Have you noticed how people jump onboard with a popular fad diet, lose 5, 10 or even 20 pounds…only to gain it all back and then some? Why does this happen? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.
Fad diets saddle you with unsustainable calorie restrictions and some even cut out entire food groups just to produce that short-lived drop in weight—a process that is actually harmful to your long-term metabolism. The fad diets also ignore one major component to shaping up: exercise.
You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…
But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits—with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.
In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand-new diet to follow—right? Wrong.
There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.
What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back your old ways—a lifestyle change redefines who you are.
I know this is starting to sound like some heavy stuff but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.
Fact: The shape of your body is the direct result of your current lifestyle.
So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.
Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.
In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:
You can lose weight and improve both your appearance and your health.
You can look and feel great.
You can transform yourself into the person that you’ve always wanted to be.
Don’t let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.
By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.
How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.
Break that nasty habit of procrastination—contact me today.
Here’s how to make your tummy shrink…
1. Exercise a minimum of 4 times per week. It is important to dedicate yourself to working out a minimum of 4 times a week if you want shrink your stomach. Anything less than this won’t make a large enough impact on your progress.
2. Make sure your workouts are effective. What makes a workout effective? It includes intense cardiovascular training coupled with effective resistance training. Walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when your workouts are effective.
Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air, but it does mean that you need to push yourself.
Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again, the key here is to find the right intensity and to keep each muscle group guessing.
3. Eat a clean diet. Diet is a big stumbling block for most people. If your diet is out of control, then your stomach will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how intensely you exercise.
Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.
Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
Do you want to flatten and shrink your tummy once and for all? Simply decide that you really want it. Commit to yourself—you deserve it.
See me for fat-blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition.
Call or email me today to get started. Let’s do this!
Protein is the secret to a supercharged metabolism because protein FEEDS lean muscle.
Lean muscle is responsible for a strong sexy posture and lean muscle burns 3 times as many calories at rest as fat does.
This means that the more lean muscle you have the more calories you burn…
If you want to get or stay lean you MUST make protein a priority. Here are 3 ways to supercharge your metabolism:
1. Set a protein GOAL
To keep things very simple you should be aiming for just under 1 gram of protein per pound of desired bodyweight. So, for example if you currently weigh 150 pounds but your goal weight is 130 pounds -- you should be aiming to hit about 120 grams of protein per day.
When deciding where to use your calories in a day make sure you always prioritize protein these means every single meal should include a high-quality lean protein -- pick your protein first then look at your remaining calories for fat and carbohydrates.
2. Two Shakes a Day
One of the best ways to prioritize protein is to get in the habit of drinking two protein shakes a day. One scoop of high-quality protein powder has around 25grams of protein that feeds lean muscle!
3. Cook with it
Now if you follow step one you know that every meal should have protein as the priority… but there is one thing you may not have thought of.
Make your desserts protein rich! A good nutrition program plans for sweets and this is no different!
Don’t forget that a challenging and consistent exercise plan is half of the equation when it comes to losing weight, getting fit and feeling great! That’s where I come in…
I would love to be your fitness coach. Together we will get you to your goals with my results-driven method.
Simply call or email me today to set up your first workout.