Busy morning so this is not proof read.  Just wanted to shoot out a quick, easy entry on diet for our members as I am fully aware that summer months tend to kick the “fat loss” mindset into overdrive.

Before we get to the suggestions and meal planning, it’s important that you have a positive mindset when trying to change your body.  If you get too caught up in the negatives (body fat) then you will lose track of all the positives you are gaining (lean body mass, strength, how you physically “feel”).  That’s not to say you can’t strive to lose weight, just do it sensibly and understand there are a multitude of positives that happen to your health prior to fat coming off.

Here are some suggestions for how you can manipulate diet for optimum fat loss.

#1 – Don’t fear fat – Quite simply, if you avoid fat in your diet you will remain fat.  It’s imperative you include healthy fats in your diet to both use as fuel and for sufficient nutrients.  Read what a fat expert has to say on it.

Fat is the most filling of the macronutrients making it virtually impossible to over-consume.  It’s very self regulating in that regard.

#2 – Avoid Unnecessary Carbs – I’m not saying to eat Atkins Diet, but avoiding carbohydrates other than post workout will ensure you are not storing any as body fat.  Most people are not active enough to burn the amount of carbohydrates they consume, which means the leftover goes directly to body fat.  By limiting to post workout you will fuel up for your next workout without storing any as body fat.

#3 – Animal Protein – get to know it, eat it.  If you have philosophical differences so be it but this is the path to leanness.

#4 – Avoid Dairy – if you eat it, treat it as a condiment and not a main course.  No milk, yogurt, etc.  I put cream in my coffee and cheese in my eggs and that’s it.

#5 – Water – Water, coffee, tea. Those are your drinks.  No diet soda, energy drinks or anything else.  Aspartame has been shown to sometimes prevent the fat loss process so ditch the diet.

#6 – No Multiple Small Meals – I disagree with the advice you have to eat six meals per day to maintain metabolism.  That’s a great way to overeat what you are burning.  Eat small, high protein meals when you are hungry.  Don’t eat when your not.

#7 – Tons of Color – Veggies, veggies, veggies.  Tons of them and in all color variety.   Fruit is cool too, but don’t overdo it and try your best to keep it post workout.  It’s healthy but too much spikes your sugar and insulin and may promote the storage process.

Here’s what a sample meal plan could look like.

  • Breakfast – eggs, veggies and salsa.  Don’t give us any bullshit that you can’t wake up for breakfast.  If you can’t wake up twenty minutes earlier to hit your goals then you don’t deserve to reach them.
  • Lunch – Chicken Enchilada Stew.  Make your food in batches and then re-heat throughout the course of the week.
  • Dinner – Steak/Chicken/Turkey Burgers & Green Veggie cooked in Coconut Oil or butter.  Protein, healthy fats galore.
  • SnacksLow-Sugar Shakes, Dry Almonds.  Stick to one handful of nuts if you go that route.  They are easy to overeat.

 

I get along fine without most workout carbohydrates.  I might mix them in twice a week but I typically do not eat them daily.  That’s just me.  I get them from fruits, vegetables and here and there.  I survive.  I have a good handle on my body and when I feel like it may get run down and can typically head that off beforehand by including a post workout sweet potato.

Training

Lift heavier weight.  Plain and simple.  YOU WILL NOT GET BIG AND BULKY BY LIFTING HEAVY WEIGHT IN A CIRCUIT FORMAT.  YOU WILL NOT GET BIG AND BULKY BY LIFTING HEAVY WEIGHT IN A CIRCUIT FORMAT.  YOU WILL NOT GET BIG AND BULKY BY LIFTING HEAVY WEIGHT IN A CIRCUIT FORMAT.  YOU WILL NOT GET BIG AND BULKY BY LIFTING HEAVY WEIGHT IN A CIRCUIT FORMAT.  YOU WILL NOT GET BIG AND BULKY BY LIFTING HEAVY WEIGHT IN A CIRCUIT FORMAT.  YOU WILL NOT GET BIG AND BULKY BY LIFTING HEAVY WEIGHT IN A CIRCUIT FORMAT.  YOU WILL NOT GET BIG AND BULKY BY LIFTING HEAVY WEIGHT IN A CIRCUIT FORMAT.  YOU WILL NOT GET BIG AND BULKY BY LIFTING HEAVY WEIGHT IN A CIRCUIT FORMAT.  YOU WILL NOT GET BIG AND BULKY BY LIFTING HEAVY WEIGHT IN A CIRCUIT FORMAT.  YOU WILL NOT GET BIG AND BULKY BY LIFTING HEAVY WEIGHT IN A CIRCUIT FORMAT.

Look at the women and men in the gym who are most lean.  They are also the strongest and it’s not even close.  Up your weight, we’ll watch your form.

Challenge to change.

If you have plateaued in Daily Challenges, mix it up and go outdoor.  And vice versa.

You do not need to do more steady cardio.  More cardio has a catabolic effect on the body and sends your body into fat storage mode.  You will never get lean with long running and that’s an open ended challenge.

Introduce new challenge and stimulus to your body.

Sprint more.

So that’s it, guys.  Short, sweet and effective.  If you have any questions at all, I encourage you to reach out, email us or come talk to us in person.  If we had an office the door would surely be open.  We are here to help you guys in every facet of your health and goals.

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