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1) Focus on Creating a Caloric Deficit, Not Exercise to Reduce Body Fat
· Plan your meals, don’t eat by accident.
· Use MyFitnessPal to log everything you eat or drink as accurately as possible to create a caloric deficit. The average person underestimates their daily caloric intake by 500 calories.
· You can’t out exercise a bad diet. Focus on restricting food intake, then exercise.
2) Prioritize Strength Training Workouts
· Focus on heavy basic compound exercises in the 4 to 8 rep range.
· Intense strength training sessions have an afterburn effect similar to high-intensity intervals. Link to study.
· Strength training produces a lot of metabolic stress that forces your body to burn a lot of calories during recovery.
· Perform exercises in a circuit of 3 to 4 exercises so that you can keep moving and burning calories while giving yourself 3 to 4 minutes before returning to an exercise.
· Performing exercises in a circuit produces similar cardiorespiratory fitness benefits as steady state cardio.
· Prevent the natural loss of muscle mass attributed to aging and a lack of physical activity. Link to study. Link to article.
· Building muscle increases the number of calories you burn while exercising and while at rest.
3) Eat a High Protein Diet
· Eat protein at every meal.
· Protein has the highest thermogenic effect. Approximately 30% of the calories you consume from protein sources are burned during digestion while that number is only 10% and 5% for carbs and fat, respectively. Link to study.
· Protein has the highest satiety of all macronutrients and helps manage blood sugar and insulin levels.
· Promotes muscle growth, which increases the size of your metabolic engine.
· Approximately 35 to 40% of your daily caloric intake should come from protein. Link to study.
4) The Majority of your Cardio Sessions Should be High-Intensity Interval Training (HIIT)
· HIIT burns more calories per minute and it produces a greater afterburn effect, than moderate intensity, steady state cardio. Link to study.
· HIIT has also been shown to have two additional benefits with regard to fat loss, increased insulin sensitivity and appetite suppression.
· The high-intensity nature of sprints helps promote muscle strength and development, while low-intensity steady state cardio doesn’t help preserve muscle and can be antagonistic to muscle development. Think sprinter, not marathon runner.
· Sessions should typically last 20 to 30 minutes, but as little as 10-minues have been shown to be effective. Link to study.
· If you don’t have a good foundation of cardiovascular fitness, I recommend you start with steady state cardio before progressing to HIIT.
5) Strive for 8-Hours of Sleep Each Night, No Less than 7-Hours
· It improves your mood, focus, and self-control. Sleep plays a vital role in your overall health and weight management.
· A lack of sleep leads to elevated stress hormone levels, and it doesn’t allow you to recover from your workouts and daily activities.
· A lack of sleep will reduce your willpower. Experts suggest that sleep deprivation stimulates our body’s desire for sugary foods because these are the types of foods that provide a quick energy pick-me-up.
· There is substantial medical evidence that suggests a link between sleep and the hormones that control appetite. The hormones leptin and ghrelin work in a kind of “checks and balances” system to control feelings of hunger and fullness. When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Lack of sleep simultaneously causes ghrelin levels to rise, stimulating your cravings for sweet, calorie-dense foods. Both of these conditions lead to overeating and undesirable weight gain.
· When you sleep your brain recharges itself by removing the toxic proteins that accumulated during the day as a byproduct of normal neuronal activity. Sleep will ensure you wake-up clear-headed and energized. Getting enough sleep just makes you feel good and leads to a better quality of life. A lack of sleep makes you feel rundown and impairs your focus and your memory.
· Remember the last time you got to bed early and got a good night’s sleep? Strive to duplicate your post bedtime routine to get enough quality sleep each night consistently. Stick to a routine. Set a bedtime reminder on your phone if you need it. If you routinely get only five or six hours of sleep each night, I guarantee you will feel better than you have in years if you resolve to get eight hours a night for one week.
Bonus Tip
Eat Slowly
· It takes approximately 20-minutes for your body to register it’s full.
· It helps reduce food consumption. A 2008 study published in the “Journal of the American Dietetic Association found that when subjects consumed their meals slowly, they ate significantly fewer calories, felt fuller, and drank substantially more water than when they ate at a faster rate.
Drink Water!
· Water has been shown to help control hunger, optimize your metabolism, and boost your physical and mental performance.
· Many times people think they are hungry when they are actually thirsty.
· Amber urine indicates dehydration and clear urine indicates adequate hydration.
· Drinking cold water has been found to burn a small number of additional calories because your body uses energy to heat-up the water in your system.
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Book Introduction (Available on Amazon in August 2017)
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The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.
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