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How To Lose Fat In ONE SECOND…

How To Lose Fat In ONE SECOND…

by | Jan 9, 2022 | Blog, Diet, Mindset

I want to show you how I went from THIS (black and white picture in video) to THIS (other picture in color in video) in ONE SECOND…

Just stop!

I’m sick of these bullshit promises that ultimately lead to frustration and that yo you dieting cycle.

I know we all want results faster, and even I fall victim to chasing shiny objects at times.

I mean we’re human, how can we not hope there is a faster, easier, better solution?

But there is no magic pill.

And so often we hold ourselves back from achieving the results we deserve because we fall victim to plans that promise to be the magic pill we are searching for.

That’s why I want to save you a ton of wasted time and effort and share with you 3 habit changes you can make to actually see the results you deserve.

3 Habits Changes To Get The Best And Fastest Results Possible:

#1: Stop Cherry Picking From Programs.

So often we pull one thing from a program to do that fits our comfort zone or meshes with what we’re currently doing.

Other changes may be scary or intimidating or feel overwhelming so often we cherry pick the one thing that is still near our comfort zone.

But results come from stepping outside our comfort zone.

And honestly, most programs work because of how the systems all work together,.

There isn’t one magic move. Magic macro ratio.

Magic single piece you can pull out that will work on its own.

And so when we ultimately get frustrated that a program isn’t working, we have to realize we didn’t do it as the whole process.

We pulled out of it what felt safe and didn’t challenge us to change.

But don’t waste your own time this year.

If you’re going to start a program, actually DO the program as the plan is outlined.

That’s the only way to truly understand if something works or not. It’s the only way to truly learn how all the systems add up and work together.

Change requires change!

And a different result requires you to do something different than you’ve always done…not force a program to conform to what is comfortable and instinctual for you currently.

#2: Stop Trying To Reinvent The Wheel. Tweak Your Current Lifestyle.

I see this all the time. People start Keto or some diet that cuts out a food they love.

They feel amazing to start and even believe this is the solution they’ve always dreamed of.

It’s that relationship infatuation stage where everything seems perfect.

But A. That phase doesn’t last for ever. And B. They don’t consider one key thing…That the changes they are creating simply aren’t really recognizing who they are and the lifestyle they will ultimately want to lead.

They love bread and, at some point, want to add it back in. Or they do enjoy happy hours out with friends.

One size doesn’t fit all, and what may be sustainable for one person, may not be sustainable for us.

It’s why we’ve got to focus on assessing our starting point, our lifestyle and make tweaks off of that.

Instead of trying to reinvent your lifestyle and cut out the things you love, find a way to create a balance. Learn how to work them in.

Learn how to tweak what you’re currently doing to see changes in a way you can actually sustain.

Because to truly see fat loss results, we don’t need to hit some arbitrary standard of “clean” and there are a variety of macro ratios that can work for us.

The key is finding something we can do consistently enough to allow results time to build.

So start with one small change that’s almost even easy to implement today.

#3: Don’t Ignore Weekly Averages.

It’s easy to get caught up in the day to day and not see the inconsistencies over the weeks and even months.

It’s easy to work super hard on one day and feel frustrated when the next day the results don’t show it.

Results snowball and consistency is what allows them to add up.

Too often we work really hard for a few days, but then don’t notice the inconsistency that is really there.

We feel like we’ve been “good all week” and ignore how much the weekend eating can really impact our calorie deficit or surplus and our macro ratio averages.

So if you’ve been struggling to feel like your hard work is paying off, take a step back and look at those weekly and monthly numbers.

Were you truly consistent with your workout progression each week and not just training extra hard inconsistently?

Were you actually hitting the macros when averaged over the week? Or were those cheat days adding up more than you realized?

We have to remember we don’t get good at what we do every once in awhile. We get good at what we do consistently.

So focus on creating sustainable changes that allow those weekly, monthly and yes, even yearly, averages to be balanced!

SUMMARY:

There is no quick fix. No one second transformation. And we need to remind ourselves to run away from any promises of one.

The real way to lasting results is to focus on little tweaks to our current lifestyle while focusing on that consistency over time!

Results take time to snowball. Give them the chance by truly implementing those systems and plan!

