10 TIPS FOR KEEPING LEAN
No magic pill: Hard work is the key to good health
Clients and friends often ask about diets, exercise plans and super foods that they’ve heard will help them lose fat and stay lean.
In almost every case, the product or program’s claims are too good to be true, and there’s someone at the top of the pyramid making a lot of money by selling empty promises.
I believe that most people could stand to lose five, 10 or even 15 pounds of excess body fat.
It may seem appealing to be able to follow a miracle workout, or take a magic pill to lose the weight, but it’s just not realistic.
Maybe the idea of following the tried and true formula, which includes discipline and hard work, is just too daunting. Or maybe you just don’t have the right motivation yet.
For starters, know that your body really doesn’t need to carry around a lot of fat, and it will be better off without it. The benefits of losing five per cent of your body weight in fat are extensive, including: ■ Lowering cholesterol ■ Improving mobility ■ Improving blood sugar control ■ Reducing joint stress, aches and pains ■ Improving your breathing ■ Increasing self-confidence
The problem is, despite the incredible amount of information available today, I’m not sure most people know how to develop a successful strategy for losing weight.
With many of my clients, we’ve followed a time-tested approach and seen serious results. This involves hard work and determination, with a little direction and training help from me. This column is intended to summarize the weight-loss strategies that I’ve seen work for so many people. Hopefully, by following this approach, you can share this kind of success.
START WITH SLEEP
Adequate sleep is critical when you’re trying to lose weight. Sleep helps keep your metabolism elevated and gives your body time to repair and recover from your workouts. This helps your body to maintain its muscle mass and be ready for highenergy days and great workouts.
MONITOR YOUR FUEL LEVELS
Your body is a lot like a gas engine. It requires fuel to keep running. With too little fuel, it’ll slow down and eventually stop on you. Too much fuel and you’re going to have to store it somewhere until it’s needed. This is what happens with extra calories: They get stored as fat all over your body. Figure out how many calories your body needs in a day, and then stick to it.
SPREAD IT OUT
Once you know your calorie needs, divide this number by five. Plan on consuming five meals each day, at three- to four-hour intervals, beginning early in the morning, and continuing until just before bedtime.
This pattern of eat-digest-eat-digest will increase your metabolism, stabilize your blood sugar, prevent fat storage, and provide structure and consistency to your day.
Try to avoid eating anything between these meals.
CARB CONTROL
Although your body needs carbohydrates as a fuel source, not all carbs are created equal.
Sugars may taste good, but they’re not good for your body. They mess with your blood sugar and insulin levels, promote fat storage, and are consistently being linked to cancer development.
If you’ve fallen into the habit of having something sweet with every meal, make the effort to gradually reprogram yourself.
GET ON THE TRAIN
I know it’s possible to lose weight without exercising, but this is a great way to ensure that you gain that weight back. If you’re planning on losing body fat, you need to make sure you train consistently.
MAKE THE MOST OF EVERY MINUTE
There’s exercise, and then there’s exercise. You’re not going to burn a lot of calories during 45 minutes of knitting.
For best results, shoot for 45 to 60 minutes of moderate- to high-intensity activity five days per week, getting your heart rate to 70 to 80 per cent of your age-predicted max.
This should include a mix of resistance-training, cardiovascular conditioning, agility drills, core exercises, etc.
WHY SIT WHEN YOU CAN STAND?
When I was playing football and was trying to gain weight, I followed this guidance in the reverse order. I was always trying to conserve calories. But for fat loss, which is the goal of most, take every opportunity to move your body as much as possible. That means don’t drive if you can walk, and don’t walk if you can run.
BE REALISTIC
If you set goals that are too ambitious, you’re more likely to get discouraged. Success in small goals equals success in bigger goals.
RALLY THE TROOPS
A supportive family and friends can make all the difference in your weight-loss efforts.
Ask the people closest to you to help you stay motivated and on track. Stay away from people who are bad influences.
CUT YOURSELF SOME SLACK
You’re going to slip up once in a while. There’s nothing you can do but accept this inevitability and be prepared to double your efforts when it happens.