I get hit up daily with this one question ... "How do I lose weight fast?"  Well, I'm going to answer it with a list so don't ever say that I didn't hook you up ... but ... let me forewarn you, this list really works -- if you're opposed to living a healthier and more fit lifestyle, I'd suggest you stop reading right now.  Ok, let's go...

1.  Stop B*)&%SH#@+(NG yourself!  There's always going to be party, work, not enough time ... it's called life!  We make time for what we want to make time for and you gotta take care of you before you can you can take care of anything else.  It doesn't have to be a hour, doesn't have to be at the gym, and it doesn't have to be perfect.  Just get up and move more (at least 20-30 minutes per day)!  It's a lifestyle that won't happen overnight ... always remember it's a marathon and not a sprint. 

2.  Stop eating so much C.R.A.P. = Carbs (the bad - cookies, cake, candy, etc), Refined products, Additives, Preservatives.  I'll never be one to preach deprivation but don't let all that bad food get the best of you ... I roll with the 90/10 rule (90% of time eat clean and then enjoy yourself for the other 10% ... maybe you start with 70/30 - just change the equation and put it in your favor). 

3.  Journal your food and schedule your exercise.  Write it down religiously and cross it off each time you make it happen -- this process does wonders for your self-motivation.  It's all about being consistent. 

4.  Go to bed.  At one time or another we've all been ordered (or have given the order) to get some rest and that's because it's so freaking important -- it is at rest when our bodies have an opportunity to rebuild and revitalize; our mind is given time to process memories and lessons learned.  Hey, plain and simple, getting the appropriate amount (6-10 hours -- you'll know what's right for you) of sleep will give you more energy, increase cognitive function, and just make you more happy overall. 



5.  Soda.  YO!  Did you know you can clean corrosion off your car engine with a can of soda -- Ok, let's think for a moment ... Are you thinking what I'm thinking?  Yeah, what is it doing to my body?!?!?

6.  Do More full body exercises.  Why?  Because they're just more efficient ... "the traditional" way of training (body part ... ex. chest/bis on Monday, legs/shoulders on Tuesday, back/triceps on Wednesday) is for bodybuilders that make their living in the gym or for those that just want to look like you're getting ready for Olympia.  If you're like most people you want to lose weight, build some muscle, get lean, and have more energy.  Go for the full body stuff - planks, boxing, burpees, squat press (click for demo)overhead lunges, jumping jacks ... accomplish a 20-30 minute routine at least three times a week and you're set - hit me up if you need more ideas!

7. Quit driving-thru for your meals.  If you're getting something through your car window it's a pretty safe bet that it's not that nutritious and I'm gonna go out on a limb and say that it will stink up your car for a couple of days.  But of course we know that there will be times (Yeah, I said stop eating C.R.A.P. but I know it's gonna happen..lol) when you do so here are a few tips ... 1. Go for baked  2.  Don't supersize - get the kid's meal  3. Order water  4.  Buy the book below ....





8.  Rid yourself of long boring cardio.  That is, unless your training for a long-distance event (ex. 10k, half or full marathon).  Otherwise stick with sprints, full-body workouts (see #6) with cardio bursts or hill training.

9.  Turn off the TV.  Studies have proven that TV distracts your brain from sending messages that you are full in turn causing you to EAT MORE.



10.  Exercise with a partner or group.  Training with other like-minded folks is a sure way to enhance accountability and structure with your fitness program.  Plus, it's just a lot more fun to experience a little pain when you can look across the room and see that you're not alone.  Watch them as they get it in - Video!

11.  Water.  Drink more!  It's needed because your body can't function without it!  We have to be more diligent because the "new" American diet lacks water due our stockpiling food that lasts for months (it usually contains minimal water) versus the options that spoil faster (See #12).  A lot of the time we think we're hungry when we are probably thirsty so grab a glass of water and down that to see if it curbs your appetite.  Shoot for half your body weight per day ...

12.  Eat more fruit and veggies.  Chew and blend more!  You've heard it before ... essential vitamins/minerals, helps fight chronic diseases, fiber ... Your Mother was on point when she made you sit at the table and eat those peas so don't let her down now ... if you just can't find the time to get them in or you're just not a fan, you can always add a little to your favorite smoothie -- add a bit of spinach (you won't even taste it!) ... here's one of my favorites.

Purple Monster

8 oz Juicy Juice (grape)
frozen blueberries (handful - I'm an eyeballer when it comes to measurements ..lol)
red grapes (just a few)
baby spinach leaves (handful)
flaxseed
ice

Oh yeah, take a look at the CDC's (Center for Disease Control) for additional guidance.


13.  Limit your time spent in the aisles at the grocery store -- Shop the perimeter.  You'll find nothing but prepackaged trouble that will do nothing but add to your waistline.  It's on the perimeter where you're going to find the whole natural foods (fruits, veggies, meats, whole grains) that should always be a staple in your nutrition plan ("fail to plan ... plan to fail").

14.  Cut portions.  Use a smaller plate, make sure your meat serving isn't bigger than what can fit in the palm of your hand, don't go back for seconds and if you happen to be eating out ask for a doggy bag when your meal arrives -- you can have the rest for lunch tomorrow. 

15.  Be Positive. You don't have to run out and incorporate the entire list in a week -- It's all about baby steps.  Knock out a couple of them and then keep moving until you've started living a healthier lifestyle.  Ok, repeat after me ... "I am stronger than my temptations" ... close your eyes, take a deep breath (inhale/exhale) and repeat this mantra 10 times.  Do it everyday for two weeks and it will become your belief (and feel free to use it throughout your day!).  So, just smile and stay positive and the process must reward your effort.



Yup, we ALL need a kick in the azz sometimes ... this list is as much for me as it is for YOU - Let's keep climbing!  :-)

 
Peace,

David
"Girt"