Justin D
New member
I'm writing this mini-article as a reference for everyone on this forum, to show you the most safe, effective and fun way to start a fat loss, and get results in the quickest time.
There is a lot of bad information floating around, and I take it as my responsibility to clear things up and tell you the TRUTH based on what works.
I can confidently tell you from my own 8 years experience - having worked with over 200 female clients, beng a strength & fitness coach to over 4 sports teams, and having run my own nutrition for weight loss course for women in both the UK and Cyprus - that I KNOW, and my clients know what really works and what doesn't.
Not only that, but everything I do is learned from the top fat-loss and elite-level coaches in the world.
I understand that weight loss is made difficult and frustrating because there's so much conflicting advice out there. And you may find it hard to take my advice because much of it will be new to you, unconventional, and I fully expect to be lambasted by some members of this forum (but that always happens when someone goes against the grain to spread the truth).
So, I'll give you a basic overview of what to do, and a starting point. If you take the advice I give you (free of charge) in this thread, youwill save yourself possibly years of frustration, wasted effort, time and money. Just becuase its free dont think of this information as non-valuable - this is along the same guidelines as I give a paying client (and my 1-1 clients pay me a minimum of £35 per session).
If you have any further questions or would like me to follow up further then I am happy to answer them. Having this thread will be helpful as I can redirect people here rather than posting the same answers over and over.
Here we go....
The Ultimate, NO B.S Fat loss Guide for Beginners (and Advanced Alike)
1. Mindset
Before you think about exercise or nutrition, your mindset must be right.
You need to set goals which will keep you motivated, and you also need to set smaller, 'behaviour goals'.
Set yourself new daily behavious will lead to good habits - when you get the behavious sorted then the big outcome goal of the weight loss journey will take care of itself.
So, a beahaviour goal may be:
- I will eat a serving of vegetables with every meal today
- I will do a great workout tomorrow, and 2 more times this week
- I will drink at least half a litre of water a day
You see, these are all very easy things to accomplish. When you get in the habit of doing these things you are 80% of the way towards reaching your goals already! Don't let the outcome goal of losing a big number of weight put you off or seem stressful.
If you want to lose a SPECIFIC goal of 50lbs, say WHY you are doing it, put a DEADLINE on it, say HOW you will do that (behaviours) and write it down somewhere you can see it everyday.
For example, you could write "I am going to lose 50lbs by June 1st 2012 - I will do this because I want to feel confident and look sexy wearing my bikini on my summer holiday. To lose the 50lbs I am going to exercise 3 times per week, eat healthy foods at least 80% of the time and drink a litre of water each day".
You could then write that down in big letters on a piece of paper and stick it up on your refridgerator.
Now we can start properly...
2. Nutrition
80% of the time, eat:
Lean meats
Poultry
Fish
Eggs
Fruits
Vegetables
Nuts
Seeds
Legumes
Beans
Nut and seed oils
Water
20% of the time you can often get away with indulging and not affect your results.
Get a serving of fibre-containing carb, healthy fat and protien in each meal.
Fibrous Carbs sources:
All fruits
All vegetables
Legumes
Beans (also protien source)
Nuts and seeds (also protien and healthy fat source)
Rice
Healthy fat sources:
Eggs (also protien source)
Fish (also protien source)
Nut and seed oils
Protein sources:
Lean meats
poultry
As you can see, most protien foods also contain good fats, so one decent serving of those foods can give you both. Therefore a meal of half a plate of vegetables and a fish fillet would satisfy the recommendations.
When you eat is also important. Eat a good breakfast so you dont get sugary cravings thoughout the day.
Eat at least an hour before a workout so you have more energy to get a more effective workout (and don't get nauseuos). Never exercise on an empty stomach.
Eat after your workout. A good source of protien and carbs is best here. I'd strongly recommend a reputable whey protien shake with water immediately after your workout. About an hour later resume normal eating. the hours after a workout are also the best time to eat any cheat meals you are having that day, as your body is in a fat-butning state (IF you do the RIGHT exericse, which I'll get to in just a bit).
So, as you can see, WHAT you eat and WHEN you eat it are the most vital things. Notice how I never mentioned HOW MUCH you eat? That's because in this life anything worth doing is best measured in terms of Quality not Quantity.
Counting caloires is a measure of quantity, and can be very misleading.
