If you didn’t read last week’s post go do it now (Focus On Fat Loss, Not Weight Loss Part 1), I’ll wait…
Ok, enough waiting.
Last week I talked about how to find your body fat percent, what an acceptable range was and what a good workout for losing body fat looked like.
This week I’m going over nutrition, cardio and high intensity training. Also, there is an awesome High Intensity Workout to download and I have great “go to” shopping list for you.
Disclaimer: I’m not here to sell you on quick wins or the magic pill. So, don’t read this post if that’s what you are looking for (because it doesn’t exist). I’m teaching you how to do this the right way so you KEEP fat OFF and lose weight the right way.
Alright, now getting to work.
First off, I want to say that, please, understand that even coaches have a hard time choosing to stay on the right path. When you talk to most of us, usually, all we want to talk about is food. So even we have trouble, from time to time, when it comes to healthy nutrition habits. But for most of us that is how we cope, we turn our healthy eating choices in to healthy habits.
Let me just tell you, I make the same breakfast for myself every morning, is it exciting? No, it’s eggs, turkey bacon and the occasional avocado or bagel. But I found the healthy stuff I enjoy and I go for it each day. And some days when I’m running behind on time, it’s a protein shake.
I imagine most of you have a morning “go to” breakfast and, probably even, a “go to” lunch that is your normal routine. Now let’s evaluate that routine and see if we need to make small tweaks or major overhauls.
1. Don’t eat out.
If you’re going to, then don’t go crazy, make it a sensible meal. And I know that you understand what that means if you go out don’t do the Beer Battered Shrimp with choice dipping sauce. Get the Grilled Salmon and veggies. Look you can eat out and not pig out. It’s just a simple choice.
2. Track your meals.
I have said this before and I will say it again. And I imagine after that I will bring it up a few more times. When you track your meals you are much less likely to go crazy, and NEVER skip logging a cheat meal or cheat snack. NEVER. (if you need help learning how to track meals I conveniently wrote a post on this check it out here).
3. Eat lots of protein.
Oh sweet tasty protein. And look this doesn’t have to be chicken breast every damn day. Here are some awesome alternatives to change up dinner this week; Tri Tip Steak, Flank Steak, Lean Beef (preferably 90/10), Oven Roasted Turkey, Lean Ground Turkey, Salmon, Cod, Shrimp, Halibut… this list can go for days, so if you are saying you don’t know what to eat here’s your starter list.
4. Eat lots of greens.
If you are eating a high protein nutrition plan (I refuse to say diet here), then you need plenty of veggies to balance you out. And I mean more veggies, not more fruit. Some fruit throughout the day is great, but it is not a replacement for what good vegetables will do for you. Eat broccoli, spinach, cauliflower, carrots, asparagus, artichoke, cucumber, tomatoes… again this list is endless.
5. Cut out sugar.
No big explanation needed here, you don’t need refined sugar you are just addicted to it. So stop using it so much.
6. Make your meals the day before.
If you don’t mind eating reheated food, then cook it all up the day prior (or two or three days prior). Now you’re like the pros that meal prep. Look at you go!
7. If you need a cheat meal, take it.
Just try and do 1, no more than 2 per week. And don’t go overboard, just enjoy your dinner without making yourself sick.
Here are a few do’s and don’ts, but look, I don’t want to sit here and tell you all the do’s and don’ts because, to be honest, what we want is to start to build better habits. I could sit here for hours telling you the varying degrees of what are “good” fruits and what are “bad” fruits. But we won’t be any closer to actually learning what it takes to burn fat.
But what is a better use of our time is to tell you to eat out LESS, make your own meals MORE, and put away the chips, cookies and soda.
If you don’t eat those things and are still having trouble THEN we need to dial things in more closely.
Man, oh man, nutrition. There is no easy way to say this… If you don’t clean up your nutrition DON’T expect much to change. There is no losing fat, losing weight, or gaining muscle without proper nutrition to COMPLIMENT your exercise.
Try following these guidelines this week and see how it goes. And if you need more help with food then download this shopping list, this should help you find the foods you should be purchasing when you go to the grocery store this week.
Ok, now that took a ton of time let’s go over cardio and high intensity training.
Cardio is simple. Do it. If you are looking to drop fat and weight, this is part of it. Go run, bike, elliptical, stair climb, run bleachers, jog in place, jog in small circles, skip, dance, or crawl around.
Blah, blah, blah. I don’t care what your cardio is, just do it. I’m with you, I wish I didn’t have to. I spent more than enough time running in high school that now it feels like punishment, probably because most of the running I did in high school was due to goofing off, and actually WAS punishment. My bad.
Anyway, do a cardio exercise of your choosing for 30-45 minutes, 3 to 4 times a week. And get your heart rate up, you shouldn’t be about to pass out, but this should not be all that easy for you either.
You need endurance to train better. The better your heart works, the longer (and more intense) I can make you work out.
Now, let’s talk about the cardio I DO enjoy. High Intensity Training (HIT). What is this crazy, confusing style of exercise, that everyone is talking about, you ask??
Let me tell ya. Again, this is simple.
Add 15- 20 minutes of high intensity exercises to the end of your weight training sessions. This should be hard. There are tons of different styles of high intensity training you can implement. I personally, don’t have a standard ratio that I use for HIT, I tend to bounce around between 1:1, 2:1, and 3:1 work to rest ratios.
This means if you are using a 1:1 work to rest ratio, you would sprint for 30 seconds then you get 30 seconds of rest time before going again. Take a look at this chart to see how I break down a high intensity workout. It only takes about 15-20 minutes and is great for burning fat, increasing endurance, and increasing overall power . So get to it.
There you go, you have my main tools for burning fat and dropping some weight. Like I said pay more attention to your body fat than your actual weight, it means SOOOOO much more.
If you still have questions or want more examples (or maybe an actual workout plan), check out my free e-book or message me on Facebook (and while you’re there go ahead an hit like!). Thanks for reading.