In today’s issue of FUN, HOT, NO B.S. Fitness Magazine!…
You’re going to to learn the 2 Biggest Struggles people experience when it comes to Losing Fat…
Plus 5 crucial keys, direct from Chad, that you can put into action to help you “up” your fat loss efforts and increase lean muscle!
Getting these wrong WILL “seal the fate” of your training efforts…
Whether you are a guy wanting to pack on some lean muscle or one of the many women in VFT’s community who appreciate Chad’s rockin physique 🙂 … and wanting to reduce bodyfat… today’s article is a MUST READ!
I hope you enjoy today’s lesson and PLEASE leave a comment below, we love hearing from you!
VFT – NO BS Fitness!
The majority of us have 2 primary struggles when it comes to losing fat:
1. Figuring out how to eat well on a busy schedule.
2. Figuring out how to train the right and most effective way on a busy schedule.
First, let’s get one thing straight. You HAVE TO EAT in order to lose fat and maintain muscle. If you want to lose weight and store fat, then by all means starve yourself. Only joking…
Eating every 3-4 hours keeps our bodies from going into a catabolic state. A state where our bodies are actually storing fat and burning muscle and bone as primary energy sources.
Being that our goal is to burn fat and maintain muscle mass – even gain it in some cases, here are some of the principles that will help you reach those goals, even on a busy schedule.
1. You have to identify an emotional reason as to “why” you’re training.
Before you set any goals. Before you start a program. You have to truly understand why you want to do embark on the journey you’re about to take. Without an emotional reason why you want to build muscle, lose fat, and/or become a better athlete, you’re going to fade away.
There has to be something emotional, some burning desire that will bring you to the gym when it’s the last thing in the world you want to do. Maybe you were picked on as a kid, maybe you need confidence around girls, or maybe you can see yourself heading down a dark path that will result in you having a heart attack when you’re 45, leaving your wife and kids to fend for themselves.
Make it real. Make it matter to you. You might think you’re just a casual gym-goer. Someone who isn’t trying to be a world-renowned fitness model or athlete, and you’re not. But you need above average dedication. You need that desire to dominate every session, and to kick your own ass or you’re simply going to stop and go back to the life you’re living today.
Spending more than 60 minutes training results in the release of a hormone called cortisol. This hormone is used in our body’s fight or flight mechanism. Instead of supplying our muscles with energy, it uses them as a fuel source, and results in us storing fat for “emergency situations”.
So not only are long training sessions a detriment to the rest of your day. They’re actually a detriment to your goals of losing fat as well.
Having a brief, but intense training session is the ideal. It results in a spike in our metabolism for up to 24 hours after we’ve finished training. So we’re not only burning fat in the gym, but when we’re on our arses at home watching TV as well.
3. Short goals are a must.
Long goals can be very disheartening. A goal of losing 50 pounds in a year isn’t within your sight or grasp. Set shorter goals that are focused more on the process than the end result. As a result of following the process, you’ll get the results.
Get your program, then set a 2-week goal of not missing a single workout over that period. Set another 2-week goal of having only 3 cheat days or 9 cheat meals over that period as well. Start small, and then make your goals longer, and tougher.
By having goals that are in your sight and focused on the process rather than the result, you’re able to focus on things that you can control. If you mess up, it’s your fault and you’re the only one that can be held accountable. Not your genetics, or anything else you’ve blamed in the past. Just you.
4. You have to understand how to eat out at restaurants.
Yes you should be cooking a big meal on Sundays and using those as leftovers for the rest of the week. That’s a must. But what are you going to do on a work lunch? Not order, and bring your meal to a fine restaurant in Tupperware? No you won’t. You’ll look like an idiot.
When you’re eating at a restaurant you have to understand how to eat to reach your goals. If the meal is close to a workout, have more carbs than you would otherwise.
If your meal isn’t close to a workout, make sure you keep your meals high in protein; fats are okay as well, but low on the glycemic index. This means no breads, no trans fats and fried foods. In a restaurant they’re going to cook with more butter and use more oil. So embrace the fats, but don’t give them a partner in crime like fast carbs.
5. You’re going to have to make some sacrifices.
You’re going to have to create a schedule and a list of things you’re going to say yes to, and a list of things that you’re going to say no to. You don’t have to miss the beer with the friend’s on Friday nights. But don’t make it a daily thing.
Having short goals that are focused on the process rather than on the results will help with this in a big way. Try going 2 weeks following a program, then take a weekend off and enjoy life. Reward yourself. As you start to change your lifestyle day by day, you’ll find the desire to cheat, or to miss a workout will dissipate simply because of how great you feel about yourself and the results you’re seeing in the mirror and with your strength and health.
Sacrifices are a part of anything that you deem important. If you have found your emotional reason why you’re transforming your body in some way or another, then making a few sacrifices shouldn’t be the end of the world.
Chad’s transformation of building 32 pounds of ripped, athletic muscle in 32 weeks, spurred him to start ChadHowseFitness.com and PowerHowse Challenge: a web site dedicated to helping people get in great shape, building a strong body and a strong life. Chad has helped hundreds build ripped muscle, burn fat, or all of the above, and continues to do so with unique articles that he publishes on a weekly basis.