“Uncle Steve, I really want to drop 30 pounds, and I need it to happen in the next two months. What do I have to do?”
“Uncle Steve, since I’ve gone through menopause I can’t seem to drop these last 20 pounds! Why can’t I do it?”
“Uncle Steve, I hate following a diet, and I definitely don’t like it when I’m told what I can and cannot eat. So how do I lose this weight?”
I hear it and see it often from folks who desperately want to drop some level of body fat, but are either confused or simply lied to about what it takes to drop the fat and get the health, fitness and lean physique shape they want and deserve.
Quite simply, most folks just complicate things.
They make it harder than it has to be.
I know, that’s just so…simple.
And that frustrates a lot of folks.
Not long ago I heard Tony Robbins, the famed self-help and motivational speaker, state this about complexity. “Most people, in order to feel significant, make things really complex so they feel like they’re really unique and special, but…complexity is the enemy of execution. The more complex you make it, the more likely you are NOT going to follow through.”
Oohh…that kind of stings…doesn’t it?
I mean, is this something that applies to you? Please take a moment and answer it honestly…
My guess is, if you’re looking to drop some level of body fat, but haven’t been successful in doing so, on some level you’re probably complicating it.
But don’t take my word for it. Here’s another really famous guy with his perspective on the issue: “There seems to be some perverse human characteristic that likes to make easy things difficult.” – Warren Buffett
Look, I’m not pointing fingers or even placing blame. I’m just here to make sure you get what you want and one of the ways is to point out what may be going on with you and why you’re not succeeding.
So with that said, here are the 4 things you must do (at a minimum) to achieve some, or even a dramatic level, of fat loss from all of your efforts.
#1 – You must invest in yourself with respect to nutrition.
Unless you’re willing to make the connection between fat loss success and what you choose to shove down your throat, you’ll NEVER see the level of achievement you both want and deserve.
I don’t know how to state it any more plainly: fat loss occurs from what you choose to eat…or more specifically…choose NOT to eat.
You see, as crazy as it sounds, the secret to losing body fat is NOT in how hard you work out, what type of training program you follow or how much or little cardio you do.
The secret (as much as there is a secret) to dropping body fat lies squarely in what you choose to eat and drink.
Sorry to burst your bubble.
The age old axiom, “You cannot out train a crappy diet” is really true.
I know…I’ve tried.
“So what then do I have to eat to get rid of this _____?” (fill in the blank with the appropriate body parts or areas you wish to see change)
If I tell you, will you really do it?
I mean seriously…I’ve told this story to virtually hundreds of people, but seemingly few really get it, much less apply it…
Look…I’m an open book.
If you ask me a question, you get a direct and honest answer.
So here’s my simple answer to this one: If your goal is fat loss, imagine you lived 300 years ago, and there were no grocery stores around, no “convenience” stores and no restaurants to go to, what would you eat?
And furthermore, when you go to the grocery store this week, if what you are considering buying was not available 300 years ago, why are you buying it?
Now, does this mean you can never have a piece of Aunt Jennie’s cheese cake, or a Shipley doughnut ever again?
Of course not.
But, if your goal is fat loss, you’ve got to plan for those things. They simply cannot be a portion of your regular, daily regimen.
So then, in order to succeed I want you to eat protein (meat, fish, fowl or eggs), vegetables and fruits, healthy fats and drink pure water (optimally with added minerals for support and health) 90% of the time.
P.S. If you do not know what these things are, please email me and I’ll be more than happy to lay it out for you in GREAT detail: Steve@firestormfitcamps.com
And if you’re not sure what 90% compliance looks like, factor it like this: if you eat 5 meals per day, 7 days per week that equals 35 meals. 90% compliance means you get to CHEAT on 3 to 4 meals per week!
And cheating isn’t necessarily a bad thing.
So plan for it.
Plan to have a cheat meal on specific days and times. Then enjoy your cheat meals, in normal portion sizes, and as soon as it’s over, then get back on track at the next feeding.
Now, invariably after hearing or reading this someone is thinking, “Well Uncle Steve, what about eating _____?” (and it’s ALWAYS bread they’re wondering about. My guess is that this is where Wonder Bread came from…)
Look…you’re an adult. You can do whatever you want. If you’re serious about fat loss, you’ll follow these simple guidelines.
#2 – Pick up heavy stuff…
Thank you, I’m here all week…
You’re still here? O.K., let’s get serious then.
So, if what you eat makes you drop or gain body fat, what does working out (or rather what SHOULD working out) do for you?
The answer is simple: make you gain muscle.
Muscle is the key to metabolism elevation.
Metabolism elevation is the key to fat burning.
Fat burning is the key to a lean, sleek, svelte, more muscular and athletic physique.
