This quick read won’t be very complicated. Fast and easy tips you can hook up somewhere easy to read and find. If you need scientific proof to validate those tips, no wonder why you are constantly looking for easier tips to lose fat so do your own research like we coaches do all the time. My goal for this post is to be practical and quick, not a research although it is focused on what works. Hope you enjoy and apply what is best for your needs.
- Write up your goals
It is proven scientifically that you are more likely to achieve your goals when you write them.
- Never tell your goals.
It is also proven scientifically that when you tell your goals, you are less likely to achieve them. When you tell them to someone, they acknowledge and compliment you for your future achievement. However, you perceive it as if you already did it so since you already have the feeling of accomplishment, you are less likely to pursue your goal.
- Eat a healthy breakfast.
I am not talking about the granola and yogurt or the bowl of captain crunch. One of the best breakfast to go for is the Meat and nuts breakfast which sets up your neurotransmitter on high for the rest of the day.
- Early to bed
I always recommend my clients to get to bed around 10pm. less risks of giving out on those late night snacks.
- Early to rise
If you have no problem with point number 4, you won’t have any with getting up early but they often go hand in hand after a few days. Once you got that in your pocket, you’ll see your work and training performance increase dramatically. POUFFFF!!!
- Fish Oils
If you asked me what is the best supplement that can kill two birds with one stone, I would say fish oils without any hesitations. Like I said, do a little research and you’ll learn much more than just some Fish oil benefits. There are so many that to enumerate a few of them would become a small E-Book very rapidly.
- Let go of the television.
It becomes very difficult to resist digging in those cravings when you are bombarded every 5-10 minutes junk food commercials. On top of that, the fear mongering campaign of corporation owned media is making you stupid. Fear sells and they capitalize on that. Don’t stoop to their levels and don’t let them play you.
- Have a gratitude journal
Try this little pre bed routine. Every night before bed, write down all you are grateful for and anything that happened during the day that made you happy. There will be some days, well, shitty days, you’ll take a look at the previous days and you will quickly see that you have more than you think. You will realize that you have to focus on the many things that makes you happy instead of that one little shitty moment you had during that given day. You could also look at the news, and realize that it could always be worse. However, never watch the news before bed.
- Plan your day around your meal times.
Plan your day ahead. You know exactly where you should be around 8, 12, 3 and 6pm which is when you should eat in order to reach your fat loss goals (but not limited to). Study shows that to have steady blood sugar levels, the trick is to eat at regular intervals throughout the day. So plan your day around those times and you’ll do great.
- Manage your stress.
Less stress = less cortisol
Less cortisol = easier fat loss
Only you know what causes your stress so deal with it NOW! Eliminate negative people from your life, take more vacations, get some fresh air, etc…
- Eat more protein.
The general recommendation is between 1 to 2 gr. Per pound of weight for him and .75 to 1.50 gr. Per pound for her. I have rarely seen people with a protein intake up to par.
- Less carbs
For the last few months, you were the ‘’victim’’ of a carb attack, without-your-consent-shoving-down-bad-choices-down-your-throat style. Luckily, you have found this post. Avoid these carbs and bad choices, like sugar, processed foods, cereals and fruits (yes, fruits) for about 2-3 weeks max. No, longer is not better. This will put your body into some type of detox mode, which will make him take a break from the constant insulin producing breaking down processed food mode.
- More carbs
‘’Hey brother, you contradict yourself’’, ‘’not at all’’ would be my reply. Only after you have went through that little carb detox of 2-3 weeks that you can start incorporating fruits and veggies with higher glycemic index like sweet potatoes and wild rice for example. Also, include veggies in massive quantities. What about the ‘’other stuff’’? on to the next point.
- Cheat meals
Those cheat meals though…
Here are the guidelines.
-Never have a cheat meal with people who piss you off.
-Take digestive enzymes with your cheat meals.
-Eat your regular meal with protein and veggies, than eat something you are craving for.
The most common mistake with cheat meals is that people over do it badly. They eat all they were craving for the last three months.
- Count calories…
…if you want to go crazy and waste your time. Do you really think that 500 calories of chips have the same effect on your body than 500 calories of meat? Even Weight Watchers admitted that counting calories was a big mistake.
- But seriously, count calories.
For fun, only to realize that you might not be eating enough for the amount of training and calories you can burn in a day. Just don’t be obsessive about counting calories in everything you eat and do.
- Give crossfit a try.
I really do think that Crossfit is one of the best things that happened to strength and conditioning world. In my time, it was called supersets and giant sets but whatever… This style of training just made the little Joe Arms realize that their definition of intensity is obsolete.
- Try bodybuilding.
Yes, you the crossfitter, you CAN do arms and leg curls. Your joints will thank you for it. A little hypertrophy plan in your annual plan can go a long way and can increase your 1 rep max. You can even lose weight at the same time.
- Gain muscle mass.
This goes for EVERYONE! The more muscle mass you have or you gain, the easier it is to burn fat. No, you can’t gain massive amount in a short time so please, don’t give the ‘’I gain mass fast’’ or ‘’I don’t want to look bulky’’ excuses. Junk and fat makes you bulky. As we get older, we lose muscle mass. The trick is to slow down the process as much as we can.
- Let go of technology
Everyone was expecting tips on nutrition and training, but it’s everywhere. You just have to look for it. The problem is that it must be individualized to reap all the benefits.
The bigger problem lies in all the little distractions that are keeping you far and away from your goals and focused on the tasks at hand.
Research has shown that people spend an average of 23 hours a week on texting, emails and social media. What is the most common excuse for not being able to eat well and workout???
I DON’T HAVE TIME!