The next 48 hours are crucial on continuing my FAT LOSS run.
Typically, I save my cheats days for the weekend, but let’s talk honestly.
SuperBowl night, more than likely, I’ll see a great deal of savory temptations. Experience tells me there probably be a few pizzas, chips with dip, only carbonated drinks, and piles of other poor choices to eat from.
Wise counsel suggests this is the exact time of year when forward momentum stops.
How will I make this work for me?
Keep portion sizes under control.
I’ll go to my buddies with full realization of the goals I set for myself. Using discipline, I understand food doesn’t control me. On the contrary, I decide what and how much of what I eat.
That’s where I’ll direct all my focus.
And maybe, it’ll benefit to bring a bag of carrots, just in case.
At the beginning of this year, I set out a goal to take my health and workouts up as notch.
I didn’t make any resolutions, I merely figured to get the body I desire it would take an ALL OUT attitude in everything I did.
Know Your Status
I would have to say this method holds me accountable and proud to look in the mirror, and quite frankly, that wasn’t the norm.
Even as a career athlete, I had my imperfections, not saying I’m perfect now either; however, I lived in a big body solely due to my active enrollment in playing football.
So it was quite obvious, I would shed the weight once I retired.
How did I take on the challenge?
By setting goals.
Some people may read this and presume since I was active for so many years, I merely adjusted workouts and eating habits.
That’s far from what happened.
May be hard to believe, but I didn’t workout for approximately five months – that I can recall – may have been longer.
Needless to say, I was apprehensive to tackle my weight and health. That’s until I set my goals.
Clearly defining your goals is a big key to your success. We often say something like “lose weight” or maybe even “lose 20 pounds” but what’s missing is when that will happen. Leaving the door open on the goal makes it easy to then say, “I’ll start tomorrow.” Set a completion date for your goal and check off milestones as you complete them.
Chad Williams certified personal trainer that started an online coaching business to help clients get in shape and stay motivated.
If you don’t have the slightest idea, a great start would be asking yourself, what are your personal “health” goals?
That’s exactly where I and anyone else who’s looking for change in their health need to start.
Know Your Goal
Let’s look at the most common “health” goals I come across:
prevention of disease
better quality of life
advancing athletic performance
getting rid of all your BELLY FAT just to look good in your “birthday suit”.
So what will it take in order to fulfill any of the above?
Laser focus on the things which take precedence.
What to Eat
- Consciously eat nutrient-filled food
- To improve gut absorption which leads to gut health
- To improve your body’s composition and lessen the chances of disease
- Sufficient amounts of quality food to deliver your body its macro and micro nutrient requirements
Steps to take => BEFORE YOU EAT – THINK OF THIS?
What NOT to Eat
- Cut back on the body’s main fuel form – CARBS!
- What are carbs?
- Everything that TASTES good, but AREN’T the best choices for you.
- Don’t drink your calories – instead water, water, water.
- AVOID foods that harm you
- Likewise, NOT eating enough meals harm your objective.
When you skip meals or don’t eat enough meals the end result is an impedment in your metabolic goal.
Mind your business of SPEEDING your metabolism to BURN FAT, effectively. And that’s how you go from unhealthy to healthy, or from ok health to super health.
Let me guess.
The alarm didn’t go off?
Kids, acting up and didn’t want to get dress?
You got a flat on your way to work?
I’m not a big breakfast eater?
Excuses. Excuses. Excuses.
We, on the whole, can come up with the easiest and sometimes craziest excuses to forgo a nutritious breakfast.
If our jobs depended for us to eat healthy for bonuses, raises, and promotions, how many of you would reconsider your meal selections?
Ask yourself that question. Then, think about it. Hmmmm…
However, what if I said at times when you believed you were making the right choice, in actuality, you were bamboozled!
Can you imagine that? (Hopefully, you sense my sarcasm.)
A product glorified as a healthy choice, yet, once dissected unravels a whole different story.
Calories in Low Fat Blueberry Muffin
Now granted, we all have been guilty of walking into one of our favorite morning places (you know the kind that serves premium coffee and an eye-popping selection of pasteries) and thought, “Let me grab something quick to put in my stomach – it’s better than nothing!”
