You’ve probably heard the old myth that it’s best to lose weight slowly.
Some say, “try to lose one pound per week, as it is more easily sustained.”
I say, “Are you kidding me?!
You want me to take 30 weeks to lose 30 lbs. I don’t think so!"
Truth be told, no one has time for that. Lives are on the line.
So, while most fitness professionals won’t share their deep secrets, I’m going to let you in on 4 secrets that will help you get the weight off quickly and keep it off without meds, extreme exercise or crash diets.
For many, this is the most challenging step, yet the most important.
At this point, you’re probably thinking about all the alternatives; more cardio, more sit ups, more squats… anything to not have to give up the foods you love.
Your diet is responsible for 80% of your results.
It is also the one thing that will keep you from getting any results, no matter how much you exercise, if you don’t have the right focus and discipline.
Let’s start with the obvious.
Get rid of junk; soda, candy, chips... basically anything that comes in a package.
Once you have done that, it’s time to get rid of the not so obvious.
Eliminate fruits and grains. Say what? I thought I was supposed to eat fruits and grains as part of healthy diet? The food pyramid says so! Well, let me explain.
Our ancestors were hunters and gatherers. They did not have the luxuries we know today, available to them.
Their diets consisted of mainly meat, fish, shellfish, poultry, eggs and vegetables. Our ancestors were bigger, faster, and stronger; they took part in much more physical labor than what our society is used to today (let’s be honest, we’re lazy).
Fruits and grains are loaded with carbs and often leave us feeling bloated. When we ingest carbs, our body converts them to glucose and that stimulates insulin production.
Whether it is ‘natural’ or ‘processed,’ all carbs raise our blood glucose levels equally.
Our ancestors did not need these in order to sustain their lifestyle. Society is fat and out of shape because we stuff our faces with processed garbage that has been manufactured over the last hundred years or so.
By controlling blood glucose levels, we control insulin levels. Insulin is the major regulator of metabolism. When we keep it under control, we stop our body from storing extra fat and actually stimulate our body to burn the fat that is already stored.
You are probably thinking, “that just leaves me with meats, healthy fats and vegetables.”
That is true, but I am going to ask you to take it one step further.
We need to eliminate peas, corn, and root vegetables like carrots and potatoes.
I know, now you are thinking this is too extreme.
Yo-yo diets that take the weight off and put it back on, year after year, are extreme.
Having surgery to shrink your stomach is extreme.
I am just asking you to reduce your carb intake in order to control blood sugar levels, and essentially keep your metabolism under control.
Just jumping on cardio or going for walks is a good start.
But, if you’re looking to burn stubborn fat, then just walking or doing cardio won’t work.
Because you’re not building muscle.
Yes, you’re burning calories, but you’re not building muscle.
Here’s the secret...add resistance training! No, ladies. You’re not going to ‘bulk’ up.
We’re not talking walking around casually doing the “machines’ at a gym the way so many people do.
We’re talking functional training that has you training every angle, even those stubborn spots, so you can get twice the results, in half the time.
When you perform resistance training, you not only maintain muscle, but you also promote the building of lean muscle mass.
Muscle is very metabolically active which is a fancy way of saying that it’s responsible for the majority of the calories you burn.
More importantly, if you are not resistance training while on a fat loss diet, it is likely you will lose muscle mass (this is why those nutrition only diets fail after one year) which ultimately reduces lean body mass and reduces your body’s ability to burn calories.
TIP: Perform three full body resistance training sessions per week with a qualified professional to teach you the best exercises and routine to build more muscle and burn more calories in half the time!
Doing this will further increase the metabolic effect and get you the dropping the pounds!
Need a qualified professional?
Book a free Journey Jumpstart Consultation or call right now to get help: (607) 735-0333.
The days of long slow cardio are gone.
They can actually increase your body’s disposition to add fat :(
That means...don’t just go for a walk or get on your favorite elliptical and call it cardio.
If you are sitting on a machine, reading a book, watching TV and calling it cardio then you are wasting your time.
Interval cardio, or Tabatas, burn 9 times more fat!!
What does that mean?
You must take your heart rate up to the point of challenging yourself when talking, then bring it back down to a comfortable pace. Repeat that a few times during your workout session and viola you’re getting not just leaner, but you’re lungs and heart are getting stronger!
Cool thing is that over time, your recovery period from this higher intensity workout will decrease and your heart rate will return to normal more quickly.
Want to hear the good news?
You no longer need to waste an hour of your life sitting on your butt thinking it’s cardio!
You can BURN MORE in 4 minutes of Tabata than you do in an entire hour of steady state cardio. Stop wasting your time, start doing interval training like Tabatas.
This form of training is our specialty at Journey 333. Every training session incorporates this fat melting, heart strengthening style of training so you don’t even have to think about it. You just have to show up and do it! We coach through the rest.
Maybe we’re the first to tell you this...but shocker...no one is perfect!
We’ve worked with literally thousands of people at our 5 locations and still, to this day, no one has been perfect, and they STILL got results.
How? Because they strived for progress, not perfection.
You are going to miss a workout here and there.
You will slip up on your diet. That’s life; we are all human.
When this does happen, you have to forgive yourself. You cannot go back and change the past but you can change the direction of your future. Don’t wait until tomorrow and don’t wait until Monday.
If you were driving down the road and discovered you had a flat tire, would you get out of the car and flatten the other 3? Heck no.
If you get off track 1 day out of the week, why would you sabotage the other 6?
This step may be the most important piece to the puzzle in order to keep you focused and driving toward your goals. This is often the missing piece.
Now, when you started reading this, you may have been hoping that I was going to give you four magic pills or supplements that will melt the fat away. Truth be told, there are no magic pills.
It takes good old fashioned hard work and discipline. But, what can make this a whole lot less daunting is trying to do it alone. And having a game plan!
The reasons most people fail is because they have no game plan and no coach.
Most people are unsuccessful because they are constantly searching for the newest supplement or looking for the easy way out. Stop. It doesn’t exist! Stop searching and start doing. "To get what you have never gotten you must be willing to do what you have never done.”
If you’ve never done a program that incorporates all of the things above, that’s the reason you’re not getting where you want. And it’s the reason you’re frustrated with where you are and what you’ve tried. It’s not your fault. Now you know. Now you can choose smarter.
Stop “trying” to lose weight, and start actually dropping pounds thanks to our Journey JUMP START.
While the number on the scale isn’t the only thing that matters, we guarantee this program will help that number decrease and help you blast stubborn body fat, lose the love handles, tighten up your stomach, and get the tone, leaned look everyone dreams of!
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