“Nobody cares if you’re not a good dancer. Just get up and dance. The same holds true for racing. Whether first or last, we all cross that same finish line. Just get out there and run.”
Keep a Journal. I always say this and one of the first things I tell my clients to do is write it down! It’s one of the most overlooked but simple tips in shedding fat. People who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool for reminding you that getting lean is a day by day process. TIP Write your health and fitness goal at the top of each journal page.
Graze Athletes, models, fitness professionals and nutritionists know that eating all day long keeps their total calories under control while providing sustained energy. The grazing method – 5-6 small meals elevates your metabolism. Each time you eat, your metabolism increases, and over a 6-10 week period, that increase can turn into another 2-3 pounds of fat loss.
Eat More Protein. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. One of the main reasons for that is that it takes more energy to process/digest protein. Two tier benefit! You burn more calories while eating and when calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.
Sip Green Tea. Green tea contains caffeine and polyphenols*. Some of those have a thermogenic effect which leads to an increase of calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day. *(Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)
Don’t Be Cardio Crazy! Radically reducing calories slows the metabolism short-circuiting fat loss. The same effect occurs with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 – 45 minutes at a clip and maintain a high level of intensity. Most importantly, know what you are using cardio for…is it fat loss or endurance gain?
Set up Support When you decide to begin your plan to weight loss, health and fitness improvement or changing how you look and feel, you might get discouraged doing it alone. Find support in what you are doing. Share your plan with a TRUSTED person. By that I mean someone who will support you through it all, help keep you accountable to your plan and pick you up when you get discouraged. AVOID negative people or people who will try to bring you down or talk you out of it. Chances are those people are intimidated by the prospect of you succeeding.
And as always…DRINK WATER!!
This is what you learn at boot camp. This is what Boot Campers have to say…
- I’ve learned that exercises that work big groups of muscles at once are way more effective than spending hours exercising every little muscle group individually.~Michelle
- I have learned that I don’t have to settle for the level of fitness I’ve had in the past I am capable of going further than that! ~Cathy
- I have learned …to trust my body, that this is a journey, to change my life in small steps, that I am in control of my own destiny, to not give up anymore. ~Sharon
- I’ve learned that it’s okay to ask for and receive support when it comes to weight loss and fitness. I don’t have to do it all on my own.~Shannon
- I’ve learned that change is difficult but it CAN happen…with wonderful results! ~Angie
- I learned that I can love myself as much or more than anyone else and that its okay. ~Selena
- I’ve learned that I can always make a change… I don’t have to be stuck in a certain way of being. I can choose to do something different! ~Leslie
- I’ve learned that eating supportive doesn’t mean you have to eat boring food! AND that being part of a support group with the same challenges and goals is a huge key to success! AND that slow and steady really does win the race!! aka the turtle!!!! AND I could just go on and on but will leave room for everyone else. ~Karen
How inspiring and empowering is that!? No matter what fitness plan you decide to follow, I sure hope it has the same impact. You truly deserve all this and more! What have you learned?
Let me know…your words could inspire someone to change their life too!