If I told you that to win a million euros you had to jump out of an aeroplane, I am sure some of you would overcome your objections, fears, excuses of heights and whatever it took to fling yourself from a moving plane.
Fat loss is no different. The task is not impossible. It just requires all out war. It requires 100% effort, focus, determination and clear road map. Particularly if you want to get lean quickly. Not 80%, not being flaky at the drop of a hat.
You are either in or out.
What about this? What about if I were to tell you that to win a million euros you would have to strip naked and walk up your town high street.
I am sure that would drive you to become body conscious, enough to actually take it seriously.
So if fat loss is your goal and ‘getting in shape’ or ‘toning flabby bits’ is what you are after you had better be prepared for the fight.
Cover models, celebs have it easy. The sheer burden of having to look good in the public eye seemingly drives them work their back-sides off to stay in shape.
So where does it all begin?
First step – ditch the excuses. I couldn’t care less how many kids you have, what hours you work or how much stress you are under at work. I really couldn’t.
Some of the above is not your fault. Some of it is. But you have to take responsibility for your own actions. You didn’t slip into that biscuit tin and accidentally fall in that bowl of ice-cream.
If you want it enough you will move heaven and earth to do it. One of my clients sets their alarm to get up before the children to cook and prepare meals for the day. That is why she is very lean. Others just do it.
So what do you need to do to get lean in say 4 weeks? This would equate to dropping a serious amount of body fat.
Notice a say body fat, not weight. You see the crucial difference here is we are looking to preserve what muscle we have. Muscle is crucial to our metabolism, tone, health and well-being. Starving yourself will lead to a loss of muscle.
It really takes a three-pronged approach focusing on training, nutrition and supplementation.
Training requires hard word. Plain and simple. Ideally, training twice a day with two days on, one day off with weight training and sprint intervals is key. Performing an exercise for the upper body and pairing this with an exercise for the lower body works best. As does High Intensity Intervals with bouts of hard work (sprints, jogs, runs – whatever you deem high intensity) followed by easy period of recovery. This is repeated for 20 minutes.
Note I say ideal. You have to build up to this. Even getting some exercise in is enough.
Your nutrition will lean towards taking in vegetables, organics meats and fish and Omega 3 Fats in the form of Fish Oil, Nuts, Seeds and healthy oils.
Before you say, ‘Where are the breads, pastas, rice or spuds’ or ‘this isn’t balanced’ then please this isn’t for you.
I liken wheat and other refined cereals to sugar. “Wheat influences blood sugar levels the same way as plain table sugar”.
Results come fast as result if coupled with a good training programme and sound nutrition as a tailored supplement programme can be modulated depending on your own body fat distribution.
For example carrying fat around your mid-rift – the dreaded love handles – would signify a low tolerance to sugars and poor insulin management. Fish Oil, Magnesium, Greens Powders and a special blend of Fenugreek and other herbs would work wonders here.
Does this require hard-work? Yes. But it also requires a road-map tailored to your needs, a sound understanding of your physiology and hormonal activity all topped off with the grit between your teeth.
John Lark is a Fat Loss Specialist providing tools to help you get healthier and leaner – faster. He can be contacted at 01-505213. Download your free fat loss report at www.spherefitnessstudio.com