I don't care how many calories you consume, as long as you are following the advice above, you will see amazing results. I have never had a client count calories ever - and the results speak for themselves. Plus the caloires in vs calories out theory is based on WEIGHT loss. We want FAT-loss.
You can most definately increase your calorie intake and still burn more fat than you previously had.
With that said, Its important I clarify here that decreasing your calories via diet is not the fastest solution in my experience. Instead I boost the amoutn of fat calories burned via causing a spike (or boost) in your metabolic rate. See Exercise...
3. Exercise
The last part of the equation.
The key to successful fat loss is to perform exercise that boosts our metabolism. The best form of exercise for this is resistance training done in the form of circuits.
This has been shown to burn 9 times more fat than aerobic running, and in a fraction of the time.
I recommend starting with body-weight circuits that will help tone and strengthen your midsection, legs and arms, as well as giving you a great cardio workout by elevating your heart rate with short rest periods.
Here's a sample starting workout to get you going:
Warm Up:
Bodyweight squat or hip raises x 10
Press Ups on knees x 5
Plank hold for 20 seconds
Rest 30 - 60 secs and repeat one more time
Main Metabolic Workout:
1a) Hip / Glute Raise x 10
1b) Plank x 15 secs
Rest 30 seconds and repeat for 3 total sets
2a) Squat x 10
2b) Bird Dog x 5/leg
Rest 30 secs and repeat for 3 total sets
3a) Push up x 8 - 10
3b) Side Plank x 10 secs / side
Rest 30 secs, repeat 3 total sets
Cardio Interval Finish:
Perform a sqaut for 20 seconds, rest 10 seconds, then perform press ups for 20 secs, rest for 10.
Repeat this sequence 8 times for a fat-burning 4 minute interval cardio workout (no treamill or cardio machine required)
Repeat this workout three times per week and walk for at least 30 minutes on the days inbetween (although a walk every day is desirable).
And there you have it. Weight loss is not just "Eat less and exercise more" as many will have you beleive.
In fact, I'd say 70% of the female clients I meet need to exercise LESS and eat MORE in order for thier fat-burning hormones to kick in.
I hope this guide has helped, and as I said if there's anything else you'd like to know feel free to ask.
Justin Devonshire
There is a lot of bad information floating around, and I take it as my responsibility to clear things up and tell you the TRUTH based on what works.
I can confidently tell you from my own 8 years experience - having worked with over 200 female clients, beng a strength & fitness coach to over 4 sports teams, and having run my own nutrition for weight loss course for women in both the UK and Cyprus - that I KNOW, and my clients know what really works and what doesn't.
Not only that, but everything I do is learned from the top fat-loss and elite-level coaches in the world.
I understand that weight loss is made difficult and frustrating because there's so much conflicting advice out there. And you may find it hard to take my advice because much of it will be new to you, unconventional, and I fully expect to be lambasted by some members of this forum (but that always happens when someone goes against the grain to spread the truth).
So, I'll give you a basic overview of what to do, and a starting point. If you take the advice I give you (free of charge) in this thread, youwill save yourself possibly years of frustration, wasted effort, time and money. Just becuase its free dont think of this information as non-valuable - this is along the same guidelines as I give a paying client (and my 1-1 clients pay me a minimum of £35 per session).
If you have any further questions or would like me to follow up further then I am happy to answer them. Having this thread will be helpful as I can redirect people here rather than posting the same answers over and over.
Here we go....
The Ultimate, NO B.S Fat loss Guide for Beginners (and Advanced Alike)
1. Mindset
Before you think about exercise or nutrition, your mindset must be right.
You need to set goals which will keep you motivated, and you also need to set smaller, 'behaviour goals'.
Set yourself new daily behavious will lead to good habits - when you get the behavious sorted then the big outcome goal of the weight loss journey will take care of itself.
So, a beahaviour goal may be:
- I will eat a serving of vegetables with every meal today
- I will do a great workout tomorrow, and 2 more times this week
- I will drink at least half a litre of water a day
You see, these are all very easy things to accomplish. When you get in the habit of doing these things you are 80% of the way towards reaching your goals already! Don't let the outcome goal of losing a big number of weight put you off or seem stressful.
If you want to lose a SPECIFIC goal of 50lbs, say WHY you are doing it, put a DEADLINE on it, say HOW you will do that (behaviours) and write it down somewhere you can see it everyday.
