I’m going to make the complex very simple for you, so you can lose the unwanted pounds and tone up much faster regardless of how busy you might be…
Take these steps and Apply them to start seeing the results you want.
1. Drink plenty of Water
This should be a given, but it seems to be ignored quite often. Even when exercise and diet are on point if there
isn’t a sufficient amount of water in your system, your progression or results will be non-existent. Shoot for around a gallon a day.
2. Get Quality Sleep
After a long day of work, overwhelm, and constant stress, it can be hard to get a good nights rest. However, if you’re not getting in enough quality sleep your body will become stubborn and you will hold on to body fat. Shoot for around 6-8 hours a night if you can. This will help secrete natural growth hormone when you enter your deepest sleep state known as REM.
3. Start Lifting
Start implementing some kind of strength training protocol at least 3-4 times a week. Your body will utilize more calories when you start building muscle. The metabolic benefit is huge (aka your metabolism will be on fire) and your body will burn more calories throughout each day.
4. Start Sprinting
This hands down will beat any type of cardio you’ve tried in the past. All it takes is 10-15 minutes of sprinting two times a week and you’re gold. Sprinting will carry over the same metabolic effect as lifting weights does, keeping calorie burning on overdrive.
NOTE: Make sure to build up momentum and warm up properly before beginning to sprint.
5. Keep Rest Periods To A Minimum
If your taking 3 to 5 minutes of rest time between each exercise to wander aimlessly throughout the gym socializing your not doing yourself a favor. Depending on your current training or the exercise sequence you have in play, take no more than 30 to 90 seconds of rest.
6. Save The Carbs
I’m not saying carbohydrates are the enemy, but if your significantly over weight or out of shape hold back on the sugars. Your body will begin to utilize protein and fat as a fuel source.
7. Stay Consistent
Repetition is the mother of all skills. If you set a standard for yourself to start exercising weekly, set those days and no matter what make sure you hit them.
8. Eat The Majority of Your Food Later in the Day
That’s right by playing with your body’s circadian rhythm and saving most of your food for later in the day your body will use the nutrients more efficiently towards the muscle cells instead of going straight to the fat cells.
i.e: Less Fat Storage
More serotonin will be released and will make it easier for you to relax for a good night rest.
However, you must still be in a caloric deficit (which I will go into more detail on that in Part 2 of this series of fat burning excellence..Stay Tuned)
9. Indulge in Some Oil: Coconut Oil That Is
Coconut oil is filled with MCT’s (medium chain triglycerides): these do a great job of mobilizing body fat. Mobilizing compared to “burning” body fat will help move fat from stubborn areas within your body.
10. Progress Photos
To get to the end of where it is you truly want to be you need measurements for success. Consistent photos taken at least 1 or 2 times a week is a great way to make sure you’re staying on track and if anything plateaus you know it’s time to adjust. Just like we do inside the LostFit Elite Family:
11. Control Stress
Particularly control your cortisol levels. Cortisol is a stress hormone that is activated when the body is in a stressed state. After a long day at work, make sure to step back, take a deep breath, and relax. Easier said than done I know, but if you don’t you will sacrifice your bodies ability to efficiently burn fat.
12. Pair Up
It’s always good to get a partner that will keep you focused and has the drive just as you to create great change. The accountability factor is huge, that’s why I believe being in an environment where you are constantly supported by someone is the gateway to true results
13. Clear Your Mind
If you don’t start getting clear internally you will never succeed externally. An incredible transformation starts from within and it carries over into your body, than to your relationships, to your career, and will literally impact all areas of your life.
14. Be Strategic with Snacking: Day or Night
Cravings come and go, everyone has them, but the key is to manage how you control these cravings. Regardless of what you’ve heard before about “not eating past 6” or “don’t eat carbs” at night, I’m here to free you of that nonsense…
Yes, if you are in a current overweight or out of shape state you will have to monitor the overall calories to take in, but just be smart when it comes to picking the right foods.
Some quick go to snacks that I recommend are things such as: a small bowl of greek yogurt with a little protein powder mixed in, cottage cheese, almonds or any kind of nuts, beef jerky and if you get to the point where you’re progressively getting leaner than let’s put a smile on that face because more carbs will be your friend later in the evening than at any other point of the day (more on this in my next post)
15. Surround Yourself With Support
It’s easy when being on the go, being social, and being amongst those who love you that you can get cornered by those who don’t really have the same mindset as you or even worse their currently out of shape and think you’re nuts for wanting to change. Listen, they mean well, but they just might be fearful of what might happen if you change. You are the average of the 5 people you spend the most time with. So choose wisely. Go out, enjoy yourself, but always keep your end state goals in mind, don’t focus on the external naysayers.
