It’s a staggering figure that outweighs any sports team or Wall Street statistic and it may even include you. The figure represents 300,000 people in Montana that are struggling with obesity. For a disease that is so easily overlooked, its health consequences can be life-threatening. Here’s another crazy statistic, 1 in 4 Montanans will develop Type II Diabetes or heart disease just from being overweight!
I feel like we need to address a few things. If you are struggling with some extra poundage, I’m going to be your Captain for the next 800 words through a crash course on fat loss. I’ll explain the Top 2 ingredients to successful, long-term fat loss and give you examples on how to get started.
FACT: Your Weight Is Not Entirely Your Fault!
Without sky diving off-topic, I want you to know that regardless of your weight, physical attributes or parking ticket history, I accept you. Too many times I see people slipping further into the food because they feel as if nobody cares about “the fat girl/guy”. Modern advertising techniques have influenced Americans beyond belief. Everywhere I go, I see some attractive guy/gal or catchy tune promoting the newest food, drink or candy. Last night I went and saw Mission Impossible 4 in theatre (a must-see action film) and counted 14 commercials about food before the film even started!
As a result of this, our subconscious has been programmedto believe that we are too busy to cook our own meals and that we should indulge in “fast-foods” which are always devoid of anything nutritious. Companies have been doing this for many years and the only way to break the cycle is to change our relationship with food.
#1 Ingredient to Long-Term Fat Loss: Nutrition
The Problem: You Aren’t Eating Enough
Most overweight people don’t really eat that much. We have to stop thinking that by eating less, the pounds are going to just fall off. This may work initially but it doesn’t take long for your body to realize what’s going on. When you drastically reduce calories, the body will fight to hold onto every pound for its survival.
The Solution: Eat More To Lose More
At its roots, fat loss is achieved by creating a calorie deficit. This deficit only works if you start eating more food. Sounds crazy right? Let me explain.
Let’s say Sally has been eating 1000 calories per day but is still overweight. To be successful, we need to create a calorie deficit everyday and if she’s only consuming a thousand per day any decrease will surely be dangerous. In this situation, the best way to promote healthy weight loss is to begin to slowly increase her calories each week until a deficit becomes more realistic. Total calories should never be below 1200 when trying to lose weight.
Start by adding 50-100 calories per week. Include more lean meats, whole grains and healthy fats to your diet and shoot for at least half to three-quarters of a gallon of water per day (the easiest fix for fat loss). You’ll notice that as your total calories increase, you’ll start dropping weight. This is mainly due to getting the correct balance of protein, fats and carbohydrates.
#2 Ingredient to Long-Term Fat Loss: Regular Exercise
The Problem: You Think You Get Enough.
A lot of people think their usual flight of stairs or dog walk counts as regular exercise. Here’s my suggestion; if you’re in your comfort zone, step out. That’s where the magic happens! Strength Training is by far the best form of regular exercise you can do to lose weight. It’s a win-win because it stimulates the cardiovascular and muscular system simultaneously, saving you lots of time. I also suggest shopping around for a gym membership. This creates accountability and puts you around other like-minded people who support your ambitions. Be sure the staff is friendly and the place is clean. I know just the place, but I’m also a bit biased ;)
Exercises like squats, shoulder presses, and push-ups do a much better job for weight loss than treadmills or ellipticals. This is because muscle requires energy everyday just to maintain (up to 50 calories per lb of muscle). Would it be safe to assume that exchanging a few pounds of fat for muscle could send your fat loss into overdrive? Think about it: If you gain 5 lbs of lean muscle that’s 250 calories per day, 1750 per week and 700 per month. You burn these calories while you shower, shave, sh… well you get the idea.
I’m not saying you should neglect your cardiovascular system. I love running countless miles in the woods but for some that isn’t an option so this approach is simply the best bang-for your-buck. Try this workout:
2-3 Circuits of each Exercise
15 Reps per Exercise
I know some of these exercises sound like a foreign language but they are also some of the best moves you can be doing as a beginner.
Here’s Another Suggestion:
--Visit my YouTube channel by clicking here
--Search each exercise video and learn the techniques.
Some videos are old and back then my video making skills weren’t that great so please don’t be too harsh! I’ve created a huge database for beginner’s and elite athletes and I’m giving you the same training tips I usually charge for, absolutely free.
Please take advantage of this free service.
Be sure to subscribe to the channel because I release new ones pretty frequently. This is only Part 1 of a series of Crash Courses I plan to discuss. Please continue to email me with your questions or input regarding these topics. I really enjoy all the witty and humorous messages I’ve been getting, keep them coming!
Be Strong in Your Battles
Be Kind to Your Brethren
Think with Your Soul!