Posts Tagged ‘Fat Loss’

Almost everybody has the potential to improve the way they look. Yes, there’s always going to be a massive amount of ignorance in terms of questionable methods — no way around that. But, thankfully, these days it’s become more apparent that placing an emphasis on the little things rather than shiny objects is going to produce long-term significant changes.

The truth is: there’s no magic or wizardry. Show up! As long as there’s a level of progression, good things will happen.

1. Be prepared to hit a few walls

 

It’s much easier to train when you’re feeling high and mighty, but once the dust settles in, it’s an uphill battle. So, be prepared to hit a few walls. It’s going to be difficult, and it’s going to suck. I’ve said many times in the past you can’t get much done if you only work on the days you feel good. Dejection creeping in is perfectly normal. Once all gusto starts to fade, it becomes more pronounced.

Get over it.

For better or for worse, your inner dialogue is always going to be knocking on the door, prompting you to kick your feet up and relax. You’re not going to get anywhere if you always let that get the best of you. Find a compromise — do what you need to do to get better.

2. If you don’t fully understand that calories matter, you’re wasting your time

 

Most people know this, but it bears repeating again. If your diet comprises of piss-poor food quality, there shouldn’t be any confusion as to why you’re not making progress. Period. Stop whining, stop fussing.

All the work you put in the gym is rendered ineffective. If you’re one of those individuals who is banking on more exercise to make up for the incessant need to stuff yourself with pizza, donuts and copious amounts of your favorite cocktail/alcoholic beverage, good luck.

That having been said, no matter how “clean” and wholesome your meals are, you can still experience a negative outcome if you don’t know how much you’re eating. Calories matter, folks. You have to be as equally, if not more, focused outside the gym. The ones who find success are usually the ones who are on point across the board, not just the training.

3. Do what you can to get your protein

 

Protein is the most important variable for building a better body. You’re putting yourself in an extremely difficult situation if you’re not getting enough protein — and deficiencies in daily protein intake are clearly evident across the general population.

General rule of thumb: shoot for at least 1 gram of protein per pound of bodyweight. Make it a goal to have a palm-sized serving or two at every meal. Supplementing with a protein powder or drink is effective as well.

4. Workouts must be centered on getting strong

 

Once you have the points above in check, you’ve already taken a big step forward. In fact, you’ve solved the primary reasons why most people have weight issues. Now when it comes to exercise, absolutely anything sensible will do. Anything.

Just choose whatever program jibes well with you. Workouts that are centered on getting you strong would be the ideal route, though. It’s the most reliable way to trigger sustained muscle growth.

Sample 3-Day Split

Full Body Workout 1 – Monday

1) Squat Variation

2) Overhead Press

3A) Dumbbell Incline Press

3B) TRX Suspension Rows

4) Forward Sled Drag

5) Core Work

Full Body Workout 2 – Wednesday

1) Deadlift

2) Barbell Bench Press

3) 1-Arm Dumbbell Row

4) Dumbbell Hammer Curl w/ Fat Gripz

5) Assault AirBike Reverse Tabata

Workout 3: Circuit – Friday

  1. A) Kettlebell Swings
  2. B) Battle Ropes
  3. C) Sled Push
Sample 4-Day Split

Upper Body Day 1 – Monday

1) Bench Press

2A) 1-Arm Landmine Press

2B) Iso Pull-Up Hold

3A) Bicep Curl Variation

3B) Cable Tricep Pushdown

4) Core Work

Lower Body Day 2 – Tuesday

1) Squat or Deadlift

2) Bulgarian Split Squat

3A) Dumbbell RDL

3B) 1-Leg Hip Thrust

Upper Body Day 4 – Thursday

1) Overhead Press

2A) Seated Cable Row

2B) Dumbbell Lateral Raise

2C) Band Face Pulls

3) Cable Rear Delt Fly

4) Farmer Walk

Lower Body Day 6- Saturday

1) Sled Push/Drag

2A) Stability Ball Leg Curl

2B) Dumbbell or Kettlebell Goblet Squat

3) Core Work

5. Set realistic expectations

 

We’ve been deluded into thinking that we can transform our body rather quickly. We’re either willfully ignorant or blissfully unaware that it takes months, and years of hard work.

It’s one thing to adopt a discipline that pushes you to your limits, it’s another thing to always train to complete failure. A lot of us have no problem being aggressive. The predicament is that we always think we’re behind. As a result, we get carried away with doing more than is needed. 

Fact is, training to the point of exhaustion offers very little sustainability. Moreover, it’s a lagging indicator for progress. You have the freedom to do whatever you want. Truth be told, I have no right to mandate what you can or can’t do. Just be smart about your approach. Going berserker barrage every once awhile is fine, but you also need to ask yourself how is that going affect the following workouts.

Take it one day at time. There’s no rush.

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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Whether one’s goal is to get stronger, drop body fat, or to have buns of steel, professional instruction and guidance is huge — because when left to their own device, hardly does it ever yield long-term success.

Don’t get me wrong, I admire and appreciate anybody who takes the initiative to go about it on their own. Regardless of the route taken, I’m an advocate of anything that promotes a healthier lifestyle and frequent movement.

But, just like a ship without a captain, you don’t want to be wandering around without purpose and direction.

I can’t tell you how many times I’ve had conversations that go something like this:


“Hey Dre, my goal is to lose X amount of weight. I started working out a few weeks ago, but I haven’t noticed any changes.

MeDo you know how much you’re eating?

I’ve been eating healthy”

Me: Do you actually know how much you’re eating?

“No”

MeThere ya go.


With all that being said, the problem that many face — and fail to recognize — when they do hire a trainer/coach is thinking they’re going to get superior results in the blink of an eye.

Now, I’m exceptional at what I do, but come on — I’m not a magician. 

A personal trainer isn’t there to hold your hand. At the end of the day, you still have to put in the work.

I’ve been coaching people a little over four years now, and the one thing I always try impress upon them is that the work you put in the gym pales in comparison to what you do outside of it.

You still have to put in a considerable amount of effort on your end.

If you don’t make an effort to create good habits, the best coach in the world won’t solve your problems.

I’m excited to announce that I’ll be launching my first product, Assault, on November 28. 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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