In it, I postulated that quite a few folks SAY they want to make positive and beneficial changes to their lives that will elicit a marked degree of fat loss. [...]]]> Last year at about this time I published an article here with the title “Do You REALLY Want to Lose Weight…or Just Saying That?”

In it, I postulated that quite a few folks SAY they want to make positive and beneficial changes to their lives that will elicit a marked degree of fat loss. But actually taking the necessary steps to do so is another matter entirely.

I know it’s frustrating. You work and you work and you don’t seem to make much headway. Meanwhile, the little waifish thing next door eats and drinks whatever she wants and never gains an ounce.

Well that’s not fair…

So, I’m going to give you 4 simple things that, if you will DO them, will make a HUGE difference in the level of positive, measurable change you will see in both your physique and overall health.

Simple Thing #1: Get A Little More Exercise

You probably think of your exercise time in terms of single workouts, e.g. “30 minutes 4 times per week”. I encourage you from today forth to think of it in terms of total time per week.

Some of the research I’ve looked at, as well recent finds from the University of Wyoming, has shown that 5 hours per week is “the magic number.” Anything less fails to produce favorable results while 5 hours or more of exercise per week tends to produce great results.

If you’re attending 4 days per week of classes with us at Firestorm fitcamps! (M, T, TH & F) then you’re getting about 2.5 hours of exercise in. If you add an additional day (either Wed or Sat) you just added another 45 minutes. In order to reach the 5 hour threshold, and to help you recover from this high intensity work, finish your week with some very low intensity cardio work. For example, walk around the block. Go for a bike ride. That’s the sort of stuff I mean. Lower intensity yoga counts too. 30 minutes 2 or 3 times per week should do the trick.

The total program might look something like this:

Simple Thing #2: Supportive Nutrition

I tend to think of exercise as good medicine. I also believe this about food. Hippocrates said it first, “Let your food be your medicine and your medicine be your food.” He was a smart guy…

Just as it is possible to dig your own grave with a knife and fork, it’s also possible to prevent and treat disease as well as improve your body with those same utensils.

Here’s the irony: most folks are rarely very honest about what their knives and forks are doing. In fact, a sort of “don’t ask, don’t tell” approach is quite often adopted. If I had a dollar for each time I’ve been told these…I’d be a very wealthy man:

“Uncle Steve, I eat really well…”

but…

“…I’m still 20lbs overweight.”

“My diet is just about perfect…”

but…

“…I often feel sluggish and my energy is low.”

“I make good nutritional choices…”

but…

“…I’ve got high blood pressure, cholesterol, and type II diabetes.”

As harsh as it sounds, these are all lies. If you ate really well, if your diet was perfect, or if you made good nutritional choices, you would not be enduring these tribulations. Therefore, the best way for you to get started in improving your diet is to follow these five rules:

1. Eat 4 – 5x per day and don’t wait so long between meals.

Research has demonstrated that people who eat more frequently tend to have better blood sugar control, lower stress hormone production, lower body fat, and more lean muscle. But their food has to be the right stuff. And I’m talking single ingredient foods here. An apple is a single ingredient food. An apple Pop Tart is not. Get it?

2. Include lean, complete protein at every meal and snack.

The ideal amount of protein per day for an individual exercising with any degree of intensity is 1 gram per pound of body weight. For a 140 lb woman, that equals 140 g of protein. Getting this volume is not too difficult but it does mean you must focus on grabbing some protein every time you snack or eat a meal.

3. Include quality vegetables at every meal and snack.

The ideal amount of veggies each day is about 8 servings. Now, the every meal thing isn’t written in stone….necessarily. But it’s quite tough to get all these servings if you don’t include some cooked, raw, juiced, or blended veggies with each meal. And the “I don’t like vegetables” excuse stopped working past the age of 5. Just get it done.

4. Include a variety of healthy fats.

Our food supply today contains a fat balance that’s out of whack. To get our fat intake back to where it should be, we need to include things like olive oil, avocados, flax oil, fish oil, raw nuts, etc. each day. I personally eat ½ an avocado every night with my salad.

5. Consume carbohydrate-rich foods only after exercise.

Carbs aren’t the enemy, provided they are the proper kind, eaten in proper portions AND are eaten in the proper time frame. Also, they should be controlled (especially for women) since it’s easy to over indulge in them.

The simplest strategy to control carbs is to eat chiefly whole grain carbohydrates (like amaranth, quinoa, whole grain oats, etc.) and quality carb dense foods like sweet potatoes, beans and such. I would also suggest that you save them until after exercise. Since exercise increases our body’s ability to effectively utilize carbohydrates, the ideal time to eat starchy carbs is within the first couple of hours after exercise.

These “laws” are an impressive start. But they alone will not get you where you want to be. Abide by the next two “secrets” and you will sculpt great physique.

