Weight Loss

Success Leaves Clues, Follow Them

Congratulations for making it all the way through the 21 Laws Of Fat Loss!

Most people never finish reading what they start and since you’ve made it here, I can tell you’re a go-getter who will not be stopped.

The final law is the law that success leaves clues.

Regardless of what you’re trying to improve in life… if someone else has accomplished it already, then they left a proven road map of the steps it takes to get there.

In fact if you want a short cut to success, simply do what the person before you did to get there. As long as you take action, you’re guaranteed success as well.

Even with all the clues and proven plans for effective fat loss out there; it still surprises me why so many people struggle with this…

When I pondered this question recently, I thought about the commonalities of my most successful clients and what they did to reach their accomplishments.

So what was the common theme?

They hired a professional coach to keep them accountable, to show them the way and to increase the speed at which they got results.

Think about it… can you name a single high level performing athlete who doesn’t at least have one couch?

Friend, I’d like to invite you to have a conversation with me, personally, where we can uncover what’s been holding you back and discover the best plan of attack of you.

There’ll be no pressure or commitments, I simply want to give you a gift for completing my 21 Rules Of Fat Loss!

Contact us to schedule your Breakthrough Sessions with me!

If You Want Nice Abs, You Must Do Functional Core Strength Exercises

The days of using your Ab Roller you bought from a late infomercial, to develop a six pack, are gone… Actually, they never existed!

Even though doing countless sit-ups and crunches never gave anyone a six pack, countless people still try.

Instead of waisting (see what I did there?) your time doing an exercise that isn’t going to work and probably only going to lead to back and neck pain…

Try these 3 fat burning and ab developing core strengtheners.

Functional Core Exercise #1: The Plank. Try to build up to 3 sets of 1 minute each. If you’re already doing that, try holding one foot off the ground.

Functional Core Exercise #2: The Deadbug. While laying on your back, extend a leg and arm on the same side, bring it up and then switch side. Do these slowly while holding your abs contracted.

Functional Core Exercise #3: The Grasshopper. In a push-up position, bring your knee across your body to the opposite elbow. Return your foot down and switch sides. Do 30-50 repetitions of this exercise.

Muscle Burns 5x The Calories At Rest Vs Fat

Did you know that if you sat on the couch for a full day, you’d still be burning energy (some fat as well)?

In order for us to survive, our bodies have a minimal energy requirement. We need energy for our brains to function, for our nervous system to fire, for our digestion to work and to maintain our muscle mass.

Muscle Burns 5x The Calories At Rest Vs Fat

Even our fat tissue burns energy… it burns very little but it does burn some.

The tissues and organs that burn that require the most energy (calorie burn) are our brains, nervous system and muscles.

Since we can increase our brain tissue let’s focus on the muscles.

If you increase your muscle tissue, even by a marginal amount, you’ll actual increase the amount of calories you burn while you’re at rest.

That means that you will be able to burn more fat while you’re sleeping.

Pretty cool right?

It’s important to leverage this law and have your workouts focus on Strength Training and increase your lean muscle mass.

If you’re not sure how to do this, go back and read Law #6.

To Lose Fat, You Must Eat Fat

If you’ve recently been paying attention to the news, then you’ve undoubtedly have seen reports where egg yolks have been taken off the “bad” foods list…

In fact, the nutrition and medical community are now conceding that they were wrong and giving us misinformation about the true causes of heart disease and other metabolic disease.

For years, we were told that eating foods high in cholesterol would lead to weight gain and heart disease. This is information was well known to be incorrect in the fitness community and it took some time for the guys in the white coats to finally admit it!

Law #16 is about convincing you it’s safe to eat fat… and you should really be eating a good portion of your calories from fat if you want to lose it.

Although cholesterol has been given a bad rap, there are actually really wonderful fat fighting nutrients in good fats. When you ingest these fats, they breakdown into little fatty acids that help repair your hormones system. Which make it easier for us to maintain good health and a slender waistline.