For example, you could write "I am going to lose 50lbs by June 1st 2012 - I will do this because I want to feel confident and look sexy wearing my bikini on my summer holiday. To lose the 50lbs I am going to exercise 3 times per week, eat healthy foods at least 80% of the time and drink a litre of water each day".
You could then write that down in big letters on a piece of paper and stick it up on your refridgerator.
Now we can start properly...
2. Nutrition
80% of the time, eat:
Lean meats
Poultry
Fish
Eggs
Fruits
Vegetables
Nuts
Seeds
Legumes
Beans
Nut and seed oils
Water
20% of the time you can often get away with indulging and not affect your results.
Get a serving of fibre-containing carb, healthy fat and protien in each meal.
Fibrous Carbs sources:
All fruits
All vegetables
Legumes
Beans (also protien source)
Nuts and seeds (also protien and healthy fat source)
Rice
Healthy fat sources:
Eggs (also protien source)
Fish (also protien source)
Nut and seed oils
Protein sources:
Lean meats
poultry
As you can see, most protien foods also contain good fats, so one decent serving of those foods can give you both. Therefore a meal of half a plate of vegetables and a fish fillet would satisfy the recommendations.
When you eat is also important. Eat a good breakfast so you dont get sugary cravings thoughout the day.
Eat at least an hour before a workout so you have more energy to get a more effective workout (and don't get nauseuos). Never exercise on an empty stomach.
Eat after your workout. A good source of protien and carbs is best here. I'd strongly recommend a reputable whey protien shake with water immediately after your workout. About an hour later resume normal eating. the hours after a workout are also the best time to eat any cheat meals you are having that day, as your body is in a fat-butning state (IF you do the RIGHT exericse, which I'll get to in just a bit).
So, as you can see, WHAT you eat and WHEN you eat it are the most vital things. Notice how I never mentioned HOW MUCH you eat? That's because in this life anything worth doing is best measured in terms of Quality not Quantity.
Counting caloires is a measure of quantity, and can be very misleading.
I don't care how many calories you consume, as long as you are following the advice above, you will see amazing results. I have never had a client count calories ever - and the results speak for themselves. Plus the caloires in vs calories out theory is based on WEIGHT loss. We want FAT-loss.
You can most definately increase your calorie intake and still burn more fat than you previously had.
With that said, Its important I clarify here that decreasing your calories via diet is not the fastest solution in my experience. Instead I boost the amoutn of fat calories burned via causing a spike (or boost) in your metabolic rate. See Exercise...
3. Exercise
The last part of the equation.
The key to successful fat loss is to perform exercise that boosts our metabolism. The best form of exercise for this is resistance training done in the form of circuits.
This has been shown to burn 9 times more fat than aerobic running, and in a fraction of the time.
I recommend starting with body-weight circuits that will help tone and strengthen your midsection, legs and arms, as well as giving you a great cardio workout by elevating your heart rate with short rest periods.
Here's a sample starting workout to get you going:
Warm Up:
Bodyweight squat or hip raises x 10
Press Ups on knees x 5
Plank hold for 20 seconds
Rest 30 - 60 secs and repeat one more time
Main Metabolic Workout:
1a) Hip / Glute Raise x 10
1b) Plank x 15 secs
Rest 30 seconds and repeat for 3 total sets
2a) Squat x 10
2b) Bird Dog x 5/leg
Rest 30 secs and repeat for 3 total sets
3a) Push up x 8 - 10
3b) Side Plank x 10 secs / side
Rest 30 secs, repeat 3 total sets
Cardio Interval Finish:
Perform a sqaut for 20 seconds, rest 10 seconds, then perform press ups for 20 secs, rest for 10.
Repeat this sequence 8 times for a fat-burning 4 minute interval cardio workout (no treamill or cardio machine required)
Repeat this workout three times per week and walk for at least 30 minutes on the days inbetween (although a walk every day is desirable).
And there you have it. Weight loss is not just "Eat less and exercise more" as many will have you beleive.
In fact, I'd say 70% of the female clients I meet need to exercise LESS and eat MORE in order for thier fat-burning hormones to kick in.
I hope this guide has helped, and as I said if there's anything else you'd like to know feel free to ask.
Justin Devonshire
