Your Step by Step Guide to Losing those Stubborn Pounds
Confidence Through Aesthetics
Let’s cut through the bullsh!t and be honest here; the number one reason why 99% of people begin training or diet is to look better naked.
You know it, and I know it, and you know what?
It’s not selfish, self-centered nor vain.
In fact, I believe it’s completely normal to want to look good naked. Who doesn’t want to look into the mirror and see a stronger, leaner and more capable individual able to handle whatever life throws at them?
However, reaching your weight loss goals can be a big challenge, regardless of how much weight you want to lose. In fact, it can be overwhelming and daunting. Yet, by taking it one step at a time and by making a few minor modifications to your lifestyle and nutrition, you can finally lose those stubborn pounds. Small hinges open big doors.
1) The Power of Why
You want to lose body fat? You want to get rid of that gut once and for all? Good for you. Seriously. However, these are common goals and isn’t enough to sustain a diet or consistently going to the gym, especially when it becomes tough. To lose those stubborn pounds, you need to know “why” it’s important to you.
Ask yourself, “Why does this matter to me?”
Don’t just focus on the superficial level, go deep.
Dig deep, and please, don’t say because abs are “hawt.”
You need to clearly established that emotional intrinsic reason why you want to accomplish your goal. This is what separates those who achieve their goals and those who don’t.
Take ﬁve minutes, grab another coﬀee, and write down your why. Put it on your phone or on your dashboard so you see it every day for the next 30 days.
I’m serious…… do it.
2) Tracking Calories\Portion Control
Most people think they’re doing everything right, yet can’t figure out why they’re not losing body fat. This missing puzzle piece can only be found once you start tracking your calories. Maybe the culprit is that extra scoop of peanut butter or that extra pump of Pumpkin Spice you’re getting into your Starbucks coffee. But you’ll never know until you start tracking your nutritional habits.
In short, if you are not assessing, you are guessing.
That’s why you should track your calories either by writing your nutrition down on paper or using an app like MyFitnessPal if you want to make an awesome transformation, get abs, and look great naked (why else do people workout?).
By tracking your calories, this will give you the biggest weapon in your fat incinerating arsenal: Awareness. Tracking calories gives you the awareness to build habits and maximize your progress.
Don’t want to calories? That’s fine and I understand. Calorie counting is a time consuming process, so instead you need to understand portion sizes. Click here to learn more.
3) You Need to Prioritize Strength Training
The purpose of lifting weights is to build strength and muscles. During your diet, the role of lifting weights is to preserve the strength and muscle you possess. Lean body mass is more metabolically active than fat mass, so the more lean body mass you preserve, the better your metabolism will function and by extension your overall health. (also, you’ll look really, really, really, really good naked too 😊)
4) Increase Non-Exercise Activities Outside the Gym
One of biggest misconceptions individuals have is believing all they need to do is working out do get eye-turning results. While intense physical activity (i.e strength training and HIIT cardio) has tremendous impact on your body, doing short bouts of low intensity physical activity throughout the day can have substantial health benefits also. As a general rule, everyone should be getting 10,000 steps each day, especially in our highly Western Society where we sit 13+ hours EVERYDAY! (Click here to learn more).
In my opinion, walking is one of the most underrated exercises that people are constantly neglecting. It can improve recovery, performance, and body composition, yet the majority of people avoid it because it’s too “easy”. Here’s a short list of why to you need to walk daily:
Promotes Fat Loss: Without question, the majority of your training program should revolve around proper strength training with sprinkling some HIIT training. However, anytime you can maximize caloric output while minimizing stress on the body
Improve Mental Health: Did you know that the ancient Greeks used to pace while solving their problems? The increased blood flow doesn’t just go to your muscles, but into your brain for cognitive enhancement and wellness.
Improves Recovery: Walking is low intensity exercise that is restorative and assists in recovery by promoting blood flow while mitigating stress in the joints and the central nervous system.
Builds an aerobic base: the majority of people cannot run for more than 5 minutes without feeling like death. By including 20-30 minutes of low intensity steady state walking, this will develop that base, help you recover quicker AND may even improve your blood pressure, resting heart rate, and respiratory rate.