And who doesn’t want that?
You want to look good in or out of clothes?
Stop doing so much “cardio” and start to pick up, move with and throw around heavy stuff.
If you don’t know how to do that, find a qualified fitness professional to assist you.
Neglecting this portion of the equation means the potential detriment or benefit for several things:
- You die early. Weak things do not tend to do well in the world.
- You injure easily. That “freak” injury you incurred (more than likely) wouldn’t have been such a big deal if you’d been stronger and more in shape. In fact, it might not have occurred at all.
- You’re less likely to fall and hurt yourself. From a statistical standpoint, if we’re the same age (I’m almost 55) and I fall and significantly hurt myself and you get cancer…5 years from now you’ll be the one who is still living.
- Increased confidence. Being strong and healthy just feels good, and that feeling transfers to every facet of life.
- Move more fluidly. Fluidity of movement means better self-control over various types of terrain, which means again that you feel more confident in doing things that bring joy to life.
- Strength and stamina go hand-in-hand. Get some…
- Better brain function and cognition. Yea, you think better and more clearly.
- Better outlook on life.
- You look healthy, feel healthy and fit and act accordingly.
- You inspire others to follow in your footsteps.
So pick up, move with and throw around heavy stuff.
#3 – Balance your hormone levels.
“Uncle Steve, what in the heck are you talking about. This just sounds like crazy talk!”
I can assure you that, at this present moment, I am lucid, cognizant of my surroundings and quite on task.
So then, what do I mean by balancing your hormone levels?
Quite simply this: eat good food, reduce your stress levels and replace the missing essential components your body needs for optimal performance.
Let’s briefly go over each point:
1 – Eat good food. I covered this earlier, but it bears repeating: eat things like God made them. If they’ve been altered from their original sources (other than slicing or sectioning, as in a steak or chicken breast for example) do not eat them.
Good food has quality nutrients for quality health. Period.
2 – Reduce your stress levels. This one is a biggie for me. Please allow me a moment to quote Charles Stanley:
“The longer I live, the more I realize the impact of attitude on life.
Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company… a church… a home.
The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past… we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude… I am convinced that life is 10% what happens to me and 90% how I react to it.
And so it is with you… we are in charge of our attitudes.”
Deal with your perception of those things around you in a more positive manner; understand that stress is something we decide upon because it is manufactured in the factory of our own mind and manage your internal dialogue.
Constantly telling yourself or others, “I am so stressed!” will have nothing positive to contribute to your life or the outcome you’re striving toward.
Stress is a choice.
I understand that extenuating circumstances like the death of a loved one, a traumatic event or some other situation can have certain effects on the mind and body. That’s not what I’m talking about.
I’m talking about those that are “stressed out” about everything and seemingly experience stress in perpetuity.
If you want fat loss, learn to better handle those things…from the trivial to the more severe…or get comfortable with being fat.
3 – Replace the missing essential components your body needs for optimal performance.
I’m talking about electrolytes and trace minerals here.
Look, I have a problem with this entire advocacy for drinking water constantly. The whole “most people are dehydrated” bullsnot is just ridiculous.
The problem isn’t an issue (for most people) with a lack of H2O. It’s that their drinking too much filtered water and not replacing the necessary essential components of PURE water and truly good health back into their system.
Listen to me: every time you exhale, urinate, defecate, sweat or have a menstrual cycle you’re losing precious bodily fluids. And in those bodily fluids are the very minerals that make up and necessitate the basic and elemental functions of the very health you seek.
Drinking filtered water, without replenishing it with those lost minerals, is akin to eating white bread.
That’s right: filtered water is the white bread of water.
It is devoid of the life giving, health restoring, hormone balancing minerals that make up a quality of life you may not even know you could have.
And these are the best mineral sources you can get.
How do I know?
Because I take them myself. And I have several clients who will tell you the same, so talk to me about getting your own.
Call or text me: 210-884-2072
#4 – Recover from it all and repeat.
Burn this sentence into your mind: “I do not get better, stronger, leaner or more healthy and fit by how hard I train. I do so by how well I RECOVER from how hard I train.”
What are your primary recovery tools?
- Get it. End of story.
- Tissue work. Massage, foam rolling, stretching, flexibility work. These are all valid methods of recovery.
- Sitting quietly and reading. Watching a sunset. Napping. All good stuff.
- Taking a little time off from training to do some less strenuous activity. A long walk. A leisurely bike ride. A nice swim.
- Laughing and having fun with loved ones and friends. I don’t really need to explain this one, do I?
Take advantage of these tools and watch your progress and success increase.
So there you have it.
Follow these simple guidelines for 12 weeks and let me know how you do.
Seriously, I’d love your feedback.