One of my professors from college told me a story awhile back of how he went on vacation to visit some of his old friends. He's an active guy and is in great shape. His friends said they also stayed fairly active, so they decided to go to the gym and get a workout in before their day got busy.
Now my professor did his normal strength training routine and cardio workout. He watched as his buddies just cranked out a ton of crunches and were just trying to smoke their abs. They would do a couple curls here and there, but their main goal was to work on their gut.
After the workout, they all went out to eat and guess what his "500 crunch" buddies were ordering...pitchers of beer! Now just to let you know, his friends did not have six pack abs as you would think from all that ab work. They had guts on them...sporting the beer belly look.
And they wondered why they couldn't lose that spare tire and get their abs to show. Like I said, you can't out-work a crappy diet, period.
Here are five super simple fat loss tips you can easily follow to start getting your nutrition back on track:
1) Be Prepared- Follow the motto of the Boy Scouts. Prepare your meals ahead of time. I like to use a couples hours on Sunday to get a general outline of what meals I will eat for the week and also knock out most of my shopping. At least make a blueprint so you have some plan and make adjustments throughout the week as necessary. If you fail to plan, then plan to fail.
Cmon, if little Billy has to do it, so can you.
2) Don't Listen To Your Mom- Remember when you were always told to eat three square meals a day...well stop that right now. Shoot for a minimum of four small meals a day but optimally six small meals (every 2-3 hours) for rapid fat loss. Why? Because you need to control your metabolism and insulin levels. To do this, you need a steady flow of nutrients into your body throughout the day. If you only eat 2-3 meals per day, your blood sugar rapidly rises once you eat the meal and then crashes down a couple hours after. This causes your body to store fat and everything that much tighter because it knows you won't feed it for another 8 hours.
3) Stop guzzling liquid sugar. Yes, I mean soft drinks, juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day on top of what you already eat and you could be hitting the 3000-4000 mark in calories per day! Remember, to lose one pound of fat, you need to burn 3500 calories....and it works the same in the reverse, yikes!
4) I've talked about this a million times - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot. I would even prefer a pop tart over nothing...it's that important. Enough said.
5) H2O- Water is the most important element to the body. It makes up 60% of your body weight and go without if for a few days and you'll be dead. So it only makes sense to make drinking water a main pillar in your nutrition. Try and drink at least 1-2 glasses with each and every meal. This will not only keep you hydrated, but also keep you from overeating. The more water you drink, the less water you'll retain...just so you know ladies :)
* Bonus tip*
If you're having trouble with your nutrition and want to get the proper nutrients without all the calories, check out a whole foods based multi. Try Prograde Nutrition's VGF 25+ because it's made from 25 whole veggies, greens, and fruits.
Men visit-http://mikebevard.getprograde.com/store.php?top_menu=Products&products=6&submenu=1
Women visit-http://mikebevard.getprograde.com/store.php?top_menu=Products&products=7&submenu=1
Yours in health,
Mike Bevard, CPT (ACSM)
http://www.capitalcitybootcamps.com/
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