Fat Loss Tips
Not everyone is ready for a structured diet. Some people just want a gentle nudge in the right direction. They will feel more confident about themselves this summer WHEN they are required to take their shirt off. I compiled this list for you of the things I did when I was way to lazy to work a real diet, but I wanted to maximize my self confidence.
If you do want a real diet, click here!
1) Every meal should have protein
Honestly there is very little nutrition you need that isn't pictured here. Some vitamins require plant matter or supplementation but nothing is as nutritious as a mixture of different meats. D, K2, E, A, B12, their all pictured above except C.
This was my mom’s rule when i was a kid, “Never eat unless there is a reason. And there is no reason to eat if there isn’t protein included.” Protein means “most important” and is what you need. People who don't lift weights can get away with 0.8 g /Kg or about 60 g of protein a day, but people slashing their carbs need more and so do lifters. For people who REALLY want to make progress with fat loss they are usually eating 1-1.5 g of protein per pound of body weight.
Best protein sources in order are:
See those red words? They are called Hyperlinks, click them to investigate that concept further, I have hundreds of articles so if your confused on something click it!
2) Vegetables are filler
The only time I have veggies are when its made with my chinese food. Why? I have a hard time getting all my food in even when dieting. Unless your hungry, veggies are a waste of precious real estate: your stomach space.
Vegetables are not nutritious. There is very little to them other and water. Yes they have vitamins, but so does meat and we absorb way more from meat than vegetables. Vegetables are good for one thing, filler. When you’re hungry eat your protein then all your veggies next, this makes you feel full and keeps you from eating food you shouldn't; Or being mean to people who get in your way! Freya's Garden is a great for getting all your actual health benefits from plant matter without having to actually eat the revolting stuff!
3) Fruit turns to fat
On paper fruit sucks. It's just sugar, water, fiber, and vitamins, But super expensive per unit carb. But each fruit has a specific health benefit for those who want to live a real long time.
Unless you use the sugar (because fruit is just a vegetable with sugar) in fruit right away it turns to fat. The sugar in fruit does not spike your insulin like starches and man made food, so it doesn't shut off fat burning. The extra sugar you're not using can’t be stored as starch in the muscle called glycogen, it has to be stored as fat or refill liver glycogen. The big benefit of fruit is the anti oxidants, which supposedly help you prevent cancer.
There are 2 times its logical to have fruit:
1) Before vigorous exercise you can have fruit and it will be burned off for energy. And you will still burn fat with the fruit. I would stick to a banana or a banana and an orange.
2) 30 minutes post workout you can have some fruit to refill the glycogen in the liver so the starches you're having post workout go exclusively to the muscle. It's like fodder in other words, the sugar in fruit is so inferior it's like a blocker for the liver so the good stuff can get where we want it - the muscle.
Ideal fruit for fat loss:
Grapefruit (has nangarin ) about 15 g carbs
Orange (has nangarin) about 15 g carbs
Banana (has potassium) About 40 g carbs
Apple 15 g carbs
Pear 15 g carbs
Berries have no place in this article but supposedly prevent cancer
The nangarin helps your supplements work longer and the potassium helps your muscles stay full of water.
4) Drinking Water
Bad asses drink water. Chicks dig badasses. Therefore chicks will dig you if you drink water! It's science, you can't argue.
You can drink as little as 64 oz a day in theory but thats not if you’re working out, on creatine, or losing fat. In those cases you need 1-2 gallons of water a day. Between this and the veggies you won't be hungry and you should be pooping every morning. I would add in 1 tablespoon of Psyllium fiber before bed if this isn’t happening BUT YOU MUST put it in 30-50 oz of water and slam it before bed. This will work like a brillo pad and scour your intestines so TOMORROW you absorb all your food when you eat it, not have it sit around for later. As you can see from the fruit section, we eat certain things at certain times for VERY good reasons. This fiber makes that chronological precision possible, but without water it’s not going to work.
5) Use Sea Salt
Sea Salt does not make high blood pressure worse, so quit bitching!
Your body won't store all that water in your muscles unless you're using at least 2000 mg of sea salt a day. No this isn’t “salt” and it’s not bad for your blood pressure or heart. It’s actually beneficial. For the details on that Click Here
6) Keep all your carbs around your workout
I'm Lazy so i don't like doing cardio. I try to limit my carbs till after i lift so i burn fat while training.
It’s Ideal that you have no carbs all day until you lift. Then you have all your carbs post workout from 30 minutes post workout to about 2-3 hours post workout. Each person is different, but the shortest window is an hour long.
The best carbs are starches like sweet potato, wild rice, quinoa, amaranth, and then a banana to trick your liver into ignoring the starches. Like feeding a guard dog peanut butter so it won't bark or bite.
Now if you HAVE to have carbs pre workout or you can't get a pump or you get light headed or whatever your excuse…. You can have an orange and/or a banana. That’s the best combo.
7) Get Leptin and GH release when you sleep
Sex before bed will obviously burn fat but will also amplify the GH you release while sleeping. Service your woman first thing in the morning and right before bed to skip cardio but still get the same GH release!
You need 8 hours of sleep to get the leptin release that stops your hunger the next day. This is really important, but what’s even more important is night time GH release. L-Arginine or L- glutamine before bed is the fastest way to increase your night time GH release!
The most important part is to be asleep 8 hours and I suggest Melatonin before bed if you are having a hard time sleeping.
Cardio will not make you look like this. A butt like this is only made with weights and in most cases Squatting. And ladies, if you look like this you will get plenty of night time cardio so its a win win!
Most people think the main way to lose fat is to do cardio - Not really. If you’re not proficient in weights or even machines it’s possible you’re going to burn more calories per hour with cardio equipment than you would with weights. But with weights, assuming you lifted correctly and hard enough to break your muscles down then the amount of calories that are used to repair the muscle AFTER you’re done lifting, ends up burning more calories than you would have with many cardio sessions. This effect is called EPOC or after burn. One form of cardio does this, HIIT cardio. That’s more like lifting weights than normal cardio. One version of Hiit, my favorite, is a 30 second SPRINT, not run, then a 60 second walk. Do this 10 times and it’s like ten 30 second ‘sets’ of sprinting and you just got a sweet ANABOLIC hamstring workout and it burns more fat than steady state cardio! At least on a minute for minute exchange.