Hey AFF (Awesome Fitness Family),
Belly fat has been in the news lately, for good and bad things.
Let’s start with the bad news. Health care costs are rising at an alarming rate and shedding excess body fat, particularly in the tummy region, is better for your long term health.
That part about rising costs is something I know all too well as I pay for my own health insurance, which I’ve done since being out of college and self-employed for 11 years.
In fact, when I first started my personal training career the insurance company I choose sent a letter telling me they were going to have to charge me an extra $11 per month because I was, “over build.”
That was their PC way of telling me I was fat by their archaic standard, BMI.
At the time I was 225 pounds, 12% body fat, and A PERSONAL TRAINER!
Did they not see all of that on my application?
Back to the post…
And finally, the good news. I recently saw a piece on Beverly Hills 90210 star Ian Ziering (don’t pretend like you didn’t want 90210) and how he dropped 30 pounds in 3 months to accept an invite to Chippendales in Las Vegas.
Any ways, the dude was absolutely ripped and part of how he was so successful had to do with having a plan outlined and then executing it.
So, I wanted to pass along some tips to help you amp up your fat loss motivation.
Here they are…
Success Tip #1: Weekly Weigh-ins
Don’t be afraid of the scale. It doesn’t tell the entire story of your fat loss success (or failure), but it still can be used as just one piece of measure to see how your progress has been over the last week.
Weigh-in the same time, same day, and same way (light clothes or birthday suit) each week. Also keep a journal of your weigh-ins, daily food and drink intake, and your moods.
This will allow you the opportunity to see where you may have holes in your nutrition plan that may be causing the scale to slowly go up, instead of down.
Success Tip #2: Opt for More Fruit in Your Meals
Fruit could be one of the best snacks for giving you the quick burst of energy you need to make it through the day.
Fruit, which is full of water, vitamins, minerals, complex carbs, and fiber, should be a staple in anyone’s body transformation plan.
The water found in fruit may prevent dehydration and may even fill your stomach up, which could lead to less food cravings after a meal.
Plus, the skin of many fruits contains ample amounts of fiber, which has been shown to boost meal satisfaction and slow digestion, resulting in a slow release of sugar into your blood.
Combine your fruit selections with some kind of protein source (yogurt, cottage cheese, etc.) and you will have a well-balanced snack, a slow release of sugar into your blood, and the full feeling that could last until your next meal.
Success Tip #3: Include Healthy Fats 1-3 Times Per Day
While you should be getting a good dose of healthy fats in your proteins and carbs throughout the day, that doesn’t mean you get all that you need.
Be sure to pop back a few small palm sized portions of nuts, seeds, or oils as a part of a complete meal.
Healthy fats are chalked full of extra nutrients that other foods may not help you get as much as you need for optimal performance.
Slivered almonds on a salad or natural peanut butter in a smoothie are just a couple of ways to accomplish this tip easily.
Success Tip #4: Start Your Plan Now
There is no perfect time to start, restart, or making your program better at losing fat. Start now!
Set a goal to get one more workout than usual in this week and then follow that up next week until you are working out 6-7 days per week.
Set a goal to eat at least 3 better meals this week than you did last week, and then try for 3 more meals next week.
Keep going until you are eating at least 6 days worth of metabolism boosting meals to help drop those pesky pounds. Take a cheat day because you earned it and then start again.
See how easy that was to set a couple of goals and not have to completely re-arrange your life just to lose fat.
Success Tip #5: Determine YOUR “Red Line”
In order to successfully lose body fat AND keep it off, you need to draw the line when it comes to your weight.
This line should be about 2 pounds above your current body weight. This line represents a weight that you will NOT allow yourself to get to or go above or you are in big trouble!
That would mean that you are going to other way and not getting closer to your goal, or staying at your goal weight if you are already there.
As you drop pounds and get closer to your ultimate goal weight (and body fat %) you should drop that red line too.
That way you don’t have more than about a 2 pound cushion to gain some weight back if you go on a trip or have a crazy cheat weekend (you know what I’m talking about).
If you have say an 8 pound cushion and then you gain a 3 or 4 pounds back then you won’t feel bad because you didn’t cross your red line.
BUT, if you know that you don’t have much room for error then you will hold yourself accountable, eat healthier, and be motivated to exercise more.
On the flip side, you could also establish a green line that is 1-2 pounds less than what you currently weigh. Your realistic goal should be to get to that green line or past it within 1-2 weeks at most.
It’s all about staying in the game mentally and this one helps a lot!
There you have it. Five HOT tips to use today to get things rolling or get them rolling faster so that you get to your goals quicker.