food. fitness. photography.

5 quick tips to jump-start fat loss 05/09/2012

If you are going to the gym hours every day not seeing the results you're looking for, or if you've hit a plateau and want to bring your fitness to the next level read on...I've included some great resources to get you started. With all the contradictory information out there about weight loss and proper nutrition, I decided to focus on a couple of the key factors that made the most noticeable difference in the shortest amount of time for me. With all the smart-technology and instant gratification, most of us "want what we want now". This is how I got it. And it won't cost you a thing!

1. Go grain-free! (rock it old school...like the cave people)

2. Body weight is all you need (huh? functional muscle?)

3. Train smarter, not more (acute vs chronic stress)

4. Accountability (buddy-up)

5. Rock that body!

1. Go grain-free!
This promoted a truly shocking transformation to my body composition in less than a month. Nothing I had ever implemented prior provided such noticeable physical results in such a short amount of time. I really believe, across the board, removing grains from your diet is one of the easiest ways to get your body headed in the right direction. It does require a little more effort and meal planning, however the results are astonishing and definitely a motivator to keep with the program. This is something I believe anyone could benefit from in both the short and long-term. Robb Wolf does a great job explaining what it means to be grain-free and its extended benefits. Check out What is the Paleo Diet?

Adjusting your diet to fit your fitness goals is also extremely important. Someone training for weight loss is not going to eat the same way as an athlete training for performance. Always remember that we are unique and our personal approach to health may be different from others. Play around with your diet until you find something that feels balanced for you.

2. Body weight is all you need. (huh? functional muscle?)
Don't believe me? Just ask this guy. Mickey Madrid is a personal trainer in Dallas, Texas who focuses on calisthenics (body weight fitness training) to achieve both personal and client fitness goals...and his body is proof that this method of training works. He believes exercise doesn't have to be complicated. Have you ever tried to hang out in plank (horizontal position on elbows holding your body parallel to the ground) for a couple minutes? By the end your body is shaking and you definitely feel the burn!

When I would train with Mickey, we would start with 2 max plank holds in a row with a minute rest in between. Two minutes holds were always my focus. Combine this with L-sits and you're set. Trust me, this will do wonders for your core in no-time. Push-ups, pull-ups, lunges, squats, jacks, kicks, isometrics, dancing...etc. Simple movements and no equipment necessary. It's quite a beautiful concept that yields gorgeous results...seriously, look at this guy!

3. Train smarter, not more (acute vs chronic stress)
Great news!!! It's not mandatory to starve ourselves and run on a treadmill for hours a day to lose weight...of course, if you enjoy this, go crazy! BUT, for the rest of us that only that started running in the first place to lose weight and "burn calories", there is a much better solution! It requires a major paradigm shift but change is good, right? Especially when we get to eat more of the foods that we love and work out less. AWESOME! Where do I sign up!? A great online resource for understanding the beneficial mechanisms of interval training is The New ME diet. It's not about how many calories your eat or how many you burn during your workout...it's about your hormonal response. Jade and Keoni focus on using exercise to fundamentally alter your physiology and do just this. In addition to their website, there is also a great podcast (FREE!) with them worth checking out.

4. Accountability (buddy-up)
Working out is supposed to be fun. If you can't afford a trainer or a gym, and you're not motivated on your own...find a workout buddy. Accountability goes a LONG way and it's motivating to train with other people.

5. Rock that body!
Lastly, If you're not sure what type of fitness routine to do to get started from home one of the best (FREE!) resources I have found via the web is a site called bodyrock.tv. This site focuses on short (20 min or less) high-intensity interval training and the bulk of the workouts can be done using body weight only. Best thing about this site is they post a new workout every day, so it is unlikely that you will get bored in your workouts before you start seeing results. Plus...sexy people doing legit workouts. Nuff said!

Add Comment

Author

Categories

Archives