Any goal, regardless of how big or small, instantly becomes far less intimidating when you break it down into simple action steps that when followed, literally force the intended result! Which is why today I’m going to share with you…
“8 Simple Practical Action Steps That Will Accelerate Your Fat Loss Goals!”
Before we dive in, please don’t ever overwhelm yourself thinking that to look and feel your best you have to eat exclusively bland, boring “diet food” that you don’t enjoy, count every calorie like a mathematician, starve yourself, workout like a pro athlete or take a bunch of steroids to achieve your desired physique!!
Because you don’t…
You just need to make living a healthy lifestyle a priority by really focusing on it, deploy a bit of common sense, discipline and CONSISTENTLY make healthy lifestyle choices that will keep you moving forward.
1. Workout first thing in the morning.
Morning exercise sets the tone for the day ahead. From healthier food choices that day, more mental/physical energy, better focus, improved mood and it’s also a simple way to build discipline.
2. Consume 1 gram of quality protein per pound of body weight.
One of the most effective ways to lose fat is to actually build muscle! The more lean muscle our bodies have, the higher our basal metabolic rate. Consuming a high protein diet will not only help satiate, (keep you fuller, longer) but will also help you increase lean muscle tissue. Examples of proteins to include in one’s fat loss diet include chicken breast, 93% (or higher) ground turkey, lean beef/steak, fish and when it comes to protein shakes, a high-quality isolate! Which means nothing you find at Walmart or heavily discounted.
*My personal favorite protein supplements are Phormula-1 by 1stPhorm and Micropure Isolate by Kaged Muscle Supplements.
3. Drink one gallon of water every day.
Water is a natural appetite suppressant which according to a 2014 study, also increases calorie burning throughout the day! It helps eliminate waste from the body, helps the brain & body function optimally and because the body can’t properly metabolize stored fat or carbohydrates without sufficient amounts of it, is essential for burning fat! Your best bet is to carry a gallon around with you throughout the day to easily monitor intake and to avoid the hassle of filling up a 16oz bottle 8 times per day!
4. Cut out Soda
Man, this one is so important! I can recall coaching a private client who was so unhealthy and out of shape, that the first and only thing I had him change when we started working together was to stop drinking soda! He did and within 16 days dropped 21 pounds! Soda is loaded with sugar and calories that serve no purpose other than to make you fat, fatter & significantly increase your risk of diseases. I.e. diabetes, cancer, heart disease etc. This includes diet soda as well! Studies done on animals have conclusively demonstrated that the artificial sweeteners in diet soda cause weight gain, brain tumors, bladder cancer and many other health issues.
5. Remove all junk, sweets and temptation from your house!
Chips, candy, sweets, cereal, ice cream and any processed BS from your house! That doesn’t mean you can’t indulge from time to time, but there is 0 benefit to keeping these kinds of foods in your home. If your default “justification” of having unhealthy food around is the fact you have kids who eat it, please immediately take note of the fact that it’s your responsibility to “Lead by Example” and set your children up for a healthy, prosperous, successful life – which doesn’t happen by feeding them the standard American diet which has resulted in an obesity epidemic of epic proportion, 3/4 of the adult population in the U.S. categorized medically as “obese” or “overweight” and cases of obesity-related diseases currently at all-time highs!
6. Never “reward” yourself with food, especially the stuff that got you out of shape in the first place.
Because that’s stupid, illogical and self-sabotaging in nature…But it has to be said.
7. Burn at least 300 calories 3-4 days a week doing cardio.
A lot of people either don’t do cardio or focus on a time goal when doing so, resulting in a slower pace that tends to not get the heart rate up high enough to effectively burn fat. I’ve found it more efficient to set a calorie goal to where I’m burning an objective number of calories during that session. This gives me the ultimate structure as well as accountability to hit that calorie goal faster the next time.
8. Use the sauna 3x per week for at least 20 minutes.
This one is a hidden gem that I will write a future article on where I go into more detail. I realize not everyone currently has access to a sauna, especially during the time the is being released with the current political climate. But following this protocol will not only help burn fat but also boost your immune system, reduce inflammation. lower stress, elevate mood and increase mental toughness.
Here’s a little bonus brought to you by yours truly…
BONUS: STOP WITH THE EXCUSES!!
Everyone is busy, short on time, stressed with work. lacking motivation and contrary to popular belief, you’re not the only one with a family and/or kids to take care of.
You can make excuses or you can make sh*t happen…But you can’t do both.
Most importantly, remember – this is a “weight loss journey”…not a “weight loss sprint”