Gents! The summer is coming fast and many of you are looking to shred some pounds to look good on the beach or at some backyard parties!
In this post you will learn how to make your fat loss as easy as possible…
There is so much information out there that it can get insanely confusing. But it doesn’t have to be…
Actually its insanely simple and easy when you follow the exact plan I am about to give you here.
Before I give you the plan that will shred fat off your body in no time… You need to understand the basics of fat loss.
What is body fat? I know, stupid question right? Well you would be surprised how little people (maybe you) actually know about body fat!
Body fat is simply extra energy that our body is storing for us. Yup… That’s it! Your body has a certain amount of what we call fat cells and these cells are like little balloons under your skin thorughout your entire body.
These little balloons fill up with extra fat we get from food and keep filling up if we always have too much energy (food) coming in!
When these balloons (fat cells) keep getting extra energy sent to them they fill and fill and we get “fatter” and “fatter”.
So how to we “deflate” these little balloons? Well we have to stop giving them so much energy (food) that keeps filling them… While simultaneously trying to use the energy that these little fat balloons already have stored inside of them.
We call the energy we get from food calories. If we eat more calories (food/energy) than we burn off (exercise & daily activity) we keep getting fatter and fatter.
If we consume less calories (food/energy) and burn a lot of calories (exercise & daily activity) then we burn that stored fat and those little fat balloons shrink making you look lean and ripped!
Fat loss happens over a period of time… You body is always storing and burning fat.
What we need to do (which this plan will do) is make it so that you have less energy coming in while burning lots of the energy you already have stored inside you.
We are going to do this using 3 key elements:
- Proper nutrition to keep us full but also eating less calories than normal.
- Strength training to build and maintain muscle which is underneath your body fat.
- Cardio exercise to help us burn a lot of the energy (fat) we already have stored throughout our body.
Let’s Start With Proper Nutrition:
This is where the title of this post comes into play… It’s time to eat like a dog!
No… We are not going to eat dog food. But we are going to look at how dogs eat and actually follow in their paw steps.
If you have had a dog you know that your dog eats the same exact food… at the same time… every day… for the entire duration of its life… sprinkled in with a few treats here and there.
That way of eating happens to actually be the best structure for us humans also.
Most of us are strict with our dogs but we let ourselves eat anything we want, anytime we want, in any quantity that we want. This is a recipe for fat loss failure.
We need structure! So from here on out you are going to dial in and be strict on yourself just like you’re strict with dogs. Dogs shouldn’t be eating treats all of the time and neither should we!
So let’s get back to calories while keeping this dog style of eating in mind…
Can you download an app and track all of your calories? Yes. Do I do this? Yes. Do I have some clients do this? Yes.
Do you have to do this? You absolutely can… And it will be very educational for you, but you don’t have to.
Instead, you can cut out the following foods from your diet which will ALWAYS reduce the calories you are eating every day because these foods are SUPER high in calories.
- Breads
- Pastas
- Fast foods
- Pastries & candies
- Milk shakes & icecreams
- Sodas & juices (including sports drinks & sugar iced teas)
- Cereals & snack foods
- Alcohol
These foods listed above are the equivalent of dog treats. They are something you should eat every once in a while but not all the time. These foods should not make up the foundation of your diet!
Instead, try to eat more of the following…
- Chicken
- Turkey
- Beef
- Fish
- Eggs & egg whites
- Greek yogurt & low fat cheese
- Fruits
- Vegetables
- Rice & potatoes & oats
- Water & black coffee & diet/sugar free sodas & drinks
- Protein shakes
These are the foods you should be eating all of the time and should make up the foundation of your diet.
Now we can use the list above to create meals we really enjoy while sprinkling in some treats here and there.
Here is an example day of eating:
Meal 1: 3 whole eggs & 1/2 cup egg whites with 4 slices of turkey bacon and 1 cup of blueberries
Meal 2: 1 cup greek yogurt with 1/2 cup quick oats and a banana
Meal 3: Chicken breast over 1 cup of jasmine rice with an entire bag of mixed veggies
Meal 4: 1 scoop whey protein with 1 tbsp peanut butter
Meal 5: Taco bowl – 6 oz lean ground beef over an entire bag of lettuce with sliced pickles and 1/4 cut low fat cheese with low sugar ketchup
That is a great example day of eating. It is very high in protein but lower in calories than it would be if it was filled with breads, pastas, ice cream and fast food.
Use this example meal plan and make it your own! Swap some things around and make meals you absolutely love… Then eat them all of the time.