16. Balance Your Nutrition
Become conscious of the food you are taking in on a daily basis. Stick to predominately whole foods throughout the day consisting of things like lean protein, essential fats, and veggies. If you maintain this for quite some time, take 10-20% of the day to enjoy your favorite treat. I would rather you take in something small than 3 days down the road start overeating or binging on everything you see.
17. Start Tracking
When you are first starting out within your fat loss stage, you want to make sure you are conscious of the food you are eating. Download a calorie tracker on your phone to be aware of the calories you’re taking in each and every day. This doesn’t have to be forever, but if you’re not aware of why you’re not getting results this will help keep everything in check
18. Create Consistent Habits
Look, when you start off the initial change will be challenging. Just make sure to start off at a steady pace and not try to win the race in one week. Keep consistent day by day and create habits that will last.
19. Chew Gum
This might sound ridiculous, but it seriously helps. When chewing gum your body triggers a hormonal response that will trick your brain into thinking that you are actually eating food. As ten to fifteen minutes pass, your urge to devour anything in sight will come to a halt.
20. Maintain the Right Mindset
The process of losing fat and transforming your body can be a process. It will take commitment, persistence , and patience. During your transformation journey, obstacles will occur in your life that will make it challenging for you to keep progressing and you must remain in a positive mindset and block out any negativity that comes your way.
21. Recover Properly
On the days you’re not as active, make sure you to do things like foam rolling, stretching, or light walks to keep active blood flow going.
22. Increase Your Fiber Intake
You want to make sure you’re keeping your digestive system on track and that your gut can easily break down the nutrients you are putting inside your body. Make sure to shoot for at least 20-30 grams of fiber per day.
23. Hit Your Focus 4
> Body, Mindset, Relationships, and Career < This is to ensure that you are keeping balance in all areas of life because if one is off, everything else will drop off as well
24. Simmer Down on the Alcohol
When you are starting off in your transformation loss journey you need to make sure to cut back on the booze so that your body can easily mobilize fat from the cells. Your liver won’t be able to oxidize fat and this will your bodies ability to efficiently burn calories.
25.Turn to White Liquor
Tuning into the fact that you should enjoy life and not be a hermit, just stick to the occasional drink that contains white liquor. This will not have as much sugar as beer or wine. Enjoy yourself, just don’t overdo it.
26. Eat Plenty of Greens
Though eating veggies might not be the most exciting thing in the world it’s important. The extra fiber nutrients contained in veggies is great and there are essential micronutrients that will help support recovery and your bodies immune system.
27. Enjoy the Journey
This might be hard to process, but keep things exciting. If you have been doing the same mundane routine, switch it up. If you have been eating the same foods day in and day out, switch it up. We tend to become complacent in the way we do things, but if you’re going to transform there’s no sense in having an unhappy journey.
28. Be Patient
Most people tend to base their results on past experiences…
Saying “Well, this one time…I did this, and it worked”
But that ‘one time’ was most likely an attempt at a “quick-fix”
Which is not sustainable and you continue to go on an endless cycle of losing weight and
then putting it right back on.
29. Follow somethings that’s fit for YOU ( not cookie-cutter)
Your nutrition plan should be as unique as you on a level of lifestyle,
mindset, and behavioral change. Same goes with your numbers…Once your body begins to adapt, things will need to change in order for you to continue seeing results.
30. Focus on Building Habits
By using tools like ‘supps or fat burners’), attempting endless bouts of Cardio, dropping calories too quickly, etc…
At the beginning of your transformation journey changing simple habits, focusing on a nutrition plan fit for you and your lifestyle and adding in weight training a couple times a week is all you’ll need to see results fast.
31. Properly Measure
You constantly put focus on the outcomes and not the actions you’ve put forth.
Results are never linear…
Therefore, you must look past the outcomes and focus on the actions you put forth consistently.
Instead of always picking yourself apart in the mirror or stepping on the scale every day to see if things have moved. Yes, results are important, but if you only focus on the outcomes you will lose track of just how far you’ve come and the actions you’ve already put for
Yes, results are important, but if you only focus on the outcomes you will lose track of just how far you’ve come and the actions you’ve already put forth.
Take these initial steps above and Start Applying them today
Till Next Time,
Coach Logan Henry
PS If you’re currently feeling overly stressed and overwhelmed and can’t seem to achieve the goals you want both physically and mentally, you’re tired of the quick fix, and you finally want the roadmap to lasting results. Apply For An Exploration Session Below. This will allow us to have a conversation to see where it is you are struggling and what the best plan of action is for you to get exactly what you want.
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"This is a system I use at LostFit to get clients predictable results with habit changes right from the beginning without the overwhelm of complex methods. Clients love that they can see the changes while being excited to keep adding more and more. The goal is not complexity and “looking smart”, the goal is getting my clients amazing results that stick for good; and this is how. Download it and use it - it works!" Logan Henry-Founder & Master Transformational Coach at LostFit