Archive for the ‘Fat Loss’ Category

It’s holiday season, so I thought it best to shed some light on strategies that many of us tend to overlook when it comes to effective fat loss.

Hint: There’s no big secret. It all comes down to making an effort, and creating good habits.

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1. Improving Sleep Quality

 

In a hierarchy of importance, insulin sensitivity and thyroid function are at the top of list. Both of which are highly affected by the amount  — and quality —  of sleep you’re getting.  If you’re trying to lose weight and you’re only getting 5-6 hours of sleep, good luck.

In short, lack of sleep makes you fatter.

If you’re constantly looking around the market for the best fat burner and detox without addressing the quality of your sleep, you need a reality check.

Pro Tip: If you’re having a hard time sleeping, I recommend supplementing with magnesium.

2. Creating Structure

 

Attempting to execute on the fly rarely works in your favor, so develop a sound routine — one that allows you to remain consistent. For God’s sake, please don’t wing it.

Plan ahead.

Make it a priority.

Get it done.

‘Nuff said.

3. Drinking More Water

 

So simple, and so painfully obvious, yet it behooves me to continually advocate it.

This should be a no-brainer, but it’s still surprising how a lot of people overlook the importance of adequate hydration.

It’s not rocket science. Don’t make it super complicated.

Drink a 12-16oz glass of cold water first thing in the morning to kickstart your metabolism. Then, hydrate throughout the day.

Take Home Message

 

It all boils to down to keeping it ridiculously stupid simple. Yes — it’s not sexy or arousing information, but it works.

Glossing over the details or what’s currently trending rarely leads to “long-term” success.

Get really good at executing the basics, and you’ll reap the benefits.

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The goal of simultaneously building muscle and shedding body fat is tricky.

But, yes it can be done.

With a smart and sound plan, it’s possible.

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1. Consistency reigns supreme

 

Perhaps the most obvious out of the bunch, steady improvements in your body composition requires discipline and consistency — it doesn’t happen overnight.

Admittedly, there were times I felt completely drained and burnt out, but the thought of having to start all over again was just bone-numbingly painful. Rather than taking long breaks or pressing the pause button, consider turning the dial down. This ensures you maintain a respectable amount of work while still moving in the right direction.

Never stop. You can slow down a bit, but don’t stop.

Taking intermittent sabbaticals leads you nowhere. Moreover, nobody likes the idea of taking one step forward and two steps back.

Rest assured the ones who are making steady gains are the ones who train consistently.

2. Use high ROI exercises

 

There is absolutely nothing wrong with novelty.

Think about it, there’s a reason why compound movements such as the squat, deadlift, pull-ups, and push-ups are the cornerstone of most sensible programs — they’re tried and true.

It stimulates your entire body.

It’s not the end-all be-all approach, but you’re ahead of the curve once you start mastering the basics.

Every exercise serves a purposes, but for the mean time, leave the BOSU ball and “functional” training out of this.

Simplicity, not complexity. ‘Nuff said.

3. Nutrition and lifestyle must take precedence.

 

This is hardly groundbreaking, but for whatever reason many just don’t get it. I understand the rationale behind working out so you can eat what ever you want, but the work you put in will be rendered useless with destructive eating habits. In other words, stop eating — and drinking — so much crap.

A good training program is equally important, but you can’t expect magical things to happen because even the best method in the world will not offset poor nutrition.

Make better choices.

Instead of the typical trip to Starbucks for breakfast, blend up a protein shake. Have a few meals prepped and ready to avoid making poor food choices.

I’m not advocating that you should be perfect, but you won’t get the results you’re looking for if you don’t take this part seriously.

4. Train with a purpose

 

You’re obviously not going to produce substantial gains just going through the motions. To some degree, your workout has to bring you to a point where you almost start to question your sanity. Put simply, it kind of has to suck (in a good way).

I’m not saying you have to constantly beat yourself up, but training with a purpose goes a long way.

So, work your ass off.

As a point of reference, the main reason why I make it a priority to get in a workout is because I want to look and feel good. Also, I don’t want to have to take medication as I get older.

5. Recovery matters

 

For years, I was convinced that more training equates to faster results.

Boy was I wrong.

Unless you’ve been injected with the super solider serum, it’s highly unlikely that you’ll achieve optimal results with that approach.

All you do in the gym is break your body down.

Your training is only as good as your ability to recover from it.

I’m excited to announce that I’ll be launching my first product, Assault, soon. If you’re interested in getting the most out of training to build lean muscle and shed body fat, get a FREE preview HERE before it comes out.

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1. You can follow a well-designed training program to a T, but if you’re not doing the simple things such as drinking enough water and getting adequate rest, you’re just spinning your wheels.

2. It’s going to be hard, and it’s going to suck — there’s no easy way around it. Welcome and embrace the suck factor. Balance is to be appreciated, but recognize that to a certain extent you’re going to have to trend further away from that to get the desired result you’re looking for. Nothing amazing ever happens by staying in the middle. If you want to make significant changes in your appearance, suck it up.

I’m not saying you should suffer, but it’s foolish to think that it shouldn’t be difficult.

3. It’s a clear observation that completely disregarding the importance of proper nutrition is foolish, to say the least.  Look, I get it — it’s incredibly hard. But consider how many benefits have the potential to dramatically improve your physique and performance if your diet was on point.  Understand that there is a trade-off and you have to exercise serious discipline (not restriction).

4. At the risk of ruffling feathers, most folks would see promising results if they mitigated liquid calories (juices, alcohol, etc.) and increased their daily protein intake.

5. Progress takes time to manifest, and it’s no different than cooking up a fine meal in the kitchen. Don’t rush it. Be patient.

6. How many calories you burn in a workout pales in comparison to what you do the other 22-23 hours during the day. With that in mind, a lot who struggle to get lean overlook the value of daily activity.

As a frame of reference, my activity level is pretty darn high when you factor in my own training, and the hours I spend coaching my clients.  It’s the very reason why I have to eat a substantial amount of high quality calories in order to maintain my body composition. Now compare that to someone who works at a desk all day.

Get up, and get more movement in.

7.  Your environment can overwhelm you if you’re trying to improve your approach on the nutrition front. So, if you find yourself always hopping on and off the horse, you need to do a better job of preparing your meals ahead of time.

8. We all have our trigger foods. We tell ourselves just a few bites, but they’re just too irresistible. As much as I love pizza, it doesn’t give me a solid ROI in terms of having a positive outcome on health and body composition because I just end up eating the whole box.  There’s no guilt, but that’s just way too many calories. If you can’t control your portions, look into the possibility of cutting it out (for the time being).

9. It doesn’t matter what training protocol you do. You can’t out-train a destructive lifestyle. Regardless of the training method, all you’re doing is breaking your body down.  What you do outside is going to dictate your results. If you live for the weekends, you’re not going to get anything in return.  Yes, there are people who can get away with eating crap, and getting minimal rest. But, there is a tipping point.

Good intentions and justifying yourself on social media doesn’t mean much. Consider the different elements in your lifestyle that are a hindrance. Work to gradually change them and in turn, you’ll maximize results in the gym.

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