I don’t look for 7 foot bars to jump over; I look around for 1 foot bars that I can step over. -Warren Buffett-
The advice I’m about to give may surprise you. It’s not the regular motivational, rally the troops tone that you are used to hearing from fitness professionals, but it may help lead you to permanent fat loss success. Do I have your attention now?
Motivation doesn’t last, habits do
Yea I said it! Forget that motivational crap that gets you to over-commit every time you vow to make a total life transformation in the same amount of time it took you to watch the sponsored YouTube add. I have definitely attempted to earn 7-figures in my underwear at my computer for an afternoon or two, yet I still find myself back among the working world. Setting the bar low means succeeding by starting your change with only the habits that you have a high degree of confidence with, staying compliant, and adding more challenging habits as you go. You may not start off by losing a jaw dropping amount of weight but the shift in habits will fuel permanent fat loss as opposed to the fluctuations commonly seen in popular fad diet strategies.
Think like a baby and beat the odds
Back when you were an infant and had your first utterance of something that resembled language, your parents literally lost their shit with enthusiasm and happiness. They showered you with praise, kisses and love and made you perform your goo-goo ga-gas for anyone who cared to listen; not because what you said resembled a monologue from the valedictorian at Harvard, but because you were one step closer to doing something that was ridiculously difficult and they were damn proud of it.
Change of any kind is difficult for adults. We have previous memories of failure to contend with and in many cases, nobody to encourage our successes. In some cases you are breaking patterns that lie deep in your subconscious. So why not do it with baby steps? Start slowly, succeed often, and encourage yourself intensely along the way?
What you should be doing
Start by taking action on the things that you have an extremely high confidence that you can do 9 out of 10 times and praise the shit out of yourself every time you do it. It doesn’t matter how small. If you didn’t take a multivitamin every day before and you do it for a week straight, congratulate the hell out of yourself and keep on doing it.
Maybe it’s drinking lots of water and choosing not to drink caloric beverages. Do it! Pat yourself on the back until it leaves a bruise. Repeat the process until you begin to see results. You can also check out some of the Quiktrain positive action habits in the list below and start planning your attack.
As time passes, these small victories will not only make you feel good, they will increase what coaches like to call “self-efficacy” (belief in one’s self). With this new confidence, not only will you be ready to tackle more difficult challenges, but you will have mentally-trained yourself to keep them up.
Some of the Quiktrain habits for fat loss are:
- Eat protein with every meal
- Supplement with a multivitamin daily
- Drink your weight in ounces of water every day
- Drink zero calorie beverages only
- Consume starchy carbohydrates in the morning or following a workout
- Eat vegetables every time you eat
- Drink a protein-based recovery drink following your workout
- Eat at least 4 times per day
- Get to bed before 11 p.m.
- Resistance train 2-4 times per week
- Interval cardio train 2-4 times per week
Focus on important but manageable changes to generate and keep momentum
Getting back to the title, if you want to lose 20 lbs. of fat, I’m not saying to shoot for 10. You can set the bar low on your process goals without adjusting the end goal.
You may feel like you are moving slow, but you are actually moving more rapidly in the long term by avoiding complete meltdowns. Obviously the more of these rules you can implement successfully, the faster you will hit your goals.
Make sure you are constantly reviewing progress and pushing your limits. Setting expectations lower is never an excuse to not get results — it is a vehicle for achieving them.
The missing key to your fat loss success.
The number one reason that people succeed or fail in their fat loss isn’t the actual nutrition or training itself, it is social support.
The best thing you can do is surround yourself with people that will appreciate your accomplishments and encourage your goo-goo ga-gas. Get a coach, train with other like-minded people and learn to encourage others.
Can you do it? Of course you can, but whether or not you do will depend largely on the approach you take.
Check out the list of Quiktrain fat loss habits and start today with something you know you can do!
