One of the biggest problems in the fitness industry is people believing misinformation as truth. If you go up to any newbie in the gym, and ask him why he (or she) is doing whatever it is they are doing, it’s likely they will have absolutely no idea.
That being said, this holds true to nutrition and dieting as well. A general rule of thumb is that in order to lose 1lb of body fat, you must create a caloric deficit of 500 calories per day for seven days (1 week). Whether you restrict your calories by 500 or perform some type of exercise where you will burn around 500 calories in a given session is up to you, but one thing remains certain: to build an athletic body you must incorporate clean eating and a sound training program in to your daily routine, and you MUST be consistent.
Most people find that staying consistent is easier said than done. In terms of sticking to your diet and training program long enough to see marked results, not many have the will power. Adopting healthy eating habits and a disciplined training mindset makes things much easier to avoid giving in to sorry excuses. Eventually though, you may hit a brick wall where weight loss and progress come to a halt. Before you consult with a physician on your first liposuction procedure, its best you weigh all your options before spending time and money on something that is not permanent and NOT the answer.
Tweak the Diet
Ask anyone actively working to lose weight if their diet is in check, and the majority of them truly believe it is. When someone tells me they can’t lose weight yet they are doing everything right, it immediately triggers a red flag. Obviously something is not right if you are not making progress.
1. Cheating - You may think you are eating as healthy and clean as possible. In order to reach your ripped body goals you are going to have to eat that much better. Forget about the weekly cheat meal. Save them for when you have the body you want. Even then, if you want to keep your body, you’d better limit your cheats. For you, limiting your cheat may be reducing from a full blown cheat day to one cheat meal per week; OR having a cheat day once every two weeks. Either is an improvement. As of right now, they are only hindering your progress.
Yes, you have to enjoy life, yada yada yada. But at this point, you can’t have both. Make the decision now before you go any further. Would you prefer to eat what you are eating now with your weekly splurge, feel like crap day in and day out only to look the same 1 year, or even 6 months from now? Or, can you commit to sticking to your diet for however long it takes to have the body you have been working for all this time? It could take 4 weeks, 6 weeks, even 3 months. Rest assured it’s NOT farfetched.
2. Frequency - If you are not already accustomed to eating every 2-3 hours, it’s probably a good idea you start there. Going from consuming only 2-3 meals per day to anywhere from 5-7 meals per day (depending on your body type, gender, and schedule) may seem like it’s going to result in weight gain, but it’s not. Feeding your body a HEALTHY MEAL every 2-3 hours will boost your metabolic rate. This is the best way to burn more calories immediately.
Because many of you work away from home every day of the week and eating every 2-3 hours may not be what your boss had in mind, it is best to plan ahead. Spend time over the weekend preparing your healthy meals in small, easily transportable containers that you can throw in your cooler and bring to work. Get in to the habit of thinking ahead in regards to your diet as this will be vital for your success.
3. Healthy Fats - In addition to consuming the proper amount of protein for your body, after all proteins are the building blocks of muscle and muscle burns fat! One particular macronutrient that many avid fitness enthusiasts seem to overlook is fat. If you think you are consuming the right amount of fat at this time, you may want to re-evaluate your program. An easy starting point would be to begin with about 30-40g “healthy fats” per day. This does not include what occurs naturally in foods. Healthy fats, believe it or not, aide in fat loss. Not to mention their cholesterol lowering powers, their ability to lower your risk of CVD, many cancers, and other chronic diseases. The best part is that because they are the macronutrient that takes the longest to absorb from the stomach, they provide you with a feeling of satiety long after you finish eating.
Walnuts, almonds, natural peanut butter, olive oil, and avocado are all great choices of healthy fats.
Here is a simple list of the types of proteins, carbohydrates and fats you should be throwing in your cart during your next visit to the grocery store:
Lean cuts of Steak (including Round)
Fat-Free Cottage Cheese
Zero Carb® Whey Protein Isolate
Whole Wheat Bread
Whole Wheat Pasta
Ezekiel Brand Foods
Fruits – all
Natural Peanut Butter
Fibrous Carbs – Can be added to any meal.
*Anything green is best
The above list will provide you with various options to spread throughout your week. Get creative. Spend some time during the weekend to prepare some healthy meals to carry with you to work and school, etc. Healthy food DOES NOT have to taste bland. Use an array of herbs and spices. These techniques have no calories and can easily turn a boring meal in to an exciting one.
Remember, drinking plenty of fluids is essential to your weight loss plan, just as essential as sticking to it. Don’t make the mistake of drinking excess calories either. Make sure you are only consuming minimal calorie beverages such as: Crystal Light, coffee, unsweetened tea, water, etc.
The addition of a fat loss supplement can be your winning ticket to breaking through your plateau. Try VPX’s powerful Fat Assault Matrix - Meltdown®. Just like you must be consistent with diet and exercise, you must be consistent with your supplement regime as well. Begin with 1 capsule twice daily to assess tolerance. Once you find your tolerance level you may want to bump your dosage up to two (2) capsules twice per day taken 30 minutes prior to a meal. Remember to always read the entire supplement label prior to use and do not exceed the recommended dose.
Once you are comfortable with your new healthy eating habits and have resisted the urge to cheat (note: your cravings should be diminishing by the day) your adopted habits will become natural to you. No longer will you NEED that slice of pizza or plate of French fries. You will break through your plateau and realize that your new body is significantly more rewarding than a slice of cake any day of the week.