Fast-Track Your Fat Loss: 6 Tips to Get you Started

First off, if you celebrate Christmas, Merry Christmas!  If you don't, Happy Holidays!

I'll be quick because I have to head out to a Christmas lunch.

FAT LOSS.

Who's doesn't want this???

Some quick tips for ya to help you get started.

1.  Abs are made in the kitchen - if you want a 6-pack or skinnier arms or a smaller bum, you HAVE to attack the problem in the kitchen first.  Since there is no such thing as spot reduction, I won't even say more about it.  However, there are a few things you can try if you haven't already.  First, don't think the word diet because diets don't work.  Think eating habits or healthy food choices.  This will make it more "long term" for you.  Reduce the amount of wheat you consume.  If you want to be drastic, I would remove all the bread and pasta's from your diet.  Remove all processed foods and high-sugar-content foods.  Don't drink your calories - this applies to pop, juice and alcohol.  Sure the odd glass of wine is not going to kill you but the Pepsi might ;-)  Don't bother replacing these foods with the gluten-free alternatives - they are just as bad.


The idea here is to maintain a steady blood sugar throughout the day.  Don't be fat phobic - fat is not the problem.  Fill your diet with salads, avocados, coconut oil, nuts and seeds.  Eat meat occasionally and decide if you want to eat dairy - some people have reactions to eating dairy.  I eat dairy but I've removed all gluten from my diet.  I feel soooo much better energy-level wise and I actually got leaner!  Some great resources to look into are Wheat Belly  by Dr. William Davis (blog) and anything by Michael Pollan (website).

2.  Use multi-joint exercises in your workout.  Think squats, dead lifts, pushups, overhead presses, rows, machine-assisted chin ups or unassisted chin ups and core stabilization exercises.  Don't think biceps curls, triceps extensions, leg extensions, leg curls or calf raises.  If you have a trainer that knows you want to lose fat and he/she focuses on single joint exercises, FIRE HIM/HER!!!

3.  Do circuits or super-sets in your workout - check out my article in the new Fat Loss Collector's Issue for Winter 2012, put out by the publishers of Oxygen Magazine.

4.  Long slow cardio WILL NOT WORK.  You must increase the amount of metabolically active tissue in your body - this is called muscle.  Lift weights and get strong.  You're far better off doing workouts with weights than you are slaving on the elliptical or treadmill.  Intervals on the other hand will work nicely.  Increase the intensity by going hard for a certain amount of time, say 20 seconds, followed by an easy period, say 40 seconds.  Repeat this for just 10 minutes - see how you feel after this 10 minute bout on the cardio machine vs. going slow for 60 minutes.

5.  Don't worry too much about single leg exercises at the beginning of your program.  Most overweight unfit people do not have enough strength to perform single leg exercises safely - these include lunges and step ups.

6.  Do not do sit-ups or crunches - remember, I told you that spot reduction does not work.  Since you are overweight, you probably do not have the best posture, so doing these exercises will only make your posture worse.  If you can, perform isometric exercises such as front planks and glute-planks.  Don't worry about side planks at the beginning of your program - they are quite difficult.  If you can perform side planks from your knees, please do.

Don't do this, please.

Make sure to check out my article - there is an 8 week program in it for you to follow.

Please read me!

Just made you feel guilty about eating all those sweets this holiday season didn't I?  Ooops, sorry!

Best of luck in the new year with your fitness goals.

Thanks for reading and see you in the new year,

PS.  Please share this post with friends if you found it helpful.