I’m not necessarily impatient. I’m not the guy cursing under his breath in the grocery line at the woman who can’t find her reading glasses to sign the Visa slip. I’m not that guy. However, I am the guy that likes to get the things I need to get done quickly so I can do more of the things I want to do. I recognize that with so many demands on the average person’s time such as work, family, and friends, fitness, especially getting rid of unwanted fat, goes to the backburner. So you live with it. You might not remember your 10 pound friend hanging around from day to day, but you certainly remember when it’s time to shop for new clothes, when you run into old friends, or in the middle of the day when your energy is low. I had a client whose wakeup call came when her 6-year-old caught her in her skivvies and asked, “Mommy, why is everything jiggly?” She wasn’t what you would have considered overweight at the time but given her “all cardio” approach to weight loss, muscle tone was nonexistent. Even worse was that by adopting an all cardio approach she was actually lowering her metabolism and increasing her chances of gaining the weight back plus more!
One of the top reasons motivated people fail at permanent fat loss is because they take a majority cardio approach and half-ass the weight training.
Prioritize your fat burning activities to elicit maximum results in the least amount of time. Strength coach and world renowned fat loss expert Alwyn Cosgrove talks about the hierarchy of fat loss. He lays out the activities you should be focusing on in order to achieve the best fat loss results for your time. You’ll notice that resistance training ranks at the top of the list and aerobic training falls toward the bottom of the list. For those allergic to change, you can stop reading now and continue on in mediocrity. If you want to lose fat fast, read it, know it, apply it!
Before I go on you must know one thing: Fat loss will not happen if you take in more calories than you burn. It just won’t. A diet that contains a balanced amount of protein, carbohydrates and fats is a must. You must burn more calories than you take in. Oh, and just because it’s healthy doesn’t mean that the calories don’t count against you. If you overeat 800 calories of veggies it elicits the same results as overeating 800 calories worth of cheese burger and waffle fries at your local greasy spoon. The excess calories will be stored as fat. Buying organic won’t save you from this fact, too.
Cosgrove breaks down hierarchy like this:
1) “If you have 3 hours – high-intensity resistance train only.” This type of training kills calories on three fronts: calories burned during exercise, calories burned during recovery (up to 31 hours) and calories burned by adding muscle. You can do it in three 60 minute sessions or 4 forty-five minutes sessions. Focus on full body circuits using compound exercises that combine multiple muscles within the same movement, for maximum muscle stimulation.
2) If you have 3-5 hours – high-intensity resistance training and high-intensity anaerobic interval training. This type of cardio training burns more calories than steady state cardio and it also maximizes post exercise calorie burn. An example of this would be interval sprints at close to maximum effort on land or on a bike for 30-60 seconds followed by a rest interval. Note: this is a difficult interval. Beginners should build up to this gradually under supervision of a certified personal trainer.
3) “5-6 hours – add aerobic interval training.” This burns a bit more than steady state aerobic interval training. An example of this would be moderate intensity and low intensity intervals (2:1, 1:1) on an elliptical or treadmill that are continuous for 25-45 minutes.
4) “7-8 hours – add steady state high intensity aerobic training.” For those cardio junkies, steady state has its place; it just falls lower in the pecking order. Prioritize this activity and you’ll be cheating yourself out of post exercise calorie burn and metabolism increase from increase in lean muscle. Under this umbrella would be any cardio activity done at a constant pace for 25 minutes or more.
5) “8+ steady state low intensity cardio activity.” These are just the little activities that come under the umbrella of moving more. It doesn’t make a huge impact on fat loss but it doesn’t hurt either.
There is no magic here. Do the harder stuff before the easy stuff and you will get to your fat loss goal faster and maintain results.
I am currently putting together a program called Quiktrain 3x that integrates the hierarchy of fat loss along with principals of good eating and lifestyle in an 8 week package. I’ll be posting the details on the blog in the next couple weeks.
In the meantime, stay healthy and strong,
I love this. I definitely understand that the girl on the right is gifted genetically and potentially digitally enhanced however I have seen this many times in real life. The body on the left is typical of working out to “lose weight” and the body on the right is indicative of someone who trains with weights. This comparison illustrates the point that “losing weight” will not necessarily make you look better.
Resistance training has the ability to sculpt the body so you not only lose weight but also look better naked! P.S. The girl on the right probably weighs a lot more too!
