rabolt1
New member
I am reposting this from my other thread since it does cover two topics, My Before & After and Weight Loss Programs.
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Before I start, let me tell those of you who are either thinking about a journey down the fat loss trail or are well on your way that we are all different and will experience different results, but if you follow many of the trusted programs on this site, you should be successful. This is was first attempt at a physique transformation and I think I was very successful.
My journey was 90 days and resulted in 35 lbs of FAT lost. You can read my blog and watch my transformation video
One of my pet peeves is calling a transformation "weight loss." I prefer the term fat loss. It is the fat hat is causing us our concern, but the weight is the byproduct of too much fat. Another term I tend to hear misused is diet. The word diet has so many negative connotations that "diets" get a bad wrap. Let's use the term "dietary change" or even, more appropriately, lifestyle change.
So here we go...
People often talk about diets vs. lifestyles. Diets don’t work to lose fat. Lifestyle changes do. I'll give you my personal steps to success.
1. Fat is emergency energy storage. Your body will hold fat & burn muscle when you don’t eat. Don’t starve yourself, eat every 3 hours.
2. Do Cardio! Burn more calories than you consume and you’ll lose fat. Be more active. Not only will you lose fat, you’ll also be healthier & feel better. I strongly recommend running, stationary bike, swimming, etc. Whatever you prefer. Also, stop choosing the parking spots near the entrance, watch less TV, play less video games (World of Warcraft), just get out and do SOMETHING more.
3. Eat Healthy! Your body stores carbs as fat when you eat too much of them. Carbs also cause carb cravings. Lower your carb intake, up your fat intake. This forces your body to use fat for energy. Here are a few things I ate and things I did to help:
4. Now for some of the most IMPORTANT things about a lifestyle change. Keep yourself motivated. Set goals & track progress. The weigh scale is not your best tool. Here are some VERY important items:
__________________________________
Before I start, let me tell those of you who are either thinking about a journey down the fat loss trail or are well on your way that we are all different and will experience different results, but if you follow many of the trusted programs on this site, you should be successful. This is was first attempt at a physique transformation and I think I was very successful.
My journey was 90 days and resulted in 35 lbs of FAT lost. You can read my blog and watch my transformation video
One of my pet peeves is calling a transformation "weight loss." I prefer the term fat loss. It is the fat hat is causing us our concern, but the weight is the byproduct of too much fat. Another term I tend to hear misused is diet. The word diet has so many negative connotations that "diets" get a bad wrap. Let's use the term "dietary change" or even, more appropriately, lifestyle change.
So here we go...
People often talk about diets vs. lifestyles. Diets don’t work to lose fat. Lifestyle changes do. I'll give you my personal steps to success.
1. Fat is emergency energy storage. Your body will hold fat & burn muscle when you don’t eat. Don’t starve yourself, eat every 3 hours.
2. Do Cardio! Burn more calories than you consume and you’ll lose fat. Be more active. Not only will you lose fat, you’ll also be healthier & feel better. I strongly recommend running, stationary bike, swimming, etc. Whatever you prefer. Also, stop choosing the parking spots near the entrance, watch less TV, play less video games (World of Warcraft), just get out and do SOMETHING more.
3. Eat Healthy! Your body stores carbs as fat when you eat too much of them. Carbs also cause carb cravings. Lower your carb intake, up your fat intake. This forces your body to use fat for energy. Here are a few things I ate and things I did to help:
- Eat The Same Every Day. The more variety you build into your diet, the less you stick to it. Eating the same every day is more effective. It also teaches you food is fuel in the first place, not pleasure. Select several healthy & balanced meals you like. Eat them every day. Change the meals when you get bored of them. Not fun, but effective. Think results.
- Veggies. Low in calories, veggies fill your stomach without making you gain weight. Eat spinach, broccoli, asparagus, salad, cabbage, …
- Proteins. Get at least 1/2 of your body weight in protein/daily to build & maintain muscle. Eat meat, poultry, fish, eggs or whey every 3 hours.
- Whole Grain Carbs. Cut your carb intake. Eat the bulk of your carbs within 90 mins post exercise & go whole grain: oats, rice, breads, …
- Healthy Fats. Fat satiates, helping you fight hunger & carb cravings. Balance your fat intake: Fish oils, saturated fat, and olive oil. No trans fats.
- Quit Junk Food. Quit junk food. Stay away from processed foods and limit junk food consumption to once a week & don’t overdo it. Mine was Sunday at breakfast.
- Drink Water. Drink 16oz of water every time you use the restroom. Proper hydration promotes proper waste removal from inside your body.
- Fruit. Your body converts fruit to fat when you eat too much of it. Limit fruit consumption to post workout & start a multivitamin.
4. Now for some of the most IMPORTANT things about a lifestyle change. Keep yourself motivated. Set goals & track progress. The weigh scale is not your best tool. Here are some VERY important items:
- Powerful Reason(s) Why. What is the reason your are doing this that is so powerful that your would even consider a lifestyle change. It is a personal reason (usually) and is your catalyst for jumping into this. Talk to yourself about it often and always remember why you are on your journey.
- Blogging and Pictures. Write about your journey and take pictures OFTEN and post them online for the world to see. Peer pressure is one hell of a motivator. You have a support system out there waiting to be tapped into.
- Weight Scale. If you use one, (which you better) use it the same time every day. I weighed myself in the morning after my shower and before eating.
