It’s the CONSISTENT application of simple rules like the ones below that will help you reach your goals.
What are those rules? You’re about to find out…
Rule #1: Water Rules
Ready to melt away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. A lot of it. Every time you feel the urge to drink something, make it water. Not juice. Not milk. (And definitely not beer 😉 These add sugars and calories to your daily intake, which will do nothing but make it harder to get rid of your fat stores. Drinking water also helps you avoid eating when you’re not hungry, feel better, and doesn’t slow you down when it’s time to exercise.
Rule #2: Protein, Please
Burning fat requires you to eat differently. That means no more eating whatever you want whenever you want. One of the best things you can eat to get rid of fat is protein. Whether chicken, turkey, eggs, low-fat cottage cheese, beef, or whey protein powder, protein at every meal gives you energy you can use for whatever tasks come your way.
Rule #3: Sweat
There are lots of exercises that help you burn fat. In fact, just about any routine that you do will help to a certain extent. My workouts offer a ton of variety that stacks HIIT (high intensity intervals) with strength training. There’s enough variety in each of my programs so you avoid the dreaded plateau. Just make sure you’re giving it your all when you exercise – short, sweet and sweaty!
Rule #4: Go Big
One of the most successful long-term plans to get rid of fat is to add muscle tone to your body. The best way to do this is by utilizing big, compound movements and avoid the much over used ‘cardio’ exercises. If you want your dream body, stop the cardio and focus on resistance training – but you already know that right?
Rule #5: Count Calories?
The truth is, you body only needs a certain amount of calories to function. But you don’t have to spend your day counting – my rule of thumb for best fat loss results is to aim to be never starving or never stuffed. Get to know your own appetite and listen to your body – it knows what you need if you pay attention to the cues.
Rule #6: Go to Bed
It seems no matter how many studies come out showing the direct connection between sleep and fat loss, people still ignore their body’s signals to get more sleep. Don’t be one of them. Get to sleep at a decent hour that allows you to get about eight hours every night. You’ll feel better in the morning, avoid midnight snack temptations, and burn more fat during your waking hours. With today’s busy schedules, sleeping more is the easiest but least used fat loss tip I know.
Rule #7: Treat Yourself
Once a week, allow yourself to enjoy whatever food you’ve been craving. This boosts your hormone, leptin that helps with sustained fat burning. Your meal could be a greasy hamburger with all the fixings, a piece of chocolate caramel banana-crème cake, or just a salad with your favorite dressing -whatever you want. (Oh, but be prepared for a bit of a tummy ache if you’ve been eating very cleanly…more motivation to get back on the healthy nutritional wagon.)
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