Simple Thing #3: Other Dining Options

In Okinawa, heart disease and stroke rates are lower than in North America. So too are cholesterol, homocysteine, and blood pressure measures. Not surprisingly, the rates of cancer are lower, especially breast, colon, ovarian and prostate cancer. Hip fractures are lower and dementia is rare. And believe it or not, the Okinawans tend to live longer. So what is the lesson we can learn from the Okinawans? It’s called hara hachi bu.

“Hara hachi bu”, loosely translated suggests eating only until one is 80% full…and no more. This isn’t a dietary suggestion. This practice is a part of their culture. In the eyes of the Okinawans, anyone who crams themselves full is considered a glutton. In the end, many experts believe that this cultural practice, in conjunction with the Okinawan diet rich in fruits and veggies, fish, and legumes is the secret of their success.

Here’s another tip that will help you look your best: If you’re married or have a regular male dining partner, make sure his portion sizes don’t impact yours. If you live and/or dine with a male partner, the probability is elevated that you are overeating simply because you two are dining together.

Let’s consider dining out. You’re served the same portions. Yet you’re likely not the same size. Do you really think that you need to eat the same amount as he does? My guess is only if your goal is to weigh the same as him. This same rule applies to meals at home. If I was a betting man (and for the purposes of this article I am) I’d wager you serve meals on the same size plate for both of you.

That’s another recipe for overeating. You can pay me next time you see me…

To keep his portion sizes from influencing yours, adopt these strategies now:

A) When dining out, ask if they’ll provide smaller portions. He gets the normal size, you get the smaller one. And if that doesn’t work, then simply order what you desire, and politely ask the server to split it into two portions and box up one half to take home. This way you get two meals for the price of one.

B) When at home, make sure you have two different sized plates: One large one for him. One small one for you. That way when you fill both plates, neither looks deprived or empty, and you each eat an appropriate portion.

Simple Thing #4: Supplements

Many experts suggest that supplements aren’t necessary when the diet is complete. Ha…

Here in the good ol’ U. S. of A., most folks diet is pretty much NEVER complete. Would you be shocked to learn that 68% of the population is lacking in calcium, 90% in chromium, 75% in magnesium, 80% in vitamin B6, and 95% in omega-3 fats?

And a recent study found that even athletes’ diets don’t measure up. A group of researchers measured the diets of 70 athletes for vitamin and mineral intake and not a single one met the recommended daily amount. All (yes…ALL) of them were deficient in between 3 and 15 nutrients.

Here’s a little more eye-opening research findings:

• Less than 3% of men and 5% of women get the minimum number of fruits and veggies per day (3-5 servings).
• On average, women get only 80 g of protein per day (when their needs are closer to 120-140 g) and men get only 120 g of protein per day (when their needs are closer to 170-190 g).

If you know me at all, you know I am first and foremost a proponent of food being the main source of your nutrition. After all, supplements (by their very name) are just that…supplements to good eating. I am not the guy to strongly endorse nutritional supplements.

With that said, and with the aforementioned deficiencies, people have two choices: vastly improve the quality and level of their nutrition OR they have to start supplementing their diets with things like:

1. Protein supplements, like the Prograde brand: 1-2 scoops a day works well for women

2. Fish oil supplements, like Prograde’s EFA Icon: 4-6 capsules a day is typical for my female clients

3. A good, broad spectrum multi-vitamin, like Prograde’s VGF 25+ for women: 1-3 capsules depending on the potency

Also, for women, I recommend the following

4. Branched chain amino acids, like the Prograde BCAA’s, although I would prefer that my female clients sip a high protein or BCAA drink (like Prograde Fusion) during exercise because it can help promote high performance and more complete recovery.

5. Sleep enhancement: I’m one to talk… Although this isn’t a requirement, I have found that lot’s of my female clients who start training hard have a hard time falling asleep and/or sleeping through the night. Phosphatidylserine is a mild, natural supplement that can help quite a bit depending on the circumstances.

So there you have it…a quick “how to” of my top tier strategies to get women into breathtaking shape. These strategies will work tremendously well, but only if they’re consistently performed with effort and focus.

Steve

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

Bear in mind, these are simply the bare minimums of possible triumph and each [...]]]> If you’re one of a select group who is attracted to the concept of “looking like you work out” or want to wear your look like a walking billboard, prepare to take six basic, but necessary, steps to realizing that target.

Bear in mind, these are simply the bare minimums of possible triumph and each person is different. An understanding of this fact will help you to fine tune your own goals which might necessitate a few more, or less, procedures.