And no pressure, but if you need help creating and implementing the systems that lead to results, apply to my 1:1 Online Coaching. I’m a pushy trainer that loves to help!

–> 1:1 Coaching Application

 

A Quick Macro “Cheat Sheet”

A Quick Macro “Cheat Sheet”

by | Jan 15, 2019 | Blog, Diet

MACROS – You may have heard this word recently when someone mentioned a new diet they were starting. But what the heck are macros and how do you “hit” or “fit” something into them?

I wanted to give you a little “cheat sheet” guide to macros and why paying attention to them may help you get better results FASTER!

So first…

What is a macro?

A macro is a macronutrient or protein, carbs and fats. It is the nutrients your body needs in large quantities.

Almost every popular diet out there manipulates the amount of each macro you consume to get results whether it is promoting low or no carbs, low fat, high protein, or some balance in between!

And all of the foods we consume have a certain amount of each macronutrient.

Animal proteins such as chicken, fish, eggs and beef all have a different amount of protein, and fat. Some are very low in fat, like chicken breast, while some can be higher in fat like say Salmon.

This doesn’t mean one food is BETTER than another.

It just means you can include a variety of protein sources based on your specific needs and goals and even “work around” different fat contents by the foods you include at other times!

For instance, if you’re doing a diet that is lower in fat and higher in protein, you may start to realize that eggs, while protein, also increase your fat intake.

So you may still include eggs, but you may eliminate a less healthy source of fat from somewhere else OR include a leaner protein source at another time.

Or if you’re doing Keto, you may start to look at which foods are higher in fat to focus on those while eliminating some foods that are higher in carbs.

Or if you’re a vegetarian looking to increase protein, you may realize that you need to not only combine certain foods for a completely protein, a complete amino acid chain, but that many of your protein sources also contain more carbs too.

The key is understanding what our food is made of so we can eat according to our goals!

To often we start a diet, dial in our diet with whole, natural foods and then wonder WHY we aren’t getting the results we want.

And it may be because while we think we are following the principles of the diet, we aren’t actually hitting the macronutrient ratios the diet suggests because we don’t actually KNOW what the macros are.

That is where this quick cheat sheet can come in handy!

macro cycling

And it is also important for us to realize that while the quality of our food is key for optimal functioning and better health…for some aesthetic goals…well it kind of doesn’t matter!

Quality Doesn’t Matter!?

This isn’t meant as an excuse to just go eat crap.

BUT I think it is an important fact to recognize because it is a frustration I often hear from clients trying to lose weight.

“Well I cut out all of the processed stuff and am eating one ingredient foods, but I’ve stopped losing weight and I have 10 more pounds!”

It’s because the quality of our food doesn’t fully matter to weight loss.

Because calories in vs calories out is at the heart of what matters, and how we dial in your macros CAN affect how we create a deficit, but you can still OVEREAT even eating only healthy foods.

While the quality of our food does help our body function optimally, I think often the fact that we cut out all of the foods we love to eat “cleaner,” ends up backfiring.

Often I even see clients overeating because they have a craving they aren’t satisfying.

So they hold themselves back from getting the results they want instead of striking a balance.

Instead of also including the foods they love while focusing on whole natural foods, they completely cut them out, and, all too often, end up binging on them at some point and falling off the restrictive diet they’ve created.

You CAN indulge in those foods you love while still dialing in the overall quality of your diet for results.

But realize that no matter how “clean” you eat, the bottom line is that if you want to lose or gain weight, the amount and type (aka macros) of calories that you consume matters most.

What’s Right For Me?

The most confusing part of this is where to start. What ratios or diets do you choose?

How do you create a calorie deficit without cutting out too much?

How can you get fast results without restricting yourself so much you end up binging?

Where is the balance that will work for you!?

The one key to figuring out what is right for YOU since one size doesn’t really fit all with dieting?

START TRACKING!

Learn about the different diets, experiment with different ratios and then track what you eat so you can truly see your calories, your macros and even what may be working or NOT working!

If you don’t track, you don’t know.

And tracking, while annoying yes, not only becomes easier and a HABIT, but it also helps you stop feeling like nothing will work!

What’s worse, not knowing what is or isn’t working and therefore constantly struggling to see the results you want OR taking a few minutes each day to weigh and measure and log?

Take control of your diet today! Join my Metabolic Shred!