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What is getting in the way of your Fat Loss Success?

If you are someone that is trying or has tried to lose weight and sculpt a better body, then you know how difficult it is to get where you want to be.

Frustration can set in pretty fast when you don’t see progress and the temptation to go back to old habits is easier each day. Read more

How To Enjoy Overeating

True Confession: I love buffalo chicken wings

It is really funny how many nutritionist/dietitians that I know refuse to ever eat anything that could be labeled unhealthy. Not me. I think that it is important to enjoy the occasionally unhealthy food (if you like them) as it helps with sanity. With eating buffalo wings (or whatever your favorite forbidden food is) usually comes increase calories.

There are several different ways that you can do damage control to prevent the destruction of your physique. Today I wanted to highlight one in particular because it is potentially the most important one (and I just read a new study about it).

The best form of damage control is being lean. When you have lower body fat levels your body is more forgiving during days of caloric excess. This is for a couple different reasons. One is that when you are leaner you have improved insulin sensitivity (i.e. your body handles carbohydrates better). Another is that new research shows that when you are leaner, you actually undergo changes in the genes of your stomach fat in response to over eating (overweight people don’t have these changes) that may help keep you lean.

The concept that lean people can handle higher caloric intakes than overweight people is really applicable beyond just eating lots chicken wings (I was just trying to get your attention). The best real world application of this is that lean people can eat more calories while maintaining their leanness. This is the ultimate scenario isn’t it?

Eat more and keep your six pack.

But you have to get lean first.

-Mike

P.S. Next week Alwyn Cosgrove and I have something really exciting planned to you that will not only give you the extra motivation to lose any extra weight you have hanging around but we are also going to personally help you lose it.

Success Story: A Work in Progress

If you really want to experience the Faster Fat Loss Zone experience, you have to focus on synergy.

Synergy according to Merriam-Webster is, “conditions such that the total effect is greater than the sum of the individual effects.”

In other words, if you exercise intensely enough and frequently enough, you may lose some body fat.

If you follow an effective eating plan designed for fat loss, you may lose some body fat.

But, if you put them together, and if you stick with the program long enough, you’ll be amazed by your results.

Case in point.

“JK” has been trying to reduce her body fat for many years.  She’s been successful to the degree that she’d drop a few pounds of fat, but in a short time, she’d regain it.

She was always a great exerciser and trained as many as 5 days per week at times.  It was easy for her to hit the gym and give it her all.  Her biggest challenge like most of us was her love of certain foods and fine wines.  She’s also very prominent in the community and loves to entertain.  Never relying on a caterer, she’s a masterful cook and spared no calorie in her party preparations and exquisite dinners.

Just a few months ago, all that changed.  Sure she still entertains and handles all the preparations herself, but she “flipped the switch” and committed to an effective eating plan and even increased her total exercise volume by adding in some low intensity exercise to top off her energy expenditure.

She still eats her favorite foods, but now she eats in proper portion sizes.  Her meals will vary from 4-6 per day, and she drinks mostly water with an occasional glass of wine with dinner.

Her exercise program looks like this:
Monday
6 a.m  Strength training with fitness coach and interval training
Evening walk 30-60 minutes

Tuesday
Walk 30-60 minutes

Wednesday
6 a.m  Strength training with fitness coach and interval training
Evening walk 30-60 minutes

Thursday
Walk 30-60 minutes

Friday
6 a.m  Strength training with fitness coach and interval training
Evening walk 30-60 minutes

Saturday
Casual walk with her husband

Sunday
Off or walk

JK still considers herself a work in progress.  Her doctor, her husband, and her coach are all thrilled with her progress so far.

Your End of Summer Restart

Your last excuse just got on the bus for school.

Summer can present a number of challenges to sticking to your fat loss program. Schedules are frequently so variable that it becomes more and more difficult to be consistent in the execution of your plan. The kids have activities, your social calendar tends to be busier, and with plenty of sunny weather, you may just want to spend more time outside than hitting the gym.

As the summer comes to a close, there’s two things to remember…you can’t wear white after Labor Day, and it’s time to renew your commitment to you fat loss program.

As I write this there are 11 weeks and four days until Thanksgiving. This is more than enough time to transform your body and achieve some of your most important fat loss goals.

Here’s a four-step plan to make the next 11 weeks your most productive fat loss weeks yet.

1. Do an end of Summer fat loss program recheck

If you had to give yourself a grade for your summer fat loss plan, what would it be? Were there some areas where you fell short? Were there some parts of your program that you were consistent with? Remember your goal is to always achieve a 90% score for consistency. Did you eat at least 90% of your meals each week? Did you complete at least 90% of your fat loss workouts each week? If not, why? Were there issues beyond your control? Do they still exist? Is there something you can do to be more consistent than you were? It’s imperative to be honest with yourself. Identify where you were strong and where you fell short. Then go to step 2.

2. Review and revise your goals

Pull out your written goals list. If you still don’t have one, write one. Writing down your goals gives them a new level of importance and brings them into reality. Did you achieve any of your current goals? If so, cross them off. Are there any that need to be continued into the next two to three months? Perhaps you need to upgrade your goals after a successful summer of fat loss training. Perhaps you need to reconsider your “Why” and attach more emotion to your most important goals. Picture where you could be in just 11 weeks. Recharge your battery and then go to step 3.

3. Tweak you plan

After you determine the strengths of your program and where you may have fallen short, look at your methods that you used for the last three months. Was there something that didn’t seem to help you move toward your goals? Were there components of your program that seemed to work well and move you forward? Do you need more of something like increased meal frequency? Did you really give your exercise program your best efforts every workout? Take advantage of the Workout of the Month if you’re unsure as to where you need to take your program for a new level of success. Maybe you need to upgrade your metabolic strength training. Maybe you need to up the intensity of your interval training.

4. Execute and track your progress.

Start (or restart) now. There’s never really an ideal time to restart your program. There are always challenges to address like last minute changes in your schedule. The key is to have a plan to work from and move forward, it doesn’t have to be exact or perfect. The important thing is to start now. Track your progress from today forward and review your progress every two weeks. Work for a 90% consistency rating each week. If you don’t reach it, recheck, review, tweak, and execute.

Don’t forget to keep us all up to date on your progress in the forum.

3 Fats for More Fat Loss

When looking to lose weight traditionally advice has been to cut out fats as they are the most calorie dense. I can remember when I was younger (and had NO IDEA what I was doing), I would try to eat as little fat as possible – If you aren’t eating fat then you won’t get fat right? WRONG. I can even remember one occasion being so satisfied with myself as I managed to eat only 15 grams of at the entire day! Fortunately that was a long time ago and I have uncovered much better and more effective ways to lose weight (FYI the ‘zero fat diet’ is not effective – just dumb). Read more

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