Burn Fat, Get Strong, Feel better – did I miss anything? Well, lots I’m sure but let’s review where we’ve got so far.
Talking about fitness can be really boring, especially when you’re focusing on the simple things that really work. When you focus on the hard work, people don’t usually want to hear it. They would rather hear about the latest ninja-move-workout or super-fruit that will melt away all their troubles (aka fat).
So just in case you missed it, here is a rundown of the simple things. Notice, I did not say the “easy” things, just the simple ones.
1. Exercise – find something you like to do. Keep looking until you find it. Even if you have the true “super workout”, if you don’t do it – it’s useless. Consistency is the key; regular exercise 3-6 times a week. High intensity is a more efficient use of your time but if you hate it – don’t waste your energy; do something else. You need to change your workouts and/or increase the intensity of your workouts, or they will not continue giving you the results you want. Exercise will give you more strength, more stamina, better sleep, less stress. What else can do that for you?
2. Healthy Eating – once you start feeling the benefits of good, regular workouts – the kind you feel for days - you’ll want to eat better food. Slowly change your daily habits to more vegetables instead of starches. Try starting your meals with veggies; you’ll find you eat less. Eat good carbs, good fats and lean proteins together to minimize an insulin spike. The fiber and low sugar from veggies mixed with lean protein and good fat will keep you satisfied longer, and keep your insulin low. If you can, try to eat whole, organic food. Avoid sugar and sweeteners (even fake sweeteners) as much as you can. Then, take one day per week off and break all the rules.
3. Supplementation – the top two points are by far the most effective things you can do, but to prolong your life there are a few pills you *can* take. Fish oil (1 gram a day), D3 (1000 IU a day), Green tea (equivalent 3-6 cups a day, via pill or cup). BCAA is my favorite Amino Acid mix since it helps build and preserve muscle while burning fat (don’t take more than 30-40 grams a day).
4. Sleep – It may sound too simple but sleep has a large effect on your health. 8 hours a night will prolong your life, reduce your cravings (by balancing your hormones) and help you be ready for your workouts. Less sleep increases cortisol, which stores belly fat and increases cravings for sugar. So make sleep a priority!
The secret killers of your body revolution:
1. High Fructose Corn Syrup
2. Fake sweeteners (yep, diet soda)
3. Not exercising because you still think “diet” can do it all
4. Lack of sleep
5. Fearing “weights” because they might make you “big”. This will not happen to 99.9% of women.
Combining the above factors will get you a LONG way towards being healthy, fit and strong. Good luck!
Talking about fitness can be really boring, especially when you’re focusing on the simple things that really work. When you focus on the hard work, people don’t usually want to hear it. They would rather hear about the latest ninja-move-workout or super-fruit that will melt away all their troubles (aka fat).
So just in case you missed it, here is a rundown of the simple things. Notice, I did not say the “easy” things, just the simple ones.
1. Exercise – find something you like to do. Keep looking until you find it. Even if you have the true “super workout”, if you don’t do it – it’s useless. Consistency is the key; regular exercise 3-6 times a week. High intensity is a more efficient use of your time but if you hate it – don’t waste your energy; do something else. You need to change your workouts and/or increase the intensity of your workouts, or they will not continue giving you the results you want. Exercise will give you more strength, more stamina, better sleep, less stress. What else can do that for you?
2. Healthy Eating – once you start feeling the benefits of good, regular workouts – the kind you feel for days - you’ll want to eat better food. Slowly change your daily habits to more vegetables instead of starches. Try starting your meals with veggies; you’ll find you eat less. Eat good carbs, good fats and lean proteins together to minimize an insulin spike. The fiber and low sugar from veggies mixed with lean protein and good fat will keep you satisfied longer, and keep your insulin low. If you can, try to eat whole, organic food. Avoid sugar and sweeteners (even fake sweeteners) as much as you can. Then, take one day per week off and break all the rules.
3. Supplementation – the top two points are by far the most effective things you can do, but to prolong your life there are a few pills you *can* take. Fish oil (1 gram a day), D3 (1000 IU a day), Green tea (equivalent 3-6 cups a day, via pill or cup). BCAA is my favorite Amino Acid mix since it helps build and preserve muscle while burning fat (don’t take more than 30-40 grams a day).
4. Sleep – It may sound too simple but sleep has a large effect on your health. 8 hours a night will prolong your life, reduce your cravings (by balancing your hormones) and help you be ready for your workouts. Less sleep increases cortisol, which stores belly fat and increases cravings for sugar. So make sleep a priority!
The secret killers of your body revolution:
1. High Fructose Corn Syrup
2. Fake sweeteners (yep, diet soda)
3. Not exercising because you still think “diet” can do it all
4. Lack of sleep
5. Fearing “weights” because they might make you “big”. This will not happen to 99.9% of women.
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