Read this and take notes if you want to lose fat for summer.
2015 is steamrolling forward and not letting up. February is here and it’s time to get down to business when it comes to being beach ready. The summer months are closing in and right now is the time to lose fat and get in the best shape of your life.
Here is the lowdown on dropping the fat you don’t want on your body. Whether it’s your stomach, thighs, hips, or arms, follow this plan and start now and you will have an awesome chance of losing serious weight by the time the fourth of July swings around.
Being mindful of your nutrition and exercise is the most important key to your success and here’s why. When you are stuck in a rut and not losing weight and not training hard, it’s probable that you’re mindset is not in line with the desire for losing weight. When we go grocery shopping, the steps of success are being built. Often, we listen to marketing campaigns that drive us away from our end result. We believe greek yogurt is better than eggs or we grab 100 calorie snack packs because the packages say it’s good for you. Next time you go shopping, pick up a 100 calorie cookie snack pack that promises it’s good for you and ask yourself “Is this going to help me burn fat?”
The obvious answer will come to you right away.
Step one in the journey to healthy and fit in 2015 is to be mindful of the process and not let yourself get into a unconscious blur. You don’t want to get caught up in that blur because it can crush your results. Being mindful of your schedule, the proper foods to buy, cook, and eat, the workout program you’re on, and hydration and sleep will bring you the best results.
So now, here are some immediate things you can do that will help you drop bodyfat, help you feel better, and get you out of the rut you might be stuck in:
– Drink more water.
If you drink one glass of water today, drink two tomorrow and then add another the next day. Work your way up to around seven or eight bottles of water a day and you will be fully hydrated, which helps your body burn more fat. A lack of hydration can mess with your energy levels, performance in the gym, and functions of the body’s hormones and digestive system.
– Eat these foods:
Lean Meats. Chicken, Turkey, Beef, Buffalo, Pork, Venison, and Fish
Vegetables: Romaine Lettuce, Spinach, Cauliflower, Peppers, Carrots, Onions, Squash, Zucchini, Cucumbers and more. Make the produce section the place where you spend most of your time at the grocery store. Most stores have prepackaged salads that are great to grab a few handfuls from and take with you to work.
Nuts and Seeds. Almonds, Cashews, Walnuts, Pumpkin Seeds, Sunflower Seeds, Hemp Seeds, more.
Fruit. Apples, Bananas, Lemons, Limes, Berries of all kinds, and more.
Also eggs should be in your diet.
Cook with coconut oil, olive oil, or real butter.
Eating rices and potatoes are fine. Keep them to one meal a day and it’s best if it’s after a workout. Carbs don’t make you fat. Eating too much food and not moving enough does.
A lunch or dinner plate should look like this:
One Serving of a lean meat
Two Servings of Vegetables
One Serving of Nuts or Seeds or Nut/Seed Butter
One Servings of a carb source like Rice or Potato (preferably once a day after a workout)
For breakfast, I usually eat 4 to 6 eggs or I just grab a Whey or Hemp Protein shake and a banana or apple if I’m in a rush.
The key to success with nutrition is to eat healthy and whole foods. You should absolutely avoid foods that have a lot of processed material in them. Foods like microwave popcorn won’t help you see fat loss. Foods that you find in the snack and cereal aisle like weight watcher cookies or 100 calorie pretzels won’t help you see fat loss. The more real, quality, foods that you eat, the better your results will be.
Once your nutrition and hydration are in order, it’s time to talk about exercise.
– Exercise at the level of your current fitness.
Many people are afraid of exercise. It burns the muscles, the lungs, gets the heart pumping and uses our energy. Sometimes we just don’t have any energy left after dealing with the kids, the jobs, the dog, and more, but exercise doesn’t need to scare you.
For beginners, there is no reason why you won’t lose a lot of fat by simply walking for a few minutes everyday. Walking is the most underrated exercise there is for people it benefits most. Walking doesn’t burn as many calories as running or burpees, but for people who have a hard time breathing during heavy exercise or have a lot of weight to lose, walking is simply the best thing you can do. But, you also have to make it more challenging every time. That might mean walk faster, go further, or walk longer.
There is a large number of people I’ve encountered who have no time to exercise. They’re schedules are packed with work, kids, sports, school, and many other important life events. But that doesn’t have to stop you from working out. Sure, it’s hard to just get started at home, especially when you don’t have the accountability of a coach like those at Activate Fitness, but you can always find ten minutes for an at-home workout.
