“Fat Loss Is Easy, Once You Discover How Hard It Is.”
Remember, slow and steady wins the fat loss game. You didn’t gain all your unwanted body fat overnight, so don’t expect to lose it in a week.
Find the structure and plan that works for YOU.
Here are 25 Body Transformation Tips to help you get started:
1. Take a “Before Picture” as this “image” will continue to be a driving force in your journey and a way to look back on how far you have come.
2. WRITE DOWN your Goals! Be sure to set short term and long term goals. I prefer to set my goals as is:
Set Daily Goals – Do so the evening before.
Set Weekly Goals – Do so on a Sunday.
Set Monthly Goals – Before the end of the current month.
Set Yearly Goals. – Look at the year in quarters (3 month) blocks of time and break your goals down accordingly.
3. Grocery Shop on Sundays: Sunday should be the start of your weekly preparation. This begins your week with a solid foundation.
4. Prepare for the week ahead on Sunday. For some people this means preparing grilled chicken, boiling brown rice, chopping veggies. For others it is simply preparing the next 3 days worth of meals or even dinners. Find what works for you but always prepare.
“A Failure to Plan is a Plan to Fail.”
5. Meal timing: Eat every 2-4 hours. This will help regulate blood sugar, hormone levels and keep your metabolism working throughout the day, helping get the most out of your metabolic cardio strength training workouts. These small feedings should be a balance between protein, carbohydrates and fats.
6. Drink water. Consume a minimum of half your bodyweight in ounces per day. Your body dehydrates while you sleep, water is your #1 natural fat burner. Be sure to consume 12-24 ounces upon waking, 8-12 ounces with each feeding, 16-24 ounces an hour prior to intense exercise with continued sips during the workout and small sips continued throughout the day.
Ex. Bodyweight = 150 lbs, Water Intake = 75 ounces/day
7. Eat a balanced breakfast complete with low glycemic carbohydrates. Your blood sugar is at it’s lowest point at the beginning of the day. In order to keep your blood sugar controlled you must feed it every 2-3 hours following a solid feeding first thing in the morning. Studies have shown your body demands carbohydrates at two important points in your day. 1) Breakfast 2) Post Workout (read #10 for more info). Consuming a breakfast containing low glycemic carbohydrates like fresh oats (oatmeal, steel cut oats), low glycemic fruits (blueberries, strawberries, apples, grapefruit), whole grain natural breads (Ezekiel, Arnolds etc) will enable your body to increase your daily caloric burn by supplying it with important fuel for your metabolism. Think of it as kindling on a fire.
8. Take a whole food based Multi Vitamin: I recommend Prograde VGF 25+. FACT: You just don’t get enough of the essential vitamins and minerals you need for optimum health through diet alone. You would have to eat 5,000 calories a day, that’s about 20 pounds of food! Because we are most likely not consuming the necessary dosage of nutrients that our bodies need to stay healthy, we need to take some form of nutrient supplement. However, traditional vitamin supplements do not provide us with natural fruit and vegetable extracts, essential fatty acids or phytonutrients.
9. Take an Essential Fatty Acid Supplement in the form of Omega-3, Omega-6 essential fatty acids. Let’s face it, no one eats enough fish. Essential Fatty Acids are key in the fight to achieve increased fat loss and lean muscle gain. Try Prograde’s Icon as it is made from high grade Krill Oil, meaning NO FISH BURPS!
10. Consume a liquid blend of 2 to 1 Carbohydrate to Protein ratio following an intense workout. One can surely “blend” together a mixture of whey protein and fast absorbing carbohydrates following a workout yet we recommend Prograde Workout. Following a workout your body has a 30-minute window to speed up the recovery process. During your workout you tear muscle fibers, in order to repair these muscle fibers you need the 2 to 1 balance between carbohydrates and protein. Your body does not make essential amino acids but needs them in the recovery process. Prograde Workout provides this ratio of proper macronutrients and is ready to consume with only 2 scoops, 8-12 ounces of water and a blender bottle or shaker cup. Besides, if you rely upon “a protein shake” or a meal when you get home: 1) You will have either missed your window of recovery. 2) A “protein shake” will only provide your body with protein and in the absence of carbohydrates your body will use the protein you are consuming as energy, not for rebuilding lean muscle tissue.
11. Consume lean proteins. Protein provides your body with muscle building compounds called essential amino acids, aids in satiety, and thermogenesis (your body’s inner calorie burning mechanism). Chicken, white fish, salmon, tofu, lean deli cuts (chicken, turkey), turkey, bison, sirloin, whey protein, casein protein, flank steak, and even some “bottom feeders” like shrimp can be great foundations for consuming lean protein. You can find “Complimentary proteins in everything from Natural Nut Butters (Almond, Peanut Butter), Whole Raw Nuts (Almonds, Cashews, Peanuts, Macadamian Nuts, Walnuts), Legumes, Cheese (Block, Sticks, Cottage), Yogurt all provide complimentary proteins but are not complete sources.
“A Complete Protein Source At Some Point In It’s Life: Had a Face, A Mother, Could Swim or Could Fly.”
12. Consume More Fruits and Vegetables. This is the easiest way for you to achieve daily fruit and vegetable requirements. They are rich in antioxidants, vitamins, minerals, fiber and phytonutrients. Most fruits and vegetables are low on the glycemic index and won’t significantly alter blood glucose and insulin levels. This can help with satiety and body composition. Vegetables not only improve micronutrient and phytochemical intake they improve the acid base in your body. Consuming a high volume of these low calorie dense foods can help control food intake and manage body weight.