1. You simply must ingest fewer calories than you use, or in other words create a caloric shortage or deficit. Failure to comprehend this one will result in little to no success whatsoever in your goal of fat loss. You’ve got to become a human inferno and burn calories like mesquite wood in a fireplace.
2. Short of a miracle, the most proficient technique for bringing forth this “loss” is through a combination of intelligent, well-planned nutritional actions and smart exercise program selections.
3. Lean proteins, fruits and vegetables should make up the greater part of your dietary framework. Starches (both simple and complex) and refined carbohydrates of any kind must be kept to an utter minimum. Drink water consistently and frequently while striving to eat 4-6 small meals a day. In doing this you will assist your body in regulating your blood sugar levels as well as reinforce your plans for a solid, nutritionally complete eating regimen.
4. As far as training goes, use interval training and resistance training designed to increase your metabolic capacity to complete the ultimate level of gains for your hard work. In doing so you will also make the most of your time and effectiveness. Remember this: extended bouts of slow aerobic activity just can’t get the job done as far as calories burned now, especially when your desire is fat loss. What does that kind of innefficiency look like? How about 30 minutes of time on an elliptical trainer at a constant pace or a 2 mile walk at 3.0 miles per hour on a treadmill. And when you lift weights, always use a success producing routine, like multi-joint movements (squats, rows, pushups, etc) and full body routines if your ultimate goal is fat loss.
5. You will see amazing results when you train a minimum of six days a week. How do you do this? By performing three days of interval centered cardio and three days of strength training using free-weights, bands, body weight or some other type of resistance.
6. When it comes to supplements, remember this: supplements are exactly what they say they are…supplements to sound nutrition. In reality, there are very few (like in almost nothing) supplements out there that will have measurable impact on your physique. Sucks to be you, right? Don’t despair completely, however. There are a few that can potentially boost your metabolism somewhat, or give you a shot of energy down the stretch. This isn’t a given, so don’t get your hopes too high. Even though these have some value, when it comes to “rubber meets the road” measurable numbers in the form of fat lost, they simply do not carry much weight. (no pun intended) However, that doesn’t negate the possible necessity of taking some on a consistent basis. Multivitamins and fish oil fall into this category. They’re great, but they generally target your overall health. Protein powders and/or meal replacement supplements have a spot in your regimen, but really in the realm of expediency and ease of use. Most are nothing more than high quality food, so why not just eat that instead?

There you have it. The basics of fat loss maintenance. Follow these guidelines and see what “magic” takes place in your physique.

Yer Uncle Steve

Bear in mind, these are simply the bare minimums [...]]]> If you’re one of a select group who is attracted to the concept of “looking like you work out” or want to wear your look like a walking billboard, prepare to take six basic, but necessary, steps to realizing that target.

Bear in mind, these are simply the bare minimums of possible triumph and each person is different. An understanding of this fact will help you to fine tune your own goals which might necessitate a few more, or less, procedures.

1. You simply must ingest fewer calories than you use, or in other words create a caloric deficit. Failure to comprehend this one will result in little to no success whatsoever in your goal of fat loss. You’ve got to become a human inferno and burn calories like mesquite wood in a fireplace.
2. Plan ahead. Short of a miracle, the most proficient technique for bringing forth this “loss” is through a combination of intelligent, well-planned nutritional actions and smart exercise program selections.
3. Focused, supportive eating. Lean proteins, fruits and vegetables should make up the greater part of your dietary framework. Starches (both simple and complex) and refined carbohydrates of any kind must be kept to an utter minimum. Drink water consistently and frequently while striving to eat 4-6 small meals a day. In doing this you will assist your body in regulating your blood sugar levels as well as reinforce your plans for a solid, nutritionally complete eating regimen.
4. Smarter AND harder training. As far as training goes, use interval training and resistance training designed to increase your metabolic capacity to complete the ultimate level of gains for your hard work. In doing so you will also make the most of your time and effectiveness. Remember this: extended bouts of slow aerobic activity just can’t get the job done as far as calories burned now, especially when your desire is fat loss. What does that kind of innefficiency look like? How about 30 minutes of time on an elliptical trainer at a constant pace or a 2 mile walk at 3.0 miles per hour on a treadmill. And when you lift weights, always use a success producing routine, like multi-joint movements (squats, rows, pushups, etc) and full body routines if your ultimate goal is fat loss.
5. Frequency of effort. You will see amazing results when you train a minimum of six days a week. How do you do this? By performing three days of interval centered cardio and three days of strength training using free-weights, bands, body weight or some other type of resistance.
6. Real food is the key. When it comes to supplements, remember this: supplements are exactly what they say they are…supplements to sound nutrition. In reality, there are very few (like in almost nothing) supplements out there that will have measurable impact on your physique. Sucks to be you, right? Don’t despair completely, however. There are a few that can potentially boost your metabolism somewhat, or give you a shot of energy down the stretch. This isn’t a given, so don’t get your hopes too high. Even though these have some value, when it comes to “rubber meets the road” measurable numbers in the form of fat lost, they simply do not carry much weight. (no pun intended) However, that doesn’t negate the possible necessity of taking some on a consistent basis. Multivitamins and fish oil fall into this category. They’re great, but they generally target your overall health. Protein powders and/or meal replacement supplements have a spot in your regimen, but really in the realm of expediency and ease of use. Most are nothing more than high quality food, so why not just eat that instead?

There you have it. The basics of fat loss maintenance. Follow these guidelines and see what “magic” takes place in your physique.

Steve