Posted on 14 May 2010.
The following is an excerpt from my popular fat loss program Driven to Change: How to Turn a Fat Loss Failure into An Instant Success. Stop wasting time and start seeing results by going here!
The beginning of knowledge is the discovery of something we do not understand. Frank Herbert
”And thus it was said…eat your green vegetables!”
If you are to only follow ten rules of fat loss, here they are before you (it also serves as a nice summary of my message!).
1. To lose weight, you have to expend more calories than you consume. You can do this two ways, by increasing your energy expenditure (working out) or decreasing the nutrients you consume (less food). A combination of both works best, always attempting to expend more calories rather than ingest fewer calories. Excessive deprivation can make you metabolism sluggish and halt fat loss. If you start feeling cold, or take your morning body temp every morning and it decreases by more than 1 degree Celsius, you cut too much food out! Refuel yourself by eating normally for a week and go back at it.
2. For rapid fat loss, you should work out minimum of five hours a week, with more always being better. The more calories you burn, the more fat you’ll lose. So work out hard and like you mean business! Follow the hierarchy of fat loss to choose the most intense exercises to burn fat the fastest!
Nonononono not Risky Business Tom! Serious business!
3. Always seek progression with your work outs by making them more challenging. Sweat, a lot. To progress, use the hardest exercises, add weight, rest less, perform more difficult exercises, perform more reps or sets and just kick your butt!
4. Eat smart, whole, healthy foods on a consistent basis for rapid fat loss. This means at least one gram per pound of body weight of protein. Carbs structured around exercise (consume them mainly post-workout), green vegetables like you are the green giant, and drinking water like you were in the Sahara for a week!
The Green Giant is happy because he eats so well.
5. Track your progress (weight, bf %, photos, food log, journal) etc, so you pinpoint exactly where you are succeeding and where to you need to improve. If your not assessing you are guessing.
6. Stick to it….eventually it will all work out, no one who has ever failed who stuck with it and everyone’s journey is not a straight line. If it was that easy, everyone would be doing it. Consistency is king.
7. Tracking your calories (and quantity of food instead of quality) helps but is not absolutely necessary. Eat to sustain yourself, not to fill your gut, you should be pleasantly satiated at the end of your eating, nothing more or less. Have a healthy relationship with food, your body, and your mind. Adhering to a healthy diet 100% of the time is not necessary, 90% is an excellent goal to aim for.
If you stick to the veggies 90% of the time you can have this
8. Get plenty of rest and recovery. This means allowing your body enough time to rest so you can hit the gym hard, stretching, foam rolling, and warming up to assist in recovery, and getting plenty of good sleep. Work hard, but recover just as hard.
9. Be as happy as possible. Seriously, depressed people don’t transform their bodies, they eat ice cream late at night. Get in touch with yourself, your purpose and drive, to help you stay motivated. You will need that spark when the going gets tough, its what lets you endure through the grind and ultimately succeed.
10. Surround yourself with successful positive people and references that propel you to be better and achieve more. Groups, trainers, and friends help in social situations. For inward improvement, books (like this one), movies, music, nature, whatever inspires you, use it.
Team successful
Omar Isuf is a highly regarded Personal Trainer and is dedicated to your fitness success. To stay ahead of the pack and get the results you want make sure to subscribe (go here!).