Well – is it better than nothing?
The nutrition facts about show and tell me different.
Still can’t figure it out?
Let me help you.
Most fat in muffins comes from plant oils, which are rich sources of “good” fats–the unsaturated fats that are healthy for the heart. When the fat’s cut back, what’s left? White flour and sugar-refined carbohydrates that the body breaks down in a flash, leading to a rapid rise in blood sugar and insulin, followed by a rapid drop, and an all-too-quick return of the hunger pangs that led you to eat that muffin in the first place. It’s a perfect recipe for weight gain, masquerading as a “better-for-you” choice
Nutrition Source Harvard School of Public Health
And if that doesn’t get your attention how about the fact since low-fat choices, typically, aren’t as flavorful as their full-fat counterparts, makers are quite heavy on the salt.Check it out for yourself.
What are your options?
In, BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST, I share with you three QUICK ways to get not only something to fill your tummy, more so, powerfully packed NUTRITIOUS selections that’ll last you until way after you hit the pavement running.
Since, you’re at this point you might as well check it. There’s nothing to lose and everything to gain (except weight).
Here’s your answer: BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST
Contemplating on throwing in the white towel?
Do you feel overwhelmed with the vast armies of diet and exercise regimens?
Take a deep breath – then exhale.
Envision about where YOU would like to be, physically.
Think about how great YOU will feel when are there.
Is it worth fighting for?
I would like to believe YOUR overall health and fitness is worth fighting for.
Since 2010, the Burj Khalifa in Dubai, claimed the tallest building in the world title.
It stands at an amazing 2,723 ft from the ground to the top of its antenna, and took construction approximately six years to complete.
Could you imagine, what would have happened if the chief architect assigned thought to himself this project is impossible?
We all know since this building does exist he didn’t say nor even think it.
And I bet the lint in my pocket I know his secret.
He set small goals.
By setting small goals, you can track you’re immediate progress. The benefits, will help you push toward YOUR larger goals.
Realize that with any goal, struggle presents its dastardly face; though an uncomfortable moment and unexpected fear, spearhead them dead on and take small steps to triumph.
Share your goals with a trustworthy friend, family member, or coworker who has YOUR best interest. You need the strength of others, however, do NOT ask the help of someone in your position.
Seek counseling from individuals that deliver wise, positive seeds.
YOU are a tree of good fruit producing abundantly and bountifully.
“What do I want?”
“What do I need?”
“What do I have?”
In a perfect world, checking yourself, before eating would benefit you and aid in accomplishing your goals.
BUT, there is a loophole when approaching eating this way.
Through the hustle and bustle of extracurricular activities, parent-teacher conferences and homework, making sure we are getting proper nutrition can be difficult.
Preparation Meets Opportunity
The trick is to make sure that you change the way you shop, which, can make choosing a healthy meal or snack
No Longer A Factor
This theory would minimize the struggle even if you have a family, and cant shop just for yourself.
Making healthy choices by setting healthy boundaries.
You know, when I began writing these posts I had no clue where I was going to go with this. I had no idea what material I would focus on. I only had one intention.
My intent for these posts, like many others, is to optimize your intelligence on nutritional information that can help you choose a healthy, nutritionally adequate diet – better yet lifestyle.
I’m fully aware, the majority, will not take heed of my posts or comments; however, that’s perfectly okay.
The bigger picture is this, according to Dietary Guidelines for Americans, 2010 in recent years nearly 15 percent of American households have been unable to acquire adequate food to meet their needs.
Likewise, many other Americans consume less than favorable consumption of certain nutrients, despite, having adequate resources for a healthy diet.
One Of A Kind
Most people trying to live a healthier lifestyle, possess the tools needed, however, they just don’t know WHERE to begin. They stay in a status of “paralysis” and usually don’t take ANY action at all.
Nevertheless, the recommendations should be met easily through REAL, delicious and wholesome foods in order to boost metabolism, feel energized, and lose tons of fat at the same time.
Dietary Guidelines recommendations:
• maintain calorie balance over time to achieve and sustain a healthy weight.
• Focus on consuming nutrient-dense foods and beverages.
