Tired of feeling less than confident about the way you look? Ready to take your fitness level up a notch and finally get that lean body you desire – and deserve? How about owning a body that matches your career success?
I’d like to share with you some tips from my 7 Week-Body-Transformation – the quickest way to ensure results real fast!
You need an action plan. Let’s face it, losing fat isn’t easy otherwise the world would not have the obesity rates it does. It will take some effort and some behaviour changes.
The great news is that with the right approach, you’ll actually feel better making these changes than if you had carried on your current path.
Are you ready for results? Let me walk you through the facts about how to lose fat and gain muscle.
The Secret: Lift Weights
When most people think ‘fat loss’, they think treadmills, elliptical, and stationary bikes.
It’s no wonder you can’t stick to a fat loss program when you’re bored out of your mind. Not to mention the approach is actually completely ineffective for the long term (as you’ve hopefully noticed if you’ve gone this route before).
You see, if you want serious results, you need to get on the weight lifting bandwagon.
Weight lifting will not only boost your metabolism for up to 4 hours post-workout, but it’ll also permanently increase your resting metabolic rate due to the added muscle mass you will build.
In one study published in the Journal of Applied Physiology, researchers studied two groups of men, one strength training group and one non strength training group and found that the strength trainers showed a 9.4% higher metabolic rate the morning after a strength training workout compared to the other group.
This means you can eat more food and still lose the weight, or more importantly body-fat!
Or you can eat what you do now and lose weight faster.
Plus, weight lifting will actually increase your muscle tone and definition so you can visually see the results.
Those who incorporate resistance training into their program are also far less likely to regain weight once they’ve lost it, so you will not only reach your goals, but then keep your results in the long term.
Cardio helps with getting thinner rather than toning up, but isn’t long lasting like weight lifting results. Despite that though, not all cardio is going to be detrimental to your success.
Sure, if you chain yourself to one of the machines and make it your second home away from home, you’re headed to mind numbing frustration, but if you do smart cardio training, you’ll skyrocket your metabolism and send fat burning soaring.
What’s the right form of cardio? HIIT, otherwise known as high intensity interval training.
Stop and go. 100% full effort. Sprint like you mean it.
Do that form of cardio and watch the results take place. Plus, it’s far more enjoyable since you’re constantly changing what you’re doing.
Oh, and did I mention each session lasts just 15-20 minutes? So if you have a busy schedule and not enough time for hours of cardio, this is without a doubt the superior route to go.
Nutrition, Nutrition, Nutrition – Why This Is KING of Fat Loss
If there’s one take-home message I really want you to learn from this, it’s that nutrition needs to be the first and foremost priority.
What makes nutrition so incredibly important?
Think about it like this. That piece of cheesecake you indulged in last week (or whatever the food happened to be) contained anywhere between 800-1200 calories. Do you know how long it would take you to burn that many calories? Two or more hours!
Do you have two more hours of extra time each day to burn off the calories from poor food choices? I sure don’t and I’m willing to guess you don’t either.
It is impossible to exercise off a bad diet. But if you make a few simple and painless adjustments to your diet, you can easily create the calorie balance you need to get the fat loss ball rolling – and improve your health in the process.
A combination of all of this = the very best results
Nutrition is what will determine which direction the scale moves. Your choice of exercise is what will determine how you look as you make your body weight changes.
For optimal results, you need a two-pronged approach. Optimal nutrition plus exercise equals one very lean, healthy, and fit body.
Your diet needs to be focused around natural and wholesome foods, putting protein and lean greens as the priority, supplemented with smart carbohydrates and healthy fats.
Good nutrition is not about deprivation, but rather about fuelling your body well.
In some cases, you might even need to eat more – more of the right foods – to see fat loss taking place.
So question your current routine. How does it hold up? Is it going to provide you the kind of success you’re looking for? Or, do you need to consider a new approach?