I would like to dedicate this article to my friend who is one year sober. Now what does that have to do with fat burning? That’s simple; Seth has made a choice to make a lifestyle change. No pills, no drugs, just guts and determination have fueled his choice not to drink alcohol. It’s tough, but he is an inspiration to us all by his daily decision to make a significant change in his life.
Every day I write or tell someone not to just take a pill to make up for a bad lifestyle or diet decision. You can’t out train bad nutrition. People often think they can make fitness conform to them, but you have to learn that fitness is a lifestyle that must be lived.
The first thing you have to do to lose weight is count calories. It’s the “golden rule” and it will not change. Anything you eat or drink means you have to burn it off to lose weight. Don’t kill yourself doing exercise to lose fat. Chances are you can’t run far enough or train hard enough to eat whatever you want. Even alcohol has calories and it’s just easier to shut your mouth and not eat crap.
Start spreading out your meals. Stick with one palm size of protein and the other palm of carbs. Try to eat 5-6 times a day. Eat quick meals and don’t worry if you get caught out at a fast food chain. Most offer salad and chicken, which literally works out to two separate meals. This all speeds up your metabolism and burns more fats, every second of every day. (Note: for more information on protein products that make it easy and tasty to consume all your meals, please take a look at our protein products page => Protein products)
Eat less heavy carbs, like breads, white potatoes and rice. It doesn’t take many vegetables to fill your palm. “That won’t fill me up!” Well great! Come back and eat again in a couple of hours. Most restaurant meals can be broken up into three meals.
Plan ahead, so you aren’t starving and you have good meal choices and that often starts the night before. Carry a lunch pail with you and make it simple and quick to eat. Committing to the simple lunch pack is the commitment to eating the right foods before you get in too much trouble.
Get serious about walking, elliptical or running. There is no source of cardio better than running short sprints in groups, but don’t feel like you have to run to get in better shape. Start off slow just about 5 minutes a day and build it up adding 5 minutes every three days. Once you get to 30 minutes, start making it more intense, rather than doing it longer.
Wear more clothes to make you sweat! I tell people this all the time and they look at me cross-eyed and wonder if I’m serious. Heck yes, I’m serious! Get some clothes on. Two things are necessary to burn fat; heat and oxygen. No pill can do that for you. So start off doing your workouts in really warm clothing. Then peel off the extra clothes as you sweat. No college wrestler trains in a tank top and shorts and that’s why they are lean.
Drink more water and less pop and alcohol. It is always tough after winter to stop the pop and drink water, but it helps clean your system and makes it easier to filter out the waste products from burning fat. Try and drink a solid gallon of water every day as a minimum. Sure that’s a lot and again it is a lifestyle change if you really want to see a difference. Adding some lemon to your water will drop the pH to the kidneys and force you to drop water. Alcohol stops protein metabolism and that is not good if you want to lose weight.
Go to bed! Get your rest to help you recover, so you aren’t so tired that you don’t feel like exercising. Being tired literally makes you likely to make poor choices with eating bad foods that are sweet or high in fats. Chemicals are released and cortisol increases when you don’t sleep properly.
Increase your protein intake to 1 gram per pound of lean mass. Calculating that is tough so ask a physician or trainer who knows what they are doing to help. Not enough protein causes you to burn muscle and that will bloat you, but too much protein will puff you up if you don’t drink enough water. (Note: for more information on protein products that make it easy and tasty to consume this much protein, please take a look at our protein products page => Protein products)
Learn to squeeze your muscles while you train. That includes sucking your stomach in while you train your abs. To make any exercise more intense, learn to “flex” your muscles while you perform any exercise. Squeeze in both directions to recruit and stimulate more muscle fibers. You have to slow down the movement to get the coordination and feel the tension. This is the single most important thing you can do to lose more fat and get toned quicker.
Editors Note: For full training routines check out Lee Labrada’s weekly workouts here => https://www.labrada.com/forum/muscle-building-workouts/
And for sample diet plans go here => https://www.labrada.com/yourgoals.
Yours in Health!
Columbus Chiropractic Center Director
About the Author
Dr. David Ryan has an extensive background in both coaching and playing professional sports, and has been the team physician for several highly ranked teams. Dr. Ryan now serves as the current Co-Chairman of the Arnold Sports Festival (www.arnoldclassic.com) and is a former Medical Director of this internationally acclaimed event.
Dr. Ryans numerous articles have been published in International Medical Journals, Muscle & Fitness Magazine as well as on the popular BodyBuilding.com website. Visit Dr. Ryans home page on here: www.drdavidryan.com and his YouTube page here.