If you want to lose weight
while improving your fitness and health, there are 3 methods that -
when effectively combined - just about always work.
Those 3 weight loss methods are:
- smart exercise
- clean diet
- proper supplementation
Although every one of these 3 methods can work by itself, it's the
combination of the 3 that's the real secret to fast,
effective weight loss that lasts. Plus, by using all three
at the same time, you don't have to be as "perfect" as you
would if you used only one. For instance, a diet mistake (like an extra
piece of birthday cake) can easily be fixed with a slight adjustment
to the intensity of your next workout!
Here is a simple guide to losing weight using
this proven formula:
Smart Exercise: "Smart" exercise is exercise that
provides the maximum amount of benefit in the least amount of time.
It's short, sweet, and usually fairly intense but it'll burn a ton of
fat and tone up your body quickly.
- Perform 30-40 minutes of moderate-intensity cardiovascular exercise
OR 7-20 minutes of high-intensity
cardio 2 or 3 times per week.
- Good cardio exercises include running, bike riding, stair-climbing,
elliptical running, and anything else that allows you to keep
your heart rate up for an extended period of time.
- If you prefer - or can only do - low-intensity cardio (like walking)
you must do more: at least 40-60 minutes 4 times per week.
- Do some form of strength
training (weight lifting) 3 times per week, no more than 40 minutes
per session. Perform 10-20 reps per set.
- Use free weights, machines, exercise bands, or your own body weight
for strength training.
- Perform a light 10-minute warm up (i.e. jog or bike) to loosen up
your muscles and joints before lifting weights.
- Frequently "mix up" your strength workouts to keep your
body from adapting. Change the exercises you perform, as well as the
set/rep schemes, time between sets, and the intensity of your sets.
Click
here for a GREAT step-by-step fat-loss workout guide...
Clean Diet: You're on a clean diet when you cut out most or all
of the junk food and eat lots of healthy whole foods
- including fruits, veggies, nuts, seeds, whole grains, lean proteins,
and good fats. This eating approach is the only one proven to work every
time!
- Try to eat 5-6 small, balanced meals
per day.
- Try to get about 30% of your calories from protein, 30% from fat,
and 40% from carbohydrates. It takes some work but it's worth it.
- Eat about a gram of protein per pound of body weight. A little less
is OK if you use a high-bioavailability protein supplement (like whey
protein powder).
- Good sources of protein are: eggs, chicken, turkey, fish, lean beef,
cottage cheese, and protein powders.
- Good sources of carbs are: vegetables, fruits, legumes, and whole
grains (including oatmeal, brown rice, whole grain wheat, etc.)
- Good sources of healthy fats are: nuts, seeds, olive oil, natural
peanut butter, low fat cheese, and flax seeds.
- Cut out as much processed food as possible. The closer a food is
to its "natural" state, the better.
- Try to drink about a gallon of pure water each day.
- For a healthy energy-boost and increased fat-burning, drink a few
cups of green tea or black coffee
before your workouts.
- Cheat. Once per week eat whatever you want.
- Get used to eating only until you feel slightly full. Never "stuff"
yourself.
Proper Supplementation: Supplementing your diet is the easiest
and most effective way to make sure your body has everything
it needs to drop fat and not lose muscle tissue in
the process. Due to the low nutrient content of many of our foods (including
fruits and vegetables grown in poor soils) it's almost impossible to
get everything you need from diet alone. Also, certain weight loss supplements
can help boost metabolism and reduce appetite while you're working on
changing your eating habits - a BIG help for many people!
Here's a list of useful supplements ranked by importance:
- High-Quality Multivitamin/Multimineral
Formula. This is the foundation of your supplement program so
get a good one. The $8 "multivitamins" you can buy at the
drugstore aren't absorbed by the body.
- Whey Protein Powder. A
high-quality whey protein is definitely the easiest way to boost your
protein intake, which is important for fat-burning and muscle-building.
Whey protein is also incredibly good for your overall health.
- Essential Fatty Acids. An EFA supplement
is the easiest way to make sure you get enough healthy fats (especially
Omega-3 fats) in your diet. These "good" fats are extremely
important for weight loss and overall health.
- Meal Replacement Powders. MRPs make it easier to eat the 5-6 meals
per day recommended for weight loss. Most people who go on an intensive
fitness program make use of them because they're convenient and they
contain the optimal ratio of high-quality protein and carbs.
- Fat Burners. Some "fat burner" supplements help by giving
you more energy for workouts, reducing your appetite, and speeding
up your metabolism slightly. But they should be used very sparingly
- no more than 2 or 3 times per week, taken 30 minutes before workouts.
That's it. The basic steps to fast, permanent fat loss.
If it seems a bit overwhelming, that's ok. It's really not. Just set
a weight loss goal, make a plan using the above steps, and get to work.
Within a couple of weeks it'll all be second-nature and you'll be on
your way to a leaner, healthier body!
By the way, we highly recommend Tom Venuto's Burn
the Fat, Feed the Muscle guide to anyone looking for a
comprehensive, step-by-step guide to losing fat safely and quickly!
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