Now it’s important that you know which fats are considered the “good” kind.

One of the most important types of fat you want to increase is Omega-3 Fatty Acids and you can find these in:

  • avocados
  • olive oil
  • coconut
  • whole eggs
  • fatty fish
  • walnuts
  • flaxseeds
  • nut butters

The bad fats are known a trans fats and are found in processed and packaged foods.

If you’re purposefully been eating the fat-free types of foods, do yourself a favor and go back to what mother nature intend us to eat!

To Lose Fat, You Must Know The Difference Between Bad Carbs VS Good carbs

Carbohydrates, like fat, have been given an unfair bad rap. Over the last few years, it seems as if carbs and gluten containing foods have all been labeled as evil…

If you’re trying to avoid “carbs” because you hear they were bad for you… It’s crucial of you to know the difference between the good types and the bad types.

The Bad types:

Any carbohydrate that contains little fiber, little nutrition, high amounts of sugar and are processed – should be avoided as often as possible.

The Good type:

Any carbohydrate that has lots of nutrients (like fruits and veggies), lots of fiber, low amounts of sugar and are as close to their natural state as possible – should be added into your diet.

So what do bad carbs do?

Well when you eat the “bad carbs”, they immediately cause internal cellular inflammation, raise your insulin levels and negatively affect your hormonal balance… Which means you’ll gain weight much easier.

When you eat the “good carbs”, they’ll actually help you regulate your hormones to burn fat more easily, give you energy for sustained activity and help your digestive system moving.

Here are some examples of good carbs of you to begin to increase in your own diet.

  • Fruits
  • vegetables
  • squashes
  • sweet potatoes
  • quinoa

The More Green Foods You Eat, The More Fat You’ll Lose

Law #14 should come to no surprise. The more green vegetables you eat = the healthier you’ll be and the more fat you’ll lose.

There are several reasons green veggies should be your best friend.

But let’s focus on these three.

  1. Veggies are high in fiber which act to help you feel fuller and to keep your digestive system moving at a healthy clip. And the more veggies you eat, the lower your risk of colorectal cancers.
  2. Veggies are high in nutrients that will make you feel more energized and radiant. And the more energy you have, the more you’ll enjoy exercising and being active.
  3. Veggies help regulate the hormones responsible for inflammation and weight gain. So essentially, you’re helping stop the problem altogether.

But what if I don’t like veggies?…

I often hear this excuse and here’s my take on it…

The resistance to doing the things you’re avoiding only exists at the beginning, when you’re starting out. Once you build moment, you’ll see that you’ll begin to enjoy the things that are serving you well, like healthy foods and exercise.

The Scale Will Never Tell You The Whole Truth

Continuing on from Law #12 about tracking your metrics; one metric you don’t want to give too much weight to (pun intended), is the scale.

And here is why…

Let’s say you work out every day for a week straight…

You combine that with eating healthy and eliminate all the soda you used to drink…

You feel like that bloated feeling has gone away and your clothes are feeling loser in the waist…

You’re excited to get on the scale to see the results and… the scale tells you , you’ve gained a pound!!!

How would that make you feel?

Would the scale’s reading deflate your excitement you were so proud of a minute before?

The scale is a tool to tell you how much you weigh, in the moment, with all the fluid, tissues, muscle, fat – you have on you for that particular moment.

The scale does not take into consideration whether you’re properly hydrated (you may weigh more from the water).

And it doesn’t take into consideration your lean body mass vs fat.

In fact, if you don’t drink water for 24-48 hours (do not attempt this), you’ll end up losing 5-10 pounds on the scale.

Do you see how skewed the scale’s measurements can be?

This is why you never want to depend on the scale to tell you the whole truth.

The best method we recommend our clients to use is to try on an outfit that use to fit you well but doesn’t anymore. And try it on at the end of each week to see how much looser it becomes.

That will tell you much more about your progress than the scale.