an offensive lineman, I have struggled to achieve my ideal body.  I have lost 62 pounds and over 14% body fat, which is great, my heart, knees, and girlfriend love the results, but I am still not happy with the man in the mirror.  I’m currently struggling with the last 3% body fat, and frustrated as ever, but I decided to do something about it.  I am in my second week of perfection and fighting every temptation imaginable, but my desire to win outweighs any pleasure I receive from food.

Brian Leggett, B.A., A.C.E