10 Weight Loss Tips – The K.I.S.S. MethodBy Jared DiCarmine On December 4, 2010 Under Personally Recommended
Hope your doing awesome and your workouts are going great.
A lot of times I see people becoming royally confused about what to do in the gym, how to eat, and how to lose belly fat . In reality, it does not have to be this way. They tend to over complicate things and fill up their time with trying to do too much. When your trying to lose weight, you should always keep it simple; aka the K.I.S.S. Method, which stands for “Keep It Stupidly Simple” or “Keep It Simple Stupid.” You can put it any way you like. If you don’t want to hurt anyone’s feelings, then use the first sentence lol.
But here is the thing, if you just kept your workouts simple and your eating plan simple, dieting would be a breeze and your workouts would be much more productive. Much too often, people read about the latest workout trend and immediately hop on the bandwagon or try to fit it into their current routine thinking it would bring them instant results. What really happens is they become confused, frustrated and overwhelmed. Then they slack on their eating, miss workouts and they become what I like to call a Debbie Downer. It does not have to be like this.
So what I want to do is give you 10 fat loss tips that you can use right now to keep your fat loss efforts as simple as possible.
Tip 1: Do the big stuff first.
By doing the big stuff in your workouts first, you ensure you burn the most calories and hit mostly every major muscle group in the body. Such exercises are multi – joint compound movements such as squats, pushups, overhead presses, pullups, rows, etc…These exercises will be the most taxing on the body and will hit multiple muscle groups at the same time. Do these first in your workouts always!
Tip 2: Cook all of your meals on Sunday and Wednesday.
Cooking healthy meals all the time can be a pain in the you know what! I hate it. I’m lazy when it comes to this stuff so what I do is cook all of my meals on Sunday and on Wednesday. These last me the entire week and they are very easy to prepare. For example, just cook a pound or two of chicken breasts and turkey burgers that will last you for a few days. That’s 2 meals right there a day. Then the rest of your meals can be from eggs, cottage cheese, Greek yogurt, tuna fish, etc. Anything that can be made very quickly. You don’t need any time to prepare fruits. Oatmeal is a breeze. You can make a baked potato or sweet potato in the microwave and preparing salads will only take 5 minutes.
Tip 3: Keep your tempo high for your workouts.
If you know what you have to do that day for your workout, go in there, and push through it. Don’t waste time at the water fountain. Bring your own water. Don’t waste time talking to people. That can take up a lot of time right there. Don’t even sit down in between sets. Stay on your feet. This will keep you moving and help keep the tempo up. You’ll burn more calories by performing more work in less time.
Tip 4: Have protein in every meal.
Protein has been found to be up to 30% more thermogenic than carbs or fat! Your body has a hard time breaking down protein, thus it has to use up more calories. Also, protein will keep you full through out the day and help repair all the muscle damage from your workouts.
Tip 5: Instead of jogging, perform interval training.
Interval training whether it be on the treadmill, elliptical, StairMaster, has been shown to burn more TOTAL calories than steady state cardio (slow, mind numbing, boring cardio). You will be able to workout in less time and burn the same if not more calories. What’s better than that?
Tip 6: Reduce the amount of carbs per meal as the day goes on.
Chances are if you carry a lot of belly fat, you probably are naturally insulin resistant. Therefore you will need to drop your carbohydrate intake and limit your carbs to non starches such as beans, fruits, and full sprouted grains, which can be found in Ezekiel Bread. When you wake up in the morning, you are naturally more insulin sensitive than at night. You are also more insulin sensitive after a workout. So a good rule of thumb is to have your carbohydrates first thing in the morning and after you workout to avoid them being shuttled to your mid section.
Tip 7: When in a bind, have a protein shake.
Protein shakes are great! I love them because in 5 seconds, I can have 20 to 40 grams gulped down. I don’t have to worry about preparing them and cooking them. One to two scoops and I am done. When you are in a bind and don’t have time to cook, instead of opting for fast food or not eating at all, have a protein shake. They don’t taste that bad as many people believe. They actually taste quite good depending on what brand and flavor you get.
Tip 8: Forget about performing isolation exercises in your workouts.
Isolation exercises are things like bicep curls, tricep kickbacks, dumbbell side laterals, leg extensions, chest fly’s, etc. These exercises are not inherently bad, they just take up time and when you are trying to drop belly fat, you want to burn as many calories as possible and these exercises don’t give you the most bang for your buck! For example, if you took 2 subjects, both identical in every way and they both wanted to lose weight. Each diet was the same and the only thing different was their training programs. One person performed only isolation exercises and the other performed the big multi joint compound movements. I guarantee the 2nd person would lose the weight faster and would have a better looking physique then the first person.
Tip 9: Eat as many vegetables as possible.
You might think this is a no brainer but you wouldn’t believe how many people do not do this. By eating a ton of veggies, you are keeping yourself satiated, thus there is less of a chance of you cheating on your diet or having cravings for junk food. Plus, you get the added benefit of consuming tons of phytonutrients, vitamins, and minerals. I don’t care what vegetables they are or if they are frozen or fresh. Just eat as many of them as possible. Don’t get hung up on the nitty gritty details.
Tip 10: Have some type of social support.
Social support is huge when it comes to being successful at anything in life. When you have a great core of friends who are positive and push you to get better, more than likely you will over achieve the previous goals you set by a long shot. Tell people you are trying to lose weight and ask for their support, but only ask the ones you really trust. These will be your best friends and family. Anyone else will usually try to bring you down and entice you with junk food, etc. Therefore, having a strong social, support group will help keep you on track and make sure you do great!
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