So I'm not going to lie, I have been hesitant to write this article for a number of reasons, but I have decided to do it anyway. It isn't that I don't want to help others out there learn some valuable tips and tricks that can help them immensely, it is that even after shedding this weight I still don't feel worthy or qualified to be giving advice. I'm still not in fitness model shape and I don't have a bulging 6 pack, however I came to the realization that what I do have is real world knowledge and have seen great success through my own trial and error. I'm writing this so that maybe I can make it a bit easier for someone else to do what I have done and get healthier and leaner.
The main purpose of this post is to tell you what not to do and what actually works. I see so many people these days following advice from people who have no idea what they are talking about. For instance, if your a 40 year old overweight woman, how is taking diet advice from a 20 year with a 6 pack really gonna help you? Chances are this person has never had to diet and has superior genetics, not to mention a much faster metabolism. I am simply trying to teach a few real world points that are timeless and will work no matter who you are. I will not quote studies or scientific research, I'm just going to tell you what really works.
I've broken them down into 10 useful tips below:
1. All the cardio in the world won't help you if you can't control your diet!
Weight loss is, like it or not, 90% diet. Exercise helps speed things up, relieve stress and build muscle, but good exercise with a bad diet produces meager results. It all starts in the kitchen, so commit whole-heartedly in this area.
2. Cut out starches and sugars!
Starches and sugars are the cause of the obesity epidemic in America. For an overwhelming amount of evidence to back this up, be sure to read
Good Calories Bad Calories by Gary Taubes, a great informative guide to why this is. In short they spike insulin levels which increases fat storage, not to mention many other health issues that a diet rich in starches and sugars can lead too.
3. Good fat is your ally
Fat has gotten such a bad rep and while saturated fat is deserving of this, all fats are not created equally. Fat is a far superior energy source than carbohydrates. Foods such as Avocado, Salmon, Almonds, Peanuts and peanut butter all possess good fats that will not only provide superior energy, but help actually lower cholesterol. A diet rich in these "good" fats and low in starchy carbohydrates is key to a successful weight loss regimen.
4. Get your carbs from Fibrous green veggies
Instead of that White flour tortilla or that pita bread that you think is great for you, switch your carbohydrates to low GI carbs. Good sources include Broccoli, Spinach, Romaine lettuce, Cucumber, Asparagus and Bell peppers. These should be included at least three times a day with your meals.
5. Protein is the building block of lean muscle
You absolutely must eat large amounts of protein on any weight loss program. It is the essiential building block of muscle and is needed to maintain lean mass, which also helps burn fat. I stick to 1.5 g per pound of body weight each day even while on a fat reduction diet. An excess in protein will not hurt you, trust me.
6. Weight training is where exercise needs to start
So many people rely on cardiovascular exercise to drop weight when weight training is a far superior method. Weight training develops changes in your body that get your metabolism burning and set the wheels in motion for fat loss. Furthermore, if you have never undergone a strenuous weight training regimen, the results you can see in a short period of time can be absolutely remarkable. Weight training 4 days a week is essential, bottom line.
7. Control your calories in the evenings
Many people already know this, but in the evenings out metabolism slows and an excess in calories can lead to weight gain. I always try not to eat any meals after 8 pm and the only thing I will take in is a protein shake mixed in water. Garbage calories at night time will ruin your progress.
8. A quality protein powder is vital
While not 100% needed as you can get the protein from food, a good whey protein will make your life a whole lot easier on weight loss diet. I take it 3 times daily once in the morning with 2 scoops peanut butter, the same for a snack around 3pm and at night by itself.
Optimum nutrition makes a good one, very low in sugar and fat.
9. You must eat smaller more frequent meals throughout the day.
I eat 5-6 meals a day while dieting and ranging from 300-500 calories per meal. As many of you know this keeps the metabolism burning all day and reduces fat storage from over consumption. Preparing the night before is a must. I like to cook up a ton of food for the week ahead Sunday night to help hedge against the unpredictability of my schedule.
10. Control Alcohol consumption
I know, I hate to ruin the party and I love myself a drink, but these are empty calories that are converted to sugar and stored as fat. Once a week, twice at most is the limit. This doesn't mean binge drink twice a week either, one to two drinks will suffice.
Hope this very basic guide helps! I'll be posting more information on how to put a diet like this together. Subscribe to my blog for updates and feel free to comment or message me with questions. These are very simple ideas that can make a huge difference on your weight loss regimen.
Posted via email from Rick A Griffith's posterous