13. Consume Complex/Low Glycemic Carbohydrates. Carbohydrates are your body’s MAIN SOURCE OF ENERGY/FUEL! Carbohydrates supply your body with energy. Without an adequate supply of carbohydrates, your body goes into carbohydrate deprivation. This is called a state of ketosis (your body is using protein “muscle” as energy). This is not good to be in for very long because it will rob your body of muscle tissue in an effort to create energy. Carbohydrates come in two forms: simple and complex. Simple carbohydrates are for quick energy like fruit juice. Complex carbohydrates are used for timed-released and lasting energy. Fruits, vegetables and whole grains are good sources of complex carbohydrates and make you feel more satisfied after a meal.
14. Consume good healthy fats. The most misunderstood nutrient. Your body needs fats to manufacture hormones, for proper brain function and for healthy joint lubrication. In addition, fats release energy slowly, providing a necessary feeling of fullness by prolonging digestion. Eliminate fats completely from your diet and watch your energy/strength levels go down as well as your sex drive. Also your skin will get dry and your hair will lose its shine. Be sure to eat healthy, unsaturated fats. Look for them in nuts, fish oils and seeds. Ensure your daily fat intake by supplementing with Prograde EFA Icon. It is very common in western society today to consume foods that are low or even deficient in essential fatty acids. In fact, the typical diet contains too much Omega 6 fatty acids and not enough Omega 3. When there is too much Omega 6 fats this promotes the production of inflammation causing chemicals in the body. Fortunately, EFA Icon is a powerful source of the potent Omega 3 fatty acids your body craves for optimal health. In fact, the unique formulation in Prograde EFA Icon of Antioxidants, Neptune Krill and Omega 3 fatty acids enhances cellular function, decreases inflammation, and improves body composition, health and well-being.
15. Make a Shopping List. Grocery stores are very tempting places. They are carefully designed by experts to persuade you to buy. So unless you know what you are looking for, you can easily end up buying a ton of items you didn’t plan for. Before stepping foot in the grocery store, plan out what types and amounts of foods you will eat throughout the week by making a shopping list. This will help you to comply with your nutrition plan. Never shop for groceries on an empty stomach. Hunger increases temptation. If you are hungry when you shop for food, you will be led astray. Shop the outside aisles. Grocery stores are designed with the four basic food groups on and around the perimeter. If you stick to the outside aisles, you’ll find produce, bakery, dairy and meat — the most natural, unprocessed foods which are best for your health. Avoid going up and down the aisles where processed “convenience” foods dwell to tempt you away from healthy foods.
16. Keep a Food Journal. Being accountable is half your battle. A daily food journal will keep you organized, well-planned and accountable to your daily supportive nutrition plan. FYI: Tracking your daily food intake and exercise habits is a great way to take action and prove to yourself that you are serious about your achieving your goals! Don’t worry about the occasional setback – you are only human! Instead of giving up entirely, simply start fresh the next day. Make an effort to do better than you did the day before. Keep in mind that lifestyle changes won’t happen overnight. Be patient, make small changes and gradually add new supportive habits.
17. Plan your Workouts. You may be thinking to yourself: What does planning my workouts have to do with Proper Nutrition? The Answer: EVERYTHING! Your meals will be based and planned around when you will be exercising. So plan accordingly. It may seem easy enough. Remember, exercise takes WORK and HARD WORK at that.
18. Keep a Training Journal. Studies have shown that strength and results increase when you track your strength training and cardiovascular progress. Write down the day, time, workout, weight, sets, reps, feelings, and any other feedback that will help you attain your goals.
19. Be Consistent. Take one step at a time. You didn’t “get out of shape” in one day, you surely are not going to “get back in shape” in one day. Prepare accordingly. Through hard work, preparation and consistent healthy behavior you will begin to see results that will lead you to your personal goals.
20. Give Yourself Time. The more time and effort you put into creating a healthy lifestyle, the more results you will achieve. There is no such thing as “the correct plan” but if you put in the time and effort you can create a flexible plan suitable for you.
21. Hire a Mentor or Coach. Sometimes having the accountability and guidance of a trained professional is all we really need to achieve success. For others the simple nature of working with someone to help them create their unique plan is all it takes.
22. Live by the 80/20 Rule. Focus 80% of your time and energy on the 20% of your life that is truly important to helping you achieve your fat loss success. That may be more time and effort on your nutrition, more energy in your training or making the time to put yourself first, in order to allow these guidelines to be implemented.
23. Enjoy a “Splurge Meal.” You should deprive your body of life’s finer things. Sure you will consume more quality foods while working to alter your body composition but consuming a free “splurge meal” one time a week can give you a mental break from “dieting” while allowing you to interact socially with friends and family.
24. Eat Slowly and Enjoy Your Food. Give yourself 15-20 minutes to consume a meal as it takes your brain this long to realize it’s eaten enough. And remember to eat only until you are satisfied, not full or overly stuffed.
25. Find YOUR Plan. Everyone is different and your approach should be unique to your life. Look at your day, your strengths, your weaknesses and focus on building a plan that will set you up for success, around the parameters of your life.
“YOU are in CONTROL of your RESULTS!”
Work Hard, Train Hard, Get Better,