In order to get lean, you have to expend more energy than you take in. I am talking about calories. Eat less calories and/or burn more calories and you lose fat. I am in favor of a combo approach, moderate calorie deficit with more enrgy expenditure. You can eat more which I think has a psychological effect, at least for me.
Before you do anything though, you need to do two important things first:
1. Know how many calories you are currently eating
2. Creat a calorie deficit
You can't get where you need to go unless you first know where you are at. Sounds logical and it is. It seems so obvious but so many people start a fat loss program and simply eat less. they have absolutely no idea how much they are even eating. Maybe they are not eating enough in the first place and now they are going to eat less!
You must get an accurate measure of how much you normally eat over a give amount of time. Three days is common with one day a weekend day. Make them consecutive. Write down everything you eat for three day. I mean EVERYTHING. Include the milk you put in your coffee or the piece of candy you had. Everything!
Get a calorie book or use an online calorie database and figure it all out. From there you can go onto step 2.
Create a calorie deficit.
Now that you know how much you eat, you now need to create the deficit. You MUST take in FEWER calories than you currently eat to lose fat! There is no other way about it. If you are currently eating 2000 calories a day on average, begin with a small reduction, say 250 calories for a few weeks. Along with your current workouts, you should begin to lose fat.
This is where figuring out your calorie levels is so important because now you can manipulate your calories up or down by making a few simple changes. Need to cut 500 calories a day, replace a meal with a protein shake and cut a meal size in half. This is just an example but shows you how easy this can be.
You can also create a deficit by exercising. The more you exercise the higher the deficit. I advise a bit of both. Moderate calorie cuts and increased exercise intensity and or volume. The combination of these will get you on the right path to your fat loss goals.
You’ll never get anywhere with your fat loss efforts without doing these two critical steps. Fat loss does not happen by accident, it happens with consistent daily actions.
Thursday, August 7, 2008
Wednesday, August 6, 2008
Resting for Fat Loss
Tired?
Sore?
Sick?
Felling run down?
These are just a few pf the many signs of over training. Over training is not just something that is kind of bad...it is bad.
You need to rest sometimes. You cannot go balls to the wall all the time.
Make sure you are getting 7 to nine hours of sleep a night. This may be hard for many but you really need to make this a goal. Most North Americans are grossly sleep deprived.
Take some time of from your workout routine. You should have planned rest cycles built into your training plan, say one week every two months or so. I personally never have to do this because I miss days because of my family, job or other situation and cannot maintain my normal routine. It is usually a day or two here and there. I don't stress about it because I am consistent with my training and plan my weeks in advance. If it looks like I may miss a workout, it is not a problem.
Eat wholesome foods. Skip the junk food, you know better any way! Eat as much natural unprocessed food as you can. It has the most nutrients which will help you recover and maintain your energy. If it comes in a bag or box, don't eat it!
Remember, no one is perfect. Accept that you are going to miss a few workouts here and there. You more than likely need the rest anyway. If you are tired and need a break, take one. It won't hurt you. In fact probably will help.
Sore?
Sick?
Felling run down?
These are just a few pf the many signs of over training. Over training is not just something that is kind of bad...it is bad.
You need to rest sometimes. You cannot go balls to the wall all the time.
Make sure you are getting 7 to nine hours of sleep a night. This may be hard for many but you really need to make this a goal. Most North Americans are grossly sleep deprived.
Take some time of from your workout routine. You should have planned rest cycles built into your training plan, say one week every two months or so. I personally never have to do this because I miss days because of my family, job or other situation and cannot maintain my normal routine. It is usually a day or two here and there. I don't stress about it because I am consistent with my training and plan my weeks in advance. If it looks like I may miss a workout, it is not a problem.
Eat wholesome foods. Skip the junk food, you know better any way! Eat as much natural unprocessed food as you can. It has the most nutrients which will help you recover and maintain your energy. If it comes in a bag or box, don't eat it!
Remember, no one is perfect. Accept that you are going to miss a few workouts here and there. You more than likely need the rest anyway. If you are tired and need a break, take one. It won't hurt you. In fact probably will help.
Tuesday, August 5, 2008
Busy Guy Fat Loss is Here!
Hey every one. I am proud to announce that my e book, Busy Guy Fat Loss , is finally ready for download on Clickbank.com!
It has been a long journey to get everything set up but finally it is ready. So I urge you to go to www.busyguyfatloss.com and have a look. I am selling it at a discount right now, $29.97, and plan on raising the price in the very near future. Act NOW and grab your copy at this low introductory price.
Now that the book is ready, I plan on trying to be on this blog more often. I hope to hear from anyone that has comments.
Summer is almost over but it is NOT to late to start a fat loss program. Stay tuned for some interesting articles and posts coming up!
It has been a long journey to get everything set up but finally it is ready. So I urge you to go to www.busyguyfatloss.com and have a look. I am selling it at a discount right now, $29.97, and plan on raising the price in the very near future. Act NOW and grab your copy at this low introductory price.
Now that the book is ready, I plan on trying to be on this blog more often. I hope to hear from anyone that has comments.
Summer is almost over but it is NOT to late to start a fat loss program. Stay tuned for some interesting articles and posts coming up!
Tuesday, July 8, 2008
Work the Principles
You have heard me say it before that fat loss is simple. I also say that it is not easy. Knowing that it is simple but not easy makes it easier. Does that make sense?
Follow these principles for fat loss and you are guaranteed results.
1. Create a calorie deficit.
You must use more energy than you take in to lose fat. There is no way around this. You can do this by eating less, spending more or a combination of both. I suggest a combo approach.
