Day Seven Nutrition – Seeing The Big Picture!
(You Made It!)
I know what you want me to tell you.
You want me to fill you in on that “one, weird trick”, right?
You want me to give you a list of “11 Superfoods To Torch Your Belly Fat” or “The Top 5 Exercises To Tone Your Thighs”?
Well, I have some bad news for you…………
I’m not a charlatan!
Sorry to burst your bubble.
Actually, maybe I would make more $$$$ if I sold you on false hopes and dreams……………
But I actually AM going to give you some excellent advice.
This is “big picture” kinda stuff.
Listen carefully, regardless of what Dr. Oz tells you………this is truly the only way to win the long game when it comes to nutrition…
Item #1: Watch Your Calories
Human beings are awful estimators of calories.
How bad?
So bad that we generally eat 50% more calories than we think we ate (this has been studied numerous times).
We also burn up to 50% less calories than we think we did!
(You know that “calorie counter” on the elliptical? Disregard it – it’s totally incorrect.)
The only way to lose weight is to consume more than you take in.
If you think you’re in a calorie deficit, but you’re not making progress………..then you’re not in a calorie deficit.
Simple as that.
Item #2: Eat Your Protein
Protein is your absolute best-buddy when it comes to dieting.
It will make you less hungry, give you more energy, help you preserve your muscle, and make your diet more enjoyable.
Aim for close to 1 gram of protein for every pound you weigh.
Make it a priority – your waistline will thank you.
Item #3: Eat Like An Adult
Remember when ice cream and cake were reserved for birthday parties?
Or when dining out was only for special occasions?
How about when Mom used to tell you to eat your veggies at dinner?
Turns out, Mom was right!
Stay away from the processed snacks and junk food.
Save the “treats” for a once-per-week – or less.
Nearly all of your meals should follow the same basic format:
> Protein
> Whole food carbs
> Little/no extra fats
> Veggies
The possibilities are endless – there are incredible combinations of tasty and healthy meals you can make with these guidelines.
Find some foods you enjoy – which brings me to the next item………
Item #4: Eat The Foods You Love!
Seriously – if you don’t enjoy the foods you’re eating, find some new foods!
You don’t have to eat “salads and kale” when you’re on a diet.
Remember – one, specific food will not cause fat loss! (Or fat gain for that matter………)
Explore the grocery store a bit.
Look for new and exciting recipes.
I promise you – you can find foods that you love that ALSO align with your nutritional goals!
Find a buddy to work with, which brings me to the final item………….
Item #5: Get A Support System!
There is serious strength in numbers!
If people in your day-to-day life aren’t as gung-ho on their nutrition and fitness as you are, no worries, my friend.
Have you ever heard of the interwebs? 🙂
We have a unique, group coaching experience going on right now full of hundreds of other members who are working towards improving their health and fitness levels.
You can have the very best information to get you jumpstarted on the path to a whole new you!
==> Personalized macronutrient numbers to maximize your fat loss.
==> Nutritional tips and hints to make dieting simpler and easier.
==> Access to a highly sought after fitness coach to guide you through the process.
==> A community of others to support you and pick you up when you get down.
==> Plus, much, much more!
ACTION ITEM – come join our Group Coaching Team as we kick ass, lean out, and crush life. 🙂
Day Seven – The Big Picture:
Training – Will Weights Make Me Bulky?
Why do I keep getting inquiries like this one in my inbox?
Now, don’t get me wrong – I’m not picking on this person.
In fact, I wrote her back a well thought out response, and ensured her – that weight training is 100% the way to go to improve your physique.
But this email isn’t an isolated incident!
In fact, to find it, I literally just opened my inbox – it was just sitting there, just like so many other emails that say the exact same thing!
There’s something I want you to know and understand:
Getting “Bulky” Will Take A Good 5 Years Of Consistent Weight Training And Dieting For Men, And At Least Twice That Timeframe For Women!
And by “consistent” I mean 3-5 times per week for that entire timeframe, minus a few off weeks per year!
Not only that, but you will have to train specifically for muscle gain during that time!
If you have no intentions of adding substantial muscle mass to your frame, and you are not employing targeted strategies to gain weight, you will not become “bulky”.
Period.
In fact, every single one of our amazing client transformations has used weights.
That means the barbell, the dumbbells, and the machines.
They also lift those weights as heavy as they can safely lift them!
I had a college roommate who came to the weight room with me one day.
He had never weight trained in his life.
I was surprised by his strength, though.
He started by doing a set of 10 bench presses with 115 pounds!
I was impressed!
As we moved onto the next movement, he says to me:
“I think I’m good on the weights. I don’t want to gain too much muscle.”
I smiled and continued on with my workout.
I couldn’t help but think, “If only it were that easy, dude!”
And ladies, if you think lifting will make you bulky, just tell that to Susie here:
Susie is a nurse and a mother of 3.
After she had her third child, she wanted to get the baby weight off of her.
She had tried running, playing volleyball, and swimming – but nothing seemed to work!
So guess what we did?
We started lifting!
Yup, we started doing bench presses, squats, deadlifts, and other barbell lifts.
When we combined lifting with an intelligent diet, the pounds just melted off of her!
No matter who you are, no matter what your age is, no matter what your current fitness level is…………..you will benefit – and lose fat – from keeping strength training a constant staple of your fitness regimen!
But you don’t have to take my word for it.
You can just chat with the 1,000+ clients I’ve helped through transformations!
Day 7 Mindset! You made it!
Now…..What Will You Do To Keep Going?
Wow – congratulations!
You made it all the way to the end!
Not many people stick with it the full 7 days. Looks like you’re one of the motivated few……
Now, I have a HUGE question for you:
“What will you do to keep going?”
Here is some killer advice on EXACTLY how you can make fitness a priority, and improve your life from this day forward.
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Fitness needs to be long term.
And FINALLY there is a solution – that’s fun, that’s engaging, that’s motivating, that’s AFFORDABLE, and that gets you SERIOUS results.
Click the red box to learn more about it.
-Jason
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Ready To Change Your Life?
(Click The Red Button Below)
