It truly goes against popular belief, but I rarely come across someone that can manage to eat enough calories, good calories, to balance their daily caloric requirement vs their expenditures. There must be a lot of food involved if you want to train 4 to 5 times a week.
2. Eat less
As much as I see people not eating near their daily requirements, I also see people thinking they just got a free pass at the buffet that since they workout a lot. It’s always about eating nutrient-dense foods, even when cheating (read point number 8).
3. Think differently
Most people go toward what they like to do. They might often change their workout around, but always by using the stuff that pumps them up or the same rep schemes they are used to. The definition of insanity is trying to get different results by doing the same thing over and over again.
Strength might not help you lose fat, but you need to understand that getting stronger will get you to higher rep ranges. Then it will lead you to use heavier weights, increasing the metabolic demand. Alternating phases of strength with hypertrophy and metabolic work will keep the results coming.
4. Gain muscle to lose fat
Little forgotten fact, muscles burn fat, not the heart. That simple concept seems so obvious for most, but some need to understand that cardio is the process of making your heart work harder. What are you walking or running with? Your legs and arms. What makes you move them? Your muscles. The more muscles you have, the more fat you will burn. And here is another tiny secret: the more fat you’ll burn at rest. Isn’t that nice?
5. Eat to live, don’t live to eat
When you eat, think about healing and feeding the needs of your body. Nature has provided us with everything we need to feed our physiological needs, to rest and regenerate. Only in the last 50 years have we messed with processed and boxed foods. It might be practical, but those meals tend to be calorie-dense/nutrients-low foods, lacking the basic daily requirements.
6. Get omega
We don’t realize how important omega-3’s can be to the human body. I often tell my clients that if I had to give them only one supplement that would provide the best bang for their bucks, it would undeniably be omega-3’s. It’s an integral part of cell membranes throughout the body and it affects the function of the cell receptors in these membranes. It is the starting point to produce hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. Make sure you get premium quality fish oils such as our very own in liquid or capsule form.
7. Don’t cheat
Wassup captain obvious? While there are no questions about why one should not cheat, people become often delusional and twist reality when it doesn’t fit their ideal anymore. I am going to be the bad guy here and tell it like it is. No, you don’t deserve your cheat! My rule is if you think you deserve a cheat meal, hold on for another 7 days. It’s your mind that is playing tricks on you.
Do you think you have done well? Compared to the last few months, maybe, but if you really want results, you have to go the extra mile. In my opinion, when you feel like you have done well and you feel like you don’t need that cheat, that’s when you should do it. That means you won the battle against the little stupid voice in your head saying you deserve a reward for good behavior. Just like a dog learning new tricks.
Once you get there, there are a few rules to apply. Eat your regular meal, and add what you crave. This is the most important rule to keep you on track and not overdo it. Also, cheat with loved ones. A nice meal with people you care for and have fun with will always go down better than sitting around a bunch of losers. You also want to add our digestive enzymes to Enzymatik Control. Traditionally used in herbal medicine to help: relieve digestive disturbances and dyspepsia; stimulate appetite and aid digestion, especially during those bigger and richer meals.
If you ate on average twice a day before, no chance it will work for you. Intermittent fasting is not an opportunity for you to eat once a day, it simply doesn't work like that. You have to eat the same calorie amount required but in a reduced and targeted window of opportunity. Instead of spreading your meals on 16 hours, you only have 8 hours (not limited to).
A lot of people say they are interested in fasting since they are already eating in a similar way, between 12 and 8 pm, but only one or two meals. Well if that’s what you were doing before, don’t expect different results just because there is a diet name attached to it. That is just insanity.
Finally, if your bank sees you spending $ 1,500 a day but you only deposit $ 300, the bank will eventually come and warn you, right? Substitute the dollar sign for calories, it's your body that will give you warning signs sooner or later.
10. Eat regularly
The times we eat have an effect on our circadian rhythm just as much. Our modern lifestyle has disrupted the human circadian system. Night work, exposure to prolonged hours of artificial light, and erratic nutrition are the usual suspects. Each of these habits has been linked to metabolic disorders but it is still difficult to find the main culprit.
It is therefore essential to develop simple and effective strategies to improve our habits. Have a specific schedule. You know exactly where you will be for the next 24 hours; at least you have some control over what's going to happen. Plan your day around your meals, not the other way around. In turn, this will often reset your circadian rhythm and might improve the quality of your sleep and your energy level throughout the day.