Posts Tagged ‘Fat Loss’

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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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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