| Are fat loss lies ruining your chances of success? | | | | details of your final sculpture. |
| I sincerely hope that your 2007 workout, weight loss, | | | | As no matter how much confusing information there |
| and nutrition plan isalready wildly successful and that | | | | is aboutexercise, the debate over the best way to |
| you are well on your way toachieving your fat loss | | | | eat for fat loss isalways much more ridiculous. |
| and fitness goals. But if you aren't, letme know why | | | | As far as dieting misconceptions go, I think too many |
| and what I can do to help. | | | | nutritionistsare trading political correctness for results. |
| Many people's programs suffer from misconceptions | | | | In my opinion, PCdiets don't work. |
| about fatloss - i.e. that cardio must be done | | | | Take a look at the American Diabetes |
| everyday - and also falseperceptions about how well | | | | Association...they still makeroom for sugar in a |
| they are eating. | | | | diabetic's diet - because they don't want todeprive |
| I've reviewed hundreds of client evaluations forms in | | | | anyone of sugar. |
| my career,and just recently I reviewed 5 more for a | | | | Well that's not going to work. You have to make |
| transformation program weare working on over at | | | | sacrifices. Youhave to stick to at least a 90% |
| Men's Health magazine. | | | | nutrition compliance if you wantbig-time results. |
| And time and time again I see the same problem. | | | | You can't go with the political correct approach of |
| I have one question on my feedback form that asks | | | | "having alittle bit of your favorite foods everyday so |
| the client: | | | | that you don'tdeprive yourself". |
| "Do you eat lots of fruits and vegetables?" | | | | Think about the person that has your dream body - |
| Almost everytime the client's answer is "Yes". | | | | whether it's acover model, your neighbor, a TV star, |
| On the next page, I have the client list their food | | | | or the fittest person downat your gym. Do you think |
| intake. | | | | they haven't made sacrifices? Of coursethey have. |
| And guess what rarely shows up? | | | | They've done the work to get their reward. |
| If you guessed fruits and vegetables, you'd get a | | | | Now its your turn! |
| prize if I weregiving them away. | | | | You have to get strict and stick to whole, natural |
| There are too many inconsistencies in our thoughts | | | | foods (fruits,vegetables, meat, fish, and nuts) if you |
| and actions whenit comes to weight loss. | | | | want to succeed. |
| And the misguided notions that well-meaning fitness | | | | You need to accept that every action has |
| articles heap onus simply adds to the ever-growing | | | | consequences... |
| confusion. | | | | If you want to live a lifestyle where you don't |
| Here I want to shed some light on some of the | | | | deprive yourself ofdaily treats, that's fine. But realize |
| most commonmisconceptions about training and | | | | the consequence of thisaction will be that you will |
| dieting for fat loss. | | | | always remain a few pounds of fat awayfrom your |
| The more I discuss weight loss and read the | | | | goal. |
| research, the more Irealize fat loss results come | | | | According to your actions, you value your treats |
| from your nutrition, and thattraining is just a relatively | | | | higher than youvalue your fat loss success. |
| small part of the equation. | | | | But if you place your desire for fat loss success |
| But knowing this "truth" allows me to confidently | | | | above your desireto eat junk, than the |
| design shorterfat loss workouts than most people | | | | consequences will be that you will reach yourbody |
| traditionally use or expect arenecessary. | | | | composition goals. It's that simple. We all get what |
| Listen, you can spend 60 minutes on a cardio | | | | wedeserve and unless someone is holding a fork to |
| machine if you want. | | | | your mouth, you areresponsible for your own |
| Sure you will burn 500 calories during that session, | | | | success. |
| but yourmetabolism won't be significantly elevated | | | | And my last "non-PC" tip on dieting...almost all the |
| after exercise ANDyou'll still have to find some time | | | | people thattell me they are eating very well are lying |
| to do the mandatory strengthtraining that a beautiful | | | | to themselves and tome - as I mentioned before |
| and healthy body requires. | | | | based on my client feedback experiences. |
| Or you can do what I suggest... | | | | So do what Dr. John Berardi calls a compliance grid. |
| Scrap the long, slow, excruciatingly boring cardio | | | | Take a piece ofpaper and make a 6x7 grid (6 meals |
| workouts andinstead stick to a much more | | | | over 7 days). Then check offeach time you eat |
| manageable approach of... | | | | according to plan and mark an "X" for each timeyou |
| A bodyweight movement warmup (5 minutes) | | | | miss your goals. |
| Strength Training Supersets (20 minutes) | | | | Realize that you only have 4 mistake meals for an |
| Interval Training (20 minutes) | | | | entire week ifyou want to stick to the 90% |
| Done only 3 times per week, these 45 minute | | | | compliance. |
| workouts still burnplenty of calories during training | | | | Most of the time this is a |
| (300-400 calories), but theworkouts also boost your | | | | bucket-of-cold-water-to-the-face wake upcall to |
| metabolism for hours and hours (someresearch | | | | people. They quickly realize their nutrition compliance |
| suggests up to a day and a half!), therefore burning | | | | ismuch closer to 75% than 90%...and that explains |
| farmore NET calories AND fat than slow, | | | | why they aren'tgetting anywhere. |
| mind-numbing cardio. | | | | So the bottom line for fat loss: |
| All you really need are some short intense training | | | | 1) Nutrition is where the hard work really is for fat |
| sessions toboost your metabolism and sculpt your | | | | loss. |
| body. And then you reallyjust have to trust your | | | | 2) The workouts don't have to be super-long to get |
| nutrition to strip the fat. | | | | fat lossresults. You just need short, intense, and |
| Look at it this way...imagine you are carving an ice | | | | efficient. And that'swhat my workouts are all about. |
| sculpture outof a block of ice. Your nutrition would be | | | | Nothing fancy, no rocket science,just FUN workouts |
| responsible for loppingoff the big chunks to get down | | | | that are over quickly...and who wouldn't wantthat |
| to only the amount of ice youneed...and the | | | | considering today's busy lifestyles. |
| workouts would be responsiblefor chiseling in the | | | | |