I have been eating the same EXACT meals now for over 3 years straight and still look forward to them every day because I LOVE them. That’s where you want to get to.
Try to eat these meals at the same time every day also. By eating at the same time every day for a long enough period of time you will be able to program your hunger signals to get you hungry right before it is time to eat!
Sounds crazy… But it works. And I’ll go back to the dog example real quick.
If you have a dog you know that when it is getting to their usual eating time they tend to get a little irritable… They will come to your side, wag their tail, throw a bark your way and even stand next to their food bowl. They don’t so this all day… Just around the time they usually eat.
This is because their hunger signals have been programmed for those specific times FOR YEARS.
It’s time for you to follow the dog diet! Same foods at the same time… Every day. It is SO simple and so easy once you get the hang of it after a few weeks.
Strength Training:
It is time to talk strength training!
When I refer to strength training I am talking about exercise that involves lifting weights.
Most people when they try to lose fat will ignore strength training… But we want to PRIORITIZE it!
Lifting weights does a few things for us:
- Helps burn some extra calories during & after (important to help empty those fat balloons).
- Helps BUILD a good looking physique underneath our body fat so when we lose the fat… We actually have something good to show for it.
When we lift weights we burn calories doing so. Not an insane amount… But we do burn a decent chunk which helps us empty those fat balloons of energy under our skin.
But what even cooler than that is the fact that lifting weights builds muscle! This means that when we lose the fat we will look amazing! You’ll look toned and see definition.
But what is EVEN COOLER than that is… Muscle itself burns calories…
So the more muscle you have on your frame… The more calories you BURN SITTING DOWN DOING NOTHING! How cool is that?
Every 1 pound of muscle you build and put on your frame can burn up to 50 calories per day…
That means if you put on 10 pounds of muscle in a year and maintain it by continually lifting weights… You will be burning an extra 500 calories every single day without doing anything! This helps make fat loss easier and more importantly more sustainable to keep the fat off long term!
Here Is An Example Weight Training Routine:
Monday: Bench press / Pushup / Triceps press down / Shoulder raise
Tues: Off
Wednesday: 1 arm row / Lat pull down / Biceps curl
Thurs: Off
Friday: Back squat / Romanian deadlift / Walking lunges
Do 2-4 sets and 8-12 reps per exercise. Pick a weight that is manageable for all reps and sets but is challenging on the last 2 reps of each set. Increase the weight by small amounts (2-5 pounds) every other week.
This is a super simple plan but all I want for you right now is to understand how important it is to lift weights and the basic structure of a weight training weekly plan.
Take this and run with it… Make it your own!
Cardio To Burn Extra Body Fat:
Now when I say the word cardio I know you start crying on the inside… Because chances are, you can’t stand doing it.
And I don’t blame you… It can be long and boring. But the cardio you are going to be doing is not what you might think.
We are not going to be running for miles every day and we are not going to be doing hundreds of jumping jacks.
Nope… Not for a single second!
The cardio you are going to be doing is WALKING. Yup, that’s it!
Walking is the #1 FAT LOSS EXERCISE. We are lifting weights to build a good looking body and burn extra calories… But we are walking to burn the calories we already have stored in those fat balloons I talked about earlier!
Remember… Those little balloons are just extra energy (calories/fat) that we have eaten… But NOT USED.
So we need to start using them! And we use a lot of them when engaging in physical activity.
What is the easiest form of physical activity we can do ALL of the time? WALKING.
So you are going to grab your shoes and get stepping!
On your off days from lifting weights you are going to start with a 20 minute brisk walk.
The every month you are going to increase it by 10 minutes!
I cannot stress to you enough how powerful walking is for fat loss. I have had clients lose up to 70 pounds just from walking and making a few diet changes like we discusses earlier. Then when they added in weight lifting they see even more results and a body that actually looks amazing!
And thats it…
You now have a solid system to help you shred body fat and build muscle so you can look amazing on the beach!
If you are interested in a personalized coaching plan, where everything is done for you, the meal plans, the exercise plans, and the accountability to keep you on track… Then reach out to me and we will get you the results you are looking for ASAP.
Send an email to stronggentscoaching@gmail.com
Make the subject line: ‘I want my summer body ASAP’
Answer these 3 questions in the email: “What is my main goal?” … “What has my biggest struggle been?”… “Am I ready to invest to get my dream body?”
Send that email over and we will get started ASAP!
If you want to speak with me directly you can schedule a coaching call with me personally by clicking the link below:
Click Here To Schedule Your FREE Coaching Call Right NOW!
Until next time,
-Coach Sam