5 STEP PLAN FOR THE FITNESS NEW YEAR
Follow these 5 MUST-DO steps immediately, and you could
lose 3-5 pounds BEFORE you go back to work.
1 – START AN EARLY BIRD RITUAL
Simply getting into a healthy ritual to kick-start your day
will help you stay on the fast track to fat loss.
– Drink 2 cups ice cold water and take 1g Vitamin C
– Workout (with supersets and intervals)
– Have a high-protein, high-fiber breakfast (such as an
omelet with spinach, or a blender drink with berries,
spinach, and protein powder)
– Drink 2-4 cups of Green Tea before lunch
– Take 1-2g of EFAs <= essential
These steps will keep you full of energy, fight hunger, and
support fat burning. Nothing magic in any of them, but
combined, this is a powerful plan for fat loss.
(If you workout later in the day, that's okay. There's nothing
metabolically magic about working out in the morning,
but it will help you avoid missed workouts.)
2 – TAKE ADVANTAGE OF OTHERS
The SUPPORT of others, that is…
Research shows that online, in person, and in the gym social
support helps you lose fat faster.
Get a workout partner and a diet buddy, and add this one
simple little act to your morning ritual:
Research shows that the more frequently you use a fat loss
regimen, the better your fat loss results.
In just a few short days you could lose that 7-15 pounds
you gained over the holidays.
3 – AVOID THE "TYPICAL" CARDIO & SWITCH TO SUPERSETS AND INTERVAL TRAINING
Just say NO to the "cardio". Listen, the truth
is that you simply can`t jump on an elliptical machine and
make those big meals from the weekends just disappear.
Cardio doesn't work that way.
In fact, cardio for fat loss remains the BIGGEST fitness
myth in the industry today (just ahead of using crunches for
six pack abs).
In fact, new research shows that interval training works
faster than slow cardio for fat loss (Medicine & Science in
Sports & Exercise: January 2011, 43:115-122).
Add in metabolic resistance training to sculpt your body and
get lean (and sexy), FAST.
4 – TRACK YOUR BODY COMPOSITION
Start by getting a baseline of your body fat level (percent)
and then take the following body measurements.
Waist Circumference (at navel): _____
Mid-Upper Arm Circumference:_______
Mid-Thigh Circumference: ________
Hip Circumference (Widest point between legs & navel):______
These are essential to know because while your weight might
not move, all that matters is that your body fat goes down.
REMEMBER: No one else but YOU knows your scale weight, so
do NOT get obsessed with what you weigh.
Instead, focus on how your clothes fit and how your body
measurements change on a week to week basis.
Seeing the inches drop will keep you motivated and
frustration-free. Your weight can fluctuate depending on
salt and water intake, and of course, if you're a woman
then your weight will be on a roller coaster ride because
of your hormonal cycle.
So again, don't get obsessed with body weight…focus on
these measurements instead, and this next tip:
5 – TAKE BEFORE PHOTOS
As much as you may dislike this, it might be the most
important thing you do on your fat loss journey.
After all, the most common element of all fat loss success
stories is having that BEFORE photo.
It encourages and motivates you to continue sticking with
your rituals and making the right choices.
Workouts and diets might differ, but the BEFORE photo is
always there to remind you of how far you've come.
Take your photo – it is really, really important, and you'll
thank me later when you compare the NEW you to that old photo.
Alright, now you have the 5 steps you must take immediately
in order to have the COMPLETE BLUEPRINT to your fat loss
success in 2012.
COMMITTED TO YOUR SUCCESS,
OWNER/INSTRUCTOR OF SUPREME ASSAILANT
(SUPREME ASSAILANT TRAINING DESCRIPTION)
(Athletic Conditioning Specialist, Body-weight Training Specialist, Nutrition Specialist, Muay Thai Instructor, Health & Fitness Article Contributor for MMARECRUITER.COM (Mike Zuccerello), and Health & Fitness Correspondent for FUERTEMEN.COM (Sidney Alvarez)