So go hard in the gym and don’t be afraid to lift weights that challenge your muscles and push you outside your comfort zone. This approach will make sure you metabolism revs hot enough to shred the fat and build the strong defined body you can be proud of.
This is a concept that came about right around the time that gym goers would wear neon headbands and full body lycra to aerobics class without regret. Along with those mistakes, we also thought that reducing fat from our diets would make us lose fat. This is absolutely not true. Incorporating good fats throughout the day such as the fats found in nuts, fish, avocado and olive oil will boost your bodies ability to burn fat and get you to your goal faster.
Quiktrain Top Fat Loss Habit: “Supplement with a multivitamin and fish oil daily”
The leading research has shown us that supplementing with fish oil has tremendous affects on fat loss by increasing insulin sensitivity in the body. Increasing insulin sensitivity is important because it makes our bodies better at using stored fat for energy. So don’t be afraid of fats and make sure you incorporate them into every meal!
Bonus Fat Loss Tip: Two-a -days (two workouts in one day) boosts insulin sensitivity and helps accelerate fat burning.
Life is a balancing act. We are working more and more hours for the things we want on top of having family, friends and social obligations. So when you finally decide that it’s time to lose unwanted belly fat there’s no time to waste.
No time to hit the gym? You can still easily tackle the first two rules of fat loss:
2) See number 1
Reducing your calorie intake is the most important factor to fat loss. If you think about it, working out is just another method of calorie reduction. So do that too. Most diets, as different as they may seem, are really just various methods of cutting back on calories so your body burns stored fat for fuel. Fortunately for you this doesn’t necessarily mean eating less.
Simple tip: Eat 5 servings of vegetables per day. (1 serving= your fist)
Vegetable carbohydrates have fiber and water which will help increase the feeling of fullness but while taking in significantly less calories when compared to starchy carbohydrates like breads cereals, pasta and potatoes. So long as you eat enough vegetables with your lean proteins and healthy fats you will get all the nutrients you need, stave off hunger and have tons of energy!
If you are a performance athlete or on an intense workout program (training over 4x per week) you may need heavier carbs to keep up with energy demands of your activity while still losing fat. In this case you can have starchy carbohydrates but save them for right after a workout when your body prioritizes replenishing stored fuel. Eating a modest amount of carbs in this window of time 0 – 30 minutes after your workout will help with recovery and ensure your next training session is as effective as the last!
Some studies show that up to 90% of people aren’t getting enough of one or more essential vitamins and minerals. This deficiency can lead to intense insatiable cravings. Veggies are packed with vitamins and minerals so as an added benefit, getting 5 servings of veggies per day will help you reduce cravings from not having what you need.
In my experience following the first two rules of fat loss can make a signifigant impact on your weight, bellyfat and energy levels so give it a try!
Check out some of these tire flips I did as part of a metabolic training workout. Talk about high intensity! Tire flips, usually reserved for strong man training, are an amazing full body activity that builds real functional strength that translates to athleticism. Stay tuned for more unique training moves that you can add to your routine!
Running the Sporting life 10k race this past Sunday was big for me for a couple reasons but the most important was that I did something I love (exercise) to help people in need (kids with cancer).
Believe me training was not the most enjoyable. The spring so far has been rainy and cold and the ankle that I broke a couple years back aches like your grandaddys trick knee if I run for any longer than ten minutes. But yet the task was made much easier knowing that I had your support.
Together we raised $655 for camp Oochigeas and helped send a child with cancer to camp so he/she can enjoy their youth the way you and I did. It was an amazing feeling crossing that finish line with 12,000 other people who could have been doing anything else but decided to help a bunch of kids that really need it.
For those that donated I sincerely thank you for your generosity. At the risk of sounding like a hippie, I believe that when we give gifts that matter the energy we create in the world reciprocates and makes the world better overall. I’m happy that we could be a part of that positivity that we all want to see in the world.
I managed to trick one other person to run with me so special thanks to Elizabeth who ran and came in at 1:06:00, a great finish.
Stay fit and have fun doing it,