Here is a sample at home workout you can perform right now that will shed fat in 10 or 15 minutes.
10 Bodyweight Squats
10 Push Ups
10 Sit Ups
20 Jumping Jacks
Repeat that circuit for 10,15,20 minutes or more.
For those of you who have time to make it to the gym and are able to perform workouts effectively, you want to make sure you train three to four times a week. Progression in strength, endurance, and mobility is important. As you train you should be working on getting stronger and feeling like you can get through an intense workout better. Simply showing up for a workout and going through the motions will not help you produce the change you’re after.
This brings me to my secret weapon when it comes to losing fat fast.
Several years ago I was 60 pounds overweight and struggling to drop fat. I was working out four times a week and trying to eat the healthiest I could at the time. The problem was, I was not losing weight. I was stuck and it pissed me off. Then one day, I heard someone talking about how record keeping, writing your daily foods and exercise, in a notebook is one of the most powerful things we can when trying to lose weight.
Within 30 days of writing down everything I ate and what I did during my workouts, I lost over 20 pounds. Within 60 days, well over 30 pounds. Over half of the entire weight I lost from when I was my fattest came within two months of writing things down. Sounds like something you should do huh?
Here’s an example of an entry in a notebook.
5 am workout
Trap Bar Deadlifts with 225 pounds 5 sets of 5
Push Ups 5 sets of 20
1 Arm DB Rows 4 sets of 20 with 60 pound dumbbell
Bodyweight Walking Lunges 4 sets of 100 feet
Plank 4 sets for 1 minute
Finished workout with 5 minutes of Jump Rope
1 Scoop of Whey Protein
2 ounces of Almonds
6 Ounces of Chicken Breast
2 Handfuls of Spinach/Mixed Green Salad
2 TBSP Olive Oil
2 Ounces of Mixed Pumpkin and Sunflower Seeds
1 Red Apple
2 carrots sliced
1 TBSP of natural peanut butter
6 Ounces of Pork Chops
2 Handfuls of Spinach/Mixed Green Salad
2 TBSP Olive Oil
1 Cup of White Rice
2 Ounces of Mixed Nuts on Salad
1 Cup of Mixed, Sliced Strawberries and Blueberries
1 TBSP of Heavy Whipped Cream
That is a perfect notebook entry for when you’re trying to lose weight. It shows you exactly what you did, when you did it, and it keeps it recorded so you can always go back and look or show your coach if you have one. Doing this takes roughly a few minutes each day and if it seems like a hassle to you, most likely you don’t want to lose fat, you’re just pretending.
Now that we have your hydration, your nutrition, your exercise and movement, and the secret weapon (a notebook), the last thing to do is talk about:
How long do you sleep each day? 4, 5, 8 hours?
“The best I can do” is usually the answer and for awhile, it’s okay. You can’t change it right away but it should be worked on. If you sleep less than 7 or 8 hours a night, working on getting more will help you lose more fat in 2015. If possible, like on weekends, find time to nap. Even if it’s 30 minutes. Napping is a great way to relax the body and help yourself catch up on needed rest. Sleep has a big effect on performance and mindfulness, work on it.
I am confident that if you follow these simple guidelines you will burn more fat than ever before. I don’t want you to get overwhelmed though. If one thing is harder than the others, don’t make it as big of a deal until you have the ability to focus and make it happen.
Some people have no time to cook. While eating out isn’t the best thing to do, you can find alternatives to menu items that are somewhat in-line with the foods I listed. Don’t just give up and blow your diet.
Workouts are hard to do and finish. Start where you are. If a 10 minute walk fatigues you, that is progress and not something that should get you down. It’s a small success that will lead to big results. If you can’t make it to the gym, do the circuit above for a few minutes and be happy that you had the ability to do it in the first place. Sometimes you have to find the inner strength to make the workouts happen as well. If the baby naps and that time is the only peaceful quiet time you have all day, it’s probably a good bet that you should train during that time. It will make you feel better.
The key to your success in 2015 when it comes to losing fat is your mindset. Say it’s hard or not worth it and you’ll be stuck exactly where you stand. Accept the resistance of exercise, the difficulty of scheduling, shopping and cooking, and you will find that you have the time and ability to get in the best shape of your life. Drop the excuses. There are none. The only reason you have for not getting results is the fact that you don’t want to try. All it takes is a little effort and you will change your life.