Lose Weight and Get Fit Naturally Without Supplements or Pills FAST! Learn HOW!
This is week four of our F.A.S.T. Weight Loss and Fitness System. This part is about changing it up and switching gears. You’ve been making awesome changes, so let’s make them even more awesome! Ready? Read on!
Here is what you need to know (F.A.S.T.):
Food – Read your labels. Did you know that there are fake wheat breads out there? Yup, they just add brown food coloring to white bread. Sickening, right? You should be looking for wheat breads with a minimum of 3-4 grams of dietary fiber under 200 cals per serving. Fiber fills you up, makes you feel fuller longer and prevents you from over eating!
Protein is right up there with fat as being the most calorie dense nutrient. Fiber is not. Also, eating a heavy protein diet can have adverse health effects while packing on lots of calories. Carbohydrates are in almost everything we eat (due to processing and the adding of sugars, syrups and grains). However, you need protein and carbs for workout recovery and to keep your body from catabolizing your muscles for energy (That’s why if you cut too much, your body will go into starvation mode, horde fat and eat your muscle first!)
So, look for food that has the highest fiber content per serving. Plus, high-fiber foods are mostly likely to be less processed! Balance your diet with a colorful plate (pizza is colorful, but not what I’m talking about, lol!). A balanced diet is a healthy diet. Check out MyPlate for guidance Consult a doctor or dietician before starting any dietary regime to avoid injury or medical issues.
Activity – Have your muscles stopped being sore? Is your weight loss slowing or leveling out? You need to do something else. I have clients that love to run, but that is all they do. Some love CrossFit, but that is all they do. Have you been just doing cardio? Start a weight training program. The problem is, their magnificent bodies are doing what it is designed to do… adapt!
You body will adapt to its present workload and economize its energy expenditure. That means, you have to change your routines, intensities and durations. If you are running for 30 minutes a day, you should probably start some cross training routines instead (still cardio, but your using different muscle groups). Walking because of weight or physical restrictions? Try aqua aerobics or hiking on uneven terrain.
Body builders hit “plateaus” all the time. They have to “shock” their bodies into growth by either simple routine, exercise or load changes. So, to keep your from adapting, stay ahead of it and change up your activity! You will see and feel the difference in the kick start! Looking for exercise ideas? Click here! Consult a doctor before starting any fitness routine to injury or medical issues.
Support – The camera doesn’t lie. You can fool yourself in the mirror. But that camera is going to tell you the truth. Take before and after photos (and “along the journey” pics too). This will 1) Keep you on track because you want to see visible improvements. 2) Gives you a trophy and bragging rights at the end of your transformation. 3) Gives you a tangible reminder of what you were and what you are now and gives you a visual reason not to go back. Trust me, I have pics of me that will forever remain buried, but they are there for me to motivate myself. Stay motivated and snap those shots! Make sure to use our FAST System Support Page too!
Tracking – This is going to tie in to this week’s Support section. Taking pictures. Take pictures weekly. Also for each picture, record your weight along with your neck, chest and waist size (guys) or neck, chest, waist, hips and thighs (ladies). You will see two things 1) What your data was when you took that picture. 2) You can track your body composition (body fat) and your muscularity (how tone or tight you have become visually). Want to know something crazy? You might actually hit a point where you are actually back at your original weight, but your waist might be 34 inches versus 42 or your dress size my be 4 versus 14 due to your body composition! Track your success!
So, to sum it up:
Continue to eat a balanced diet consisting of essential proteins and carbs, but also with high-fiber foods to keep you fuller to avoid overeating. Change up your activities to keep your body from adapting to keep melting fat and building muscle. Start snapping those pics to hold yourself accountable and to track your success! Here’s to the new you for the new year!