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The Importance Of The Process

When someone is looking to improve how they look, feel or perform, they don’t tend to focus too much on the how we will get to where they want to be. 

Their main thought is “just get me what I want”. 

That’s all well and good. 

For the sake of this post, let’s have a hypothetical scenario where someone comes to me and they want to lose weight. 

Not just a little weight, let’s say in the region of 50 pounds. 

Most people who have any type of experience with trying to lose weight is that you’ll know that you’re not going to lose that amount of weight, specifically fat, in a few weeks. 

It’s going to take some time, probably in the region of 4-6 months if it’s just the 50 pounds you need to lose, but quicker than that if it’s the first 50 pounds of say 150 pounds.

Those of you have read my previous posts will remember that in terms of weight loss, the number I tend to look at is on or around the 0.5% – 1.0% of your bodyweight per week. 

So if you start out at 250 pounds in week 1, i’d expect a loss of around 1.5 – 2.5 pounds. 

Now for those impatient ones amongst you, you might not think that’s enough.

“I could easily do more than that!” I hear you say. 

And you are 100% correct, you could and i will be honest with you it likely wouldn’t be all that difficult either. 

But you need to consider this… 

It’s estimated that 90% – 95% of people who lose weight, put it all back on. 

Yes, you read that correctly. 

There’s only a 5%-10% statistical probability that you will lose weight and never put it back on. 

So with the odds firmly stacked against you and bearing in mind that if you’re trying to lose weight at this very moment, it’s not your first attempt at it. 

I will tell you what I tell every single one of the clients I work with at the very start of the process, 


And this is where process comes in. 

Process in terms of health, fitness and performance is effectively your habits. 

Let me remind you, that we are all a result of our average day. 

I don’t care if you’re “good” 2 or 3 days a week if you’re just going to blow your week up and think “fuck it, I will start again Monday”

I have a serious problem with that, and frankly, you should too. 

Imagine for a moment you treated your career like that, 

Have a good start to the week, make what you consider to believe a catastrophic error (which it isn’t BTW) and then go to your boss, confess and say “fuck it, I will just come back Monday and start again”

That said boss would tell you to pack your stuff, and don’t come back, you are no good to them. 

But when it comes to losing weight I see people do this ALL the time. 

Far too much emotion, not enough logic. 

Your habits are what you can consistently do, fuck perfection, in terms of your long-term health and wellbeing it’s never going to be perfect all the time so accept it. 

You can consistently lose 0.5% – 1.0% of fat per week with manageable habits that won’t take over your life to the point where you are miserable, tired all the time, just waiting for it to end. 

You need to work out how you can sleep 7-8 hours every night, drink 2-3 litres of water every day, strength train 3-4 times per week, do an average of 8,000 – 12,000 steps per day, eat 3-4 protein rich meals per day whilst obtaining an overall calorie deficit.

Get the process right and the number will take care of themselves.

That way when you do reach your goal, your new “normal” means you can adjust your calorie intake and activity to then maintain the results rather than having to try to find another whole new way of doing things.

That’s what the 5%-10% of people who successfully lose weight do.

Thanks for reading, have a great day.


Do you need confidential help with your health, fitness or nutrition? I have a range of services available, with Personal Training in my Private Gym in Manchester, also at your home or workplace in the surrounding areas. For clients further afield, I provide Online Personal TrainingNutritional Consultancy & Private Fitness Holidays.

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