You need to know how many calories you are currently eating. Then subtract between 250 and 500 per day. Coupled with an increased expenditure through exercise, you will be golden.
2. Perform whole body workouts at least 3x per week.
Full body workout routines are more efficient and also cut down on injuries as you are not working some muscles several days in a row as in many split routines. Focus on large compound moves. They burn lots of calories because so many muscles are being used and add in incomplete rest periods and your metabolism will be boosted for many hours after the workout.
3. Eat whole, natural foods.
Try as much as possible to stay away from packaged, processed foods. Stick to the basics; lean meat, fruits, vegetables and nuts. Foods that have few ingredients are the ones that will transform your body.
4. Do interval cardio.
Science has proven that interval cardio is more effective at fat loss than traditional cardio. It is more efficient and the risk of injury is lower. It takes half the time of regular long slow cardio and you get better results. Whats not to like?
There you have it, my fat loss principles. They are all basic and the basics are what work every time. The principles work if you work the principles.
Follow these principles for fat loss and you are guaranteed results.
1. Create a calorie deficit.
You must use more energy than you take in to lose fat. There is no way around this. You can do this by eating less, spending more or a combination of both. I suggest a combo approach.
You need to know how many calories you are currently eating. Then subtract between 250 and 500 per day. Coupled with an increased expenditure through exercise, you will be golden.
2. Perform whole body workouts at least 3x per week.
Full body workout routines are more efficient and also cut down on injuries as you are not working some muscles several days in a row as in many split routines. Focus on large compound moves. They burn lots of calories because so many muscles are being used and add in incomplete rest periods and your metabolism will be boosted for many hours after the workout.
3. Eat whole, natural foods.
Try as much as possible to stay away from packaged, processed foods. Stick to the basics; lean meat, fruits, vegetables and nuts. Foods that have few ingredients are the ones that will transform your body.
4. Do interval cardio.
Science has proven that interval cardio is more effective at fat loss than traditional cardio. It is more efficient and the risk of injury is lower. It takes half the time of regular long slow cardio and you get better results. Whats not to like?
There you have it, my fat loss principles. They are all basic and the basics are what work every time. The principles work if you work the principles.
Wednesday, July 2, 2008
Why I have been away...
I have been absent for the last several weeks. I have been getting a fat loss program together that will be released soon. I decided to write all my methods out because so many people were asking me what they should do to lose their belly fat and get the six pack they want.
Since I am a husband and father of two little ones, I wrote the program for busy guys everywhere. My program will help you crush all of the lame excuses you have for not working out and why you have let yourself get so out of shape.
- I don't have time
- I don't belong to a gym
- I have a wife, a kid or a job or whatever
Blah blah blah, I have heard it ll before. When you get tired of looking at your gut in the mirror, you will get off the couch and get moving!
Go to www.busyguyfatloss.com and check it out!
Since I am a husband and father of two little ones, I wrote the program for busy guys everywhere. My program will help you crush all of the lame excuses you have for not working out and why you have let yourself get so out of shape.
- I don't have time
- I don't belong to a gym
- I have a wife, a kid or a job or whatever
Blah blah blah, I have heard it ll before. When you get tired of looking at your gut in the mirror, you will get off the couch and get moving!
Go to www.busyguyfatloss.com and check it out!
How important is workout intensity for fat loss?
You see people all the time in gyms doing the same things day after day, week after week and not changing. They lift the same weight, walk at the same speed on the treadmill, or the worst sit on the bike and read the latest 'entertainment magazine' . What a waste of a life!
Your body will never change unless you give it a reason to do so. If you constantly lift the same weights, you will continue to look the same. How do we fix this?
Intensity is the key to changing you body and ultimately, losing body fat. Using more weight though is not the only manner in which to up your intensity. Here are a few other methods.
Take shorter rest periods
Lift faster
Lift slower
Do the same amount of work in less time
Go farther, faster
Use super sets and tri sets
These are just a few of the variables you can manipulate to up your intensity. The bottom line on this is that nothing will change unless you change things. Your body is not going to change into a sexy lean physique until you give it a reason to, so up the intensity and see your results speed up.
Your body will never change unless you give it a reason to do so. If you constantly lift the same weights, you will continue to look the same. How do we fix this?
Intensity is the key to changing you body and ultimately, losing body fat. Using more weight though is not the only manner in which to up your intensity. Here are a few other methods.
Take shorter rest periods
Lift faster
Lift slower
Do the same amount of work in less time
Go farther, faster
Use super sets and tri sets
These are just a few of the variables you can manipulate to up your intensity. The bottom line on this is that nothing will change unless you change things. Your body is not going to change into a sexy lean physique until you give it a reason to, so up the intensity and see your results speed up.
Wednesday, May 7, 2008
Former Fat Guy - Rob Cooper
I came across an interesting blog today....http://www.formerfatguy.com/. It is by a guy named Rob Cooper who lost about 300lbs or so, down from almost 500 a few years ago. He did it by following a natural path....clean living, better food choices and exercise.
No gimmicks here. If you have a chance, go check his site out. I was only there a short time but I intend to go back. His blog has been up since 2004 so there is a ton of content.
His story is well documented on his site...again, check it out. It was actually pretty scary to read about his lifestyle. Sadly, I doubt that it is all that uncommon for many obese people.
Until later..
Steve
No gimmicks here. If you have a chance, go check his site out. I was only there a short time but I intend to go back. His blog has been up since 2004 so there is a ton of content.
His story is well documented on his site...again, check it out. It was actually pretty scary to read about his lifestyle. Sadly, I doubt that it is all that uncommon for many obese people.
Until later..
Steve
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