Hey, how are you? It’s Willie B in your inbox!
Let me first wish you and your family a wonderful Independence Day on Thursday. Enjoy the time off safely and thank current and retired military soldiers that you see or know! I’ve got two to thank in my family.
Now about this email…
I’ve been talking with some clients recently and holding them accountable to doing better with their nutrition. They’re doing great and quickly making easy changes that are already leading them to better results.
Some of the things I am pointing out those clients are just good, old basic fat loss nutrition strategies that are being neglected by all the fad diets and short term weight loss fixes out there today.
Here are my 12 tried and true tips to help you drop 1-2 pounds per week starting today:
Eat 5-6 meals per day about 2-3 hours apart from each other.
More than any type or amount of exercise you can do, eating frequently throughout the day will boost your metabolism to help you burn fat 24/7. The more clean and lean you eat the more rocket fuel you are putting in so that you feel great and stay energized.
It’s a complete protein if it comes from an animal. Otherwise it’s not.
Animal source proteins (chicken, cottage cheese, pork, etc.) contain the right kinds of rebuilding amino acids we need to recover from workouts and repair cells and tissues broken down from other factors in our environment or activities. Trying to get the amount of protein you need for good health and fitness from plant based foods is very tough. Getting the right kinds of proteins gets you tighter, firmer, and stronger muscles.
Eat within 30 minutes of finishing your workout.
I covered this with some pretty good length a while back. If you need me to go over this again then just ask. It is so vital to replenish your nutrients after your workout to get your body on balance and continue to burn fat.
Create a Rolodex of meals that you will always eat.
Variety is important, but consistency is perhaps more important when dropping body fat. Write out a small list of simple to make meals (3-7) that you will always eat and have those foods available. This way you keep yourself on track and like what you are eating. When you have more time you can do something different for more variety.
Cook enough for dinner and lunch the next day.
Leftovers are king! Back in the day I used to cook a pound of ground meat on my George Foreman grill for dinner just about every night. I would eat half for dinner and the other half the next day with whatever fruit, starch, or veggie I wanted along with it.
On that note…Always cook in bulk or cook for the week.
I usually cook my meats on Sundays and/or Thursdays for the next few days. When it’s time to eat a meal I just heat up a chicken breast and whatever else I’m going to have with it to make things so simple on myself. I would recommend you cook for at least 4-8 meals worth or just plug in a bulk cooking day each week as a ritual to set you up for the week.
“Failing to plan is planning to fail.” – John Wooden
This is one of my favorite quotes of all time. If you don’t know what you are going to do for your next meal or the next day then you’re just setting yourself up for failure. It is so easy to plan on paper or having it very well planned in your head so that you give 100% to each day of eating.
Purge your kitchen.
Get all the bad stuff out of the house. Don’t make excuses as to why it’s there. Replace those snack packs and cookies (for you or others) with fruits, veggies, nuts, protein powder, etc. In many cases a person’s body is a reflection of their kitchen.
Cheat on your nutrition plan, but EARN IT!
If you didn’t have a great week with your nutrition, then skip your cheat day and start a new six day stretch of eating well. If your, “cheat meals,” are scattered throughout the week, then get them all on the same day each week and show yourself you can be disciplined to get better results. Besides that, make sure your workouts outside of your sessions with me are calorie incinerating so that you create a huge deficit to earn some down time from eating healthy.
Don’t obsess over portion sizes.
You know you’re eating naturally low calorie, metabolism boosting foods, so eating a lot is encouraged. Try to eat at least the size of your hand or clinched fist with each protein and carbohydrate. If you feel hungrier then eat more.
Drink a tall glass of water with each meal.
Consuming enough water throughout the day will help keep you full, energized, and burning fat. Such a simple thing to do and you may find out that you don’t need to eat as much with each meal which helps lower calories naturally.
Eat a ton of veggies.
Yet another simple tip to deploy into your fat loss nutrition plan. Enough said.
There you have it. Very easy stuff to get better results, have more energy, see more muscle tone, increase strength, and feel better in your clothes along with so many more health and fitness benefits.