Despite this fact, many of you are faced with the endless list of hopeless diets.
Diets, assume that anyone can follow their restrictions, which is far from the truth.
You are unique.
Your body is unique.
You are one of a kind!
You want to lose weight? You want a healthier lifestyle? You want more energy? Take it from me there’s something you can do about it.
You don’t have to live your entire life feeling lethargic, mentally fogged, and confused.
From personal experience, it feels GREAT to invest in my own health and well being.
Now it’s YOUR turn.
It’ll literally be the single best thing you will ever do – for YOU!
LIFTING POWER FROM WITHIN
Dictionary.com defines it as angry fury; violent anger.
Dictionary.com defines as profoundly tender, passionate affection.
As a seasoned athlete and experienced weightlifter, I overheard one of the greatest conversations at the smoothie bar last night that really intrigued me.
By The Power of…
When it comes to working out, and you’re on that last set – the set that epitomizes your intensity, respect, and inner strength for this sport – where does an individual draw that power from?
Is it RAGE, or is it — LOVE?
I, listened in carefully to a man with over 30 years training experience, who shared that his toughest sets (the ones when others in the gym stop and watch him) are only capable because of LOVE.
He shared how, one night prior to this convo, he had to channel in his “source”, while working out with a group of guys.
Big “G”, as we call him, told us as he and the others finished up their barbell incline bench routine with 405 lbs, the majority of guys repped it out for a mere 3 times. Big “G”, on the other hand, gets under the bar, after a quick meditation break, and reps out a clean 10.
Mind you he’s all-natural and 47 years old.
Should age matter? That’s another conversation.
However, Big “G” tickled me, as he sat back on the bar stool, eyelids getting heavy, wearing a weary grin, and uttered, “Not bad for an old guy“.
So, I ask again, where do YOU draw that power from?
Have you every asked yourself, what is the right diet?
According to Every Diet there are over 300+ diets!
That’s not a misprint OVER 300 to choose from.
No wonder there’s an uncertainty concerning proper nutrtion.
Plain Facts on Weight Loss Resolutions
Street Articles, report over 95% of those who make this promise will fail to realize their resolution. In fact more than a third will have given up within the first month.
You may ask yourself why is that?
A good buddy of mine, Butch Nieves, laid out the four factors why most people fail at their new year weight loss resolution.
1. Un-realistic goals. So you’re already setting yourself up for failure.
2. Unprepared. Sure you have a general idea that you want to lose weight. But you most likely do not have a game plan.
3. Unclear goals.
4. Lack of support. Things WILL GET TOUGH and your support system is what will see you though to your goal.
And you don’t need any pills or shakes to drop the excess fat off your body and keep it off for good.
No, I’m not a dietian nor a nutritionists, however, experts all agree the “secret” you need to know in order to successfully lose weight and keep it off is wholesome, natural food…and that’s it!
REAL, delicious and wholesome foods in order to boost metabolism, feel energized, and lose tons of fat at the same time.
Simply put – more fruits and vegetables.
You may be disappointed to read it takes only changing your diet of adding fruits and vegetables, but, that’s the bottom line to creating a fat burning facility.
in as little as 2 to 3 weeks!
It’s not a farfetched idea, since I already proved it to myself. So, I’m a believer and you must believe you can too. I’ll tell you what I did.
Using a simple 3-step strategy to jump start my metabolism, I, got the results I wanted.
It went like this:
•No white foods – white bread, pasta, sugar, white rice, and most milk products.
Purpose: because the nutrition has been depleted from these so by cutting them out and adding other great options you’ll body will rev its engine.
•Only drink water – throughout the day, kick back on sodas, juices, and ANY other drinks
Purpose: Don’t worry I’m not saying if you’re a coffee drinker you can’t have a serving or two a day. However, ensure your other beverages are only some high qualtiy H20 (in my best Bobby Boucher voice)
•Don’t eat ANY wheat products – including whole wheat. Well, research has suggested people tend to struggle more with bodyweight, plus, blood sugar, cravings.
Now hear me out, you WON’T have to eat this way forever. However, it’s a great beginning in jump starting your metabolism and get the results you want.