Many of you are going to start or restart your fat-loss and fitness programs this week. It’s that time of the year. Summer is over, kids are back in school, and the damage from all the summertime eating is showing up. Literally.
Fall is a great time to get into shape.
Unfortunately I see people making fat loss and getting into shape waaaaay….. too complicated.
You can simplify almost anything down to 3 basic things. Here are the 3 most powerful simple tips I could come up with. Get these 3 right and everything else tends to fall into place. Simple.
Tip #1 – Get your exercise in the morning
I get up and train at 4am. Yes it’s too early but it has to be then or it’s not going to get done.
When I’m asked what the best time to train is I always say….
“It doesn’t matter when you exercise as long as you do it, what matters is that you are consistent. And when you exercise first thing in the morning, that means you will be more consistent. And being consistent is one of the most important things in your fat loss program.”
I always tell people too,”The great thing about morning training is there’s no excuse. Your family won’t miss you. The office isn’t calling you. There’s nothing going on at 6am. You’ll have more energy throughout the day and you’ll tend to eat better”
So if you are struggling to be consistent, get up a little earlier and do your workout before life/work/family gets in the way and stops you from getting your workout.
Consistency is key. And morning exercise will help you become more consistent.
Tip #2 – Eat 3 medium sized meals and some very healthy snacks
Keep it simple. Real simple.
If you’re just starting out on your fat-loss nutrition program.If you have no idea where to start. Start by writing down times for your 3 meals. Set a schedule first. Sounds crazy, but if you’re all over the place and you have no idea when or what you’re going to eat, start with when.
A Medium sized meal-3 times a day. Some healthy snacks thrown in. If the snack comes from a bag or a box…um no.
I love to snack on apples, blueberries, carrots, celery , and bananas. Almonds seem to be popular with my client right now.
This is the kind of diet you can stay on even when traveling.
Simple schedule. Simple foods. Keep it simple.
Tip #3 – Stay active on your off days with fun & playful activity
I’ve spent literally decades of my life in gyms, health clubs, and training studios. Literally inside working and training improving the methods and systems. Do the math 9-13 hours a day. 6-7 days a week for 23 years(71,990 hours!). I’ve spent more time in these facilities than anywhere else.
I DO-NOT recommend this. To anyone. Ever.
You need to train 3-4 times per week. Get in get out.
Use your extra time to play frisbee, golf, ride a bike,learn a new sport,go to the playground, hang out with your friends and family,just be active and live your life.
No long, slow, boring cardio either. Don’t do it for fat loss. It’s a waste of your precious time.
Use 8-10 min of Burst training at the end of your resistance days. Maybe 20-25 min on your no-resistance days.Maybe.
I’d rather sprint across the park(or parking lot) any day for fat-loss than read People Magazine on a treadmill or one of those silly elliptical machines.
So bottom line:
1) Do short, burst workouts CONSISTENTLY.
2) Eat 3 mid-size meals and lots of whole, natural food snacks in between meals.
3) Train 3-4 times per week and stay active on your off-days.
Get outside get active and life your best life.
It’s that simple.
Dedicated to Your Success,