5) Controlling Your Food Cravings
The key to any successful fat loss is consuming a high protein and high fiber diet. Why is this essential for fat loss? By focusing on consuming protein and fiber-rich foods keep you full while providing your body with the essential macros, vitamins, minerals with fewer calories. Boost your protein and fiber intake to ensure you’re getting the necessary nutrition to preserve your muscles and feel full too.
6) The Importance of Food Quality
You need to focus on eating minimally processed, whole foods. There is a saying,” you cannot out train a bad diet,” and its 100 percent true. It doesn’t matter if you’re busting your butt in the gym. If you are eating excess foods and/or crappy foods it will be difficult to lose body fat.
Follow these guidelines:
Stick to mostly foods your grandma would recognize
Shop the perimeter of your grocery store
Get one serving of fruits or veggies (the size of your fist) with each meal (eat the rainbow!)
Get one serving of protein (the size of your palm) with each meal.
Replace all calorie-dense drinks with non-calorie options or water. (more later)
Just realized your whole kitchen is full of the opposite?? Click here to Red Light, Green Light your kitchen.
7) Incorporating More Cardio Into Your Training
Cardio, also known as aerobic exercise, is most likely interpreted as either 1) the exercise everyone has done primary (guilty as charged) or 2) avoided at all cost (also guilty as charged). Within my fitness career, my view on cardio or aerobic exercises has changed dramatically. In fact, early in my fitness career I was primary an endurance runner. I began my running “career” by completing a 10 mile race in the heart of winter in Missoula, Montana. Now a days, I choose my cardio exercises more carefully.
Adding cardio to your routine is one of the most effective ways quickly to promote body fat loss. Cardio training is one of the best bang for your buck exercises in terms of calorie expenditure. I'm not saying you have to just to cardio, however, introducing some Low Intensity Steady State (LISS) Introducing LISS cardio into your your workouts can do wonders for losing those stubborn pounds. However it shouldn’t be your only means to losing weight. (click here to learn more)
8) Choosing Better Beverages
Without question, choosing healthier beverage is another simply way to effectively increase weight lost.
Soda, juices, alcohol, and energy drinks are often loaded with sugar and extra calories that can contribute to weight gain. Also these factors contribute to making America obese. This is why we need to take better decisions regarding our beverage selection.
Proper hydration can have a significant impact on your health, performance, and looking good naked. Dehydration sucks and most of us know we aren’t drinking enough water.
Make this your rule going forward: drink ½ your bodyweight (in pounds) in ounces of water. That means a 150lb person should drink at least 75oz of water (~9 standard glasses), each day. Carry a water bottle, drink it up, and refill it every two hours or when empty.
9) Sleep like a Baby All Over Again
Sleep is often the forgotten component of fitness. In fact, it’s as equally important as your workouts and nutrition. As many as 30% of adults sleep less than six hours per night, the minimum amount of necessary sleep. If you think you can get away with less than six hours of sleep, then allow me to drop some knowledge bombs.
Both sleep quantity and quality are incredibly important for good health, fitness and regulating our circadian rhythm.
Need more reasons? A lack of sleep can negative impact the following:
Sex Life (No, thank you)
Mood and dietary decisions
Get 6-8 hours of quality sleep every night. Without proper sleep, it’s difficult to see significant improvements in general health and/or fitness. Your body, your workouts, and your performance will suffer because of a lack of quality sleep. If you need help creating a sleep routine, click here.
Summary and Recommendations
So, we covered a lot of information so here’s a quick summary:
Exercise at least 5 hours (240 minutes) per week, yet 6-8 hours is best.
Eat whole, minimally processed foods.
Make sure you are in a caloric deficit; stay consistent and accountable.
Lift 3-4 times per week.
Low Intensity Steady State Cardio (LISS) 90 minutes/ week.
Calories and quality are king.
You need quality sleep in order to change your body long term.
Are you tired of wasting your time and ready to change your life?
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