Does any of the following sound familiar?
You desperately want to lose weight, but you’ve tried so many different diets and failed over the years that you’ve grown discouraged.
Let’s face it, most diets aren’t easy to maintain — they’re designed to get weight off … not for your personal convenience. And once you go off the diet, the weight comes right back, along with a bit more. Thus, you end up worse off than before.
No matter what diet you try – from the cabbage soup diet to the Master Cleanser to low-fat diets such as the Atkins Diet – one of two things usually happens:
• You lose some weight – along with your sanity as life becomes an unbearable drudge of boring food and not enough of it.
• You don’t lose weight because you just cannot stick to that diet.
In either case, you feel bad … discouraged … maybe even like a failure. But, take heart, losing weight is possible. In fact, here are five simple yet sound tips that when followed could easily enable you to lose five pounds, or more, a week!
Tip #1 – Cut the Carbs! Cutting down on your carbohydrate intake, particularly white carbs (that is, carbs from white bread, potatoes, etc.) and instead eating more high quality lean proteins (such as chicken and fish) is a great way to drop a few pounds quickly. But don’t cut carbs completely! You should still eat fibrous carbs, such as berries, spinach, broccoli and apples.
Tip #2 – Stop Eating Processed Foods! Instead eat more vegetables and whole grains. Often, people who are used to eating a lot of junk food will discover they can actually enjoy a higher quantity of delicious fruits, vegetables and whole grains without gaining any weight.
Tip #3 – Cut Down on Your Sugar Intake! In particular, watch how many sodas or juice drinks you consume. The sugar in these beverages can add up quickly and these drinks aren’t filling. You should also watch out for “fat-free” products. Sugar is often used to replace the flavor that is lost when the fat is removed. You will also want to be careful about how much sugar you add to coffee and tea.
Tip #4 – Drink More Water! Water naturally helps to suppress your appetite and drinking at least 8 glasses of water a day will help you lose weight and burn fat. On the other hand, if you don’t drink enough water every day, your body may store water and fat that you don’t need. To determine how much water you should drink: multiply your bodyweight by .66 to get the required number of ounces per day.
Tip #5 – Exercise! The healthiest way to lose weight is to exercise. Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. Plus, excessive sweating from any activity, such as running, walking will help you de-bloat and lose inches and pounds quickly.
But a word of caution, if you haven’t exercised in a while be sure to check with your physician first and also be sure to start any exercise program slowly.
THE BOTTOM LINE… It takes time to reduce body fat. It takes time to create good habits. Eating healthy for a week or two isn’t going to get the job done just like having one COMBO MEAL at Wendy’s isn’t going to make you gain weight. It’s all about CONSISTENCY.
When it comes to exercise, regardless of your age, you NEED TO GET STRONGER. Your body has @ 650 muscles that are capable of growing, but only if you use them properly. Dancing around doing a bunch of cardio exercises is not how you will get the body you really want. It’s been proven time and time again that cardio without a serious, consistent strength training program can actually make you GAIN WEIGHT. Sounds crazy but I encourage you to research it yourself.
Doing cardio also puts massive amounts of stress on your body.
– It puts continuous jolting stress on your joints
– It causes scarring of the heart tissue which can lead to a heart attack
– It causes your body to release high levels of cortisol. High levels of cortisol have been linked to heart disease, cancer and visceral belly fat. (That is the really bad, organ-choking kind of fat)
One study even suggests that if you jump out of bed every morning at the same time to go for a run, your body knows what to expect and begins to stress out, releasing cortisol and hanging onto fat, before you even start your run.
If that weren’t enough… cardio increases your appetite. This is a physical as well as an emotional response. Your body craves it, and you believe you earned it… which isn’t true.
In fact, most people end up eating an average of 100 calories more than they just burned off.
So what should you do?
It’s easy to say, hire a coach that is certified in STRENGTH and CONDITIONING. Not the average “online certification” that most trainers prefer to keep you from knowing. But realistically, that may not be that easy for you to do. A secondary solution would be to start working on the tips above and simply add body weight exercises such as Squats, Lunges, Pushups, etc. Once you’ve become more efficient in body weight movements, you should continue to improve your work capacity and range of motion. Here’s how: TIME YOUR WORKOUTS so you have measurable data. An example might look like this. Test #1. 5 Pushups, 10 Situps, 15 Squats repeat 3 – 5x as fast as possible with full range of motion. You’ll want to keep track of how long this takes you. Test #2. Walk – Jog – Run a 1/2 Mile. Keep track of how long that takes you. Test #3. Set a timer for 2 minutes and resume the “PLANK” position (see graphic below). The challenge will be to see how long you can hold this position before touching your knees down or breaking form. If you make it two minutes, you’re better than most. If not, you’ll want to record that time as well. Next week, repeat the same 3 tests and do your best to do better than you did last week. The next week, add a round or two to Test #1. Add more distance to Test #2, etc.
By increasing your work capacity, you’re now able to get more “Stuff” done in less time hence improving your health and fitness.
If this isn’t enough to keep you going, a more serious approach would be to check out your local CrossFit facility. I’m sure there is one close by you. Keeping in mind, not all CrossFit facilities are the same, I’m confident saying you’ll find a coach that will be willing to help you. A good CrossFit Coach will help you improve your strength, power, speed, balance, coordination, flexibility, agility, accuracy, as well as cardio and stamina. All in all, helping you produce more lean muscle that will help with insulin sensitivity. Why is this important? Being insulin sensitive means you handle glucose well, which means less dietary glucose becomes body fat and less insulin is required to handle your business…
End result, a STRONGER LEANER “YOU” WITH LESS BODY FAT.
“Increase your work capacity across broad times and modal domains”…
aka BETTER HEALTH AND FITNESS