Six protocols to start fat loss

Posted: July 6, 2012 in Uncategorized
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Fat loss is one of the holy grails of personal trainers, coaches, nutritionists, chefs and almost anyone who plans to head to the beach at some point in their life.  Yes it’s shallow to suggest that we all want to look lean and muscular and less squishy around the edges but for everyone there is a glimmer of truth in it.  Behavioural psychologists would tell us that it is natural for us to want to look our best or better than others from a procreation standpoint.  Much like how the male peacock displays it’s amazing feathers to impress the lady peacocks, psychologists would say we humans are instinctively wired to be shallow to a degree.  But lets not get stuck into the psychology of why people strive for fat loss, lets just look at how you can achieve it.  There are a million different ways to lose fat, literally there are thousands of different nutritional or fasting protocols, diets, exercise regimes and hypnotherapy sessions that you can attend to achieve your goals but here are my 6 transitions towards fat loss that I have seen work time and time again. 

1.TURN UP

I kinda stole this idea from my favourite fitness writer Coach Dan John (found at http://danjohn.net/ ) as he cites this as the number one most important factor towards reaching any of your goals.  Simply do something, just turn up.  This doesn’t exclusively mean make sure you turn up for every single gym session, it means that if you start doing something it is way better than doing nothing.  Preparing your meals the night before and being prepared for the day is turning up.  Deciding not to eat that cake that is offered to you is turning up.  Going to the gym even though you are tired is turning up.  It comes in all shapes, sizes and formats but doing something is better than doing nothing.  This resonates with me and is a fantastic philosophy to live by.  If you just turn up then you are onto something.  Why is this so important?  It’s a huge start because so many people contemplate starting a fat loss nutritional protocol or hiring a personal trainer or coach to whip them into shape, but don’t.  In fact too many people are just sat in the contemplation zone and rarely dip their toes into the ocean of actually doing something.  So if you are one of those people that consistently turns up then you are way ahead of the majority still stood on the waters edge. It doesn’t sound like much but trust me, it is.

2. YOUR DREAM BODY STARTS IN THE KITCHEN, NOT THE AB CRUNCH MACHINE

I quite frequently get asked ‘whats your secret man’ or ‘how do you manage to keep a six pack’ and the answer that I give to people is the actually the last thing they really want to hear.  They want to know how they can get a quick fix towards their goals but the truth of the matter is that I eat healthy ALL THE TIME and train A LOT.  These two combined are the only secrets anyone who is in shape will have to impart on you so there you go.  Eat healthy all the time and train a lot.  Simple yeah?  Nope!

The second point on this list of fat loss transitions is that now you have turned up and are ready to do what it takes you now have to start your fat loss journey by going into the kitchen, take a deep breath and start throwing things out of your cupboards. Spending 30mins removing all junk food, sugary drinks and any and all processed foods from your cupboards and fridge will have more impact on your fat loss than that zumba class you are going to twice a week.  It’s harsh, but it’s true. I don’t care how many situps you do a week, if you don’t change your diet you will not see a change in that area.  The only reason my clients do work on the abs or entire core region is to increase support during movement. A toned stomach starts in the kitchen with clean eating being the primary food and damn hard work in the gym being the side dish to this meal.

3. FAT LOSS NUTRITION V1.0

I’m not going to waffle on about the science and reasons behind why I suggest the following foods too much.  If you want to talk about it in more detail than email me at joff@awakeningfitness.co.uk and I will be happy to answer any questions you have in more depth.  

So here it is, you are less than 2 months away from that holiday you booked and you aren’t happy with how your body looks.  You have tried increasing your stomach crunches from 50-100 a day.  Your neck is aching, your stomach feels harder but underneath a 2 inch layer of fat that won’t budge.  Instead of increasing your stomach crunches from 100 a day to 500 a day just bear with me for two mins, read the ‘so simple a child could understand it’ nutritional advice below, digest it (no pun intended) and do it.  You can forget about the stomach crunches and neck ache from too much spinal flexion.

From now until your holiday/beach trip/ party eat and drink the following foods and drink.

– Any meat (including fish), eggs, any vegetables (excluding potatoes), berried fruit, nuts or nut butters, avocado’s, olives, olive oil, coconut milk, coconut oil, coconut water, water, any spices and herbs.
So in one sentence you have dozens upon dozens of meal options. All it means is removing the following foods

NO SUGAR

This means all forms of sugar apart from the sugars found in vegetables (not potatoes) and some fruit.  I’ll say that again, the only sources of carbohydrates or sugar that you will be eating will come from vegetables and fruit. No exceptions, period.

Think you need that red bull mid morning to give your energy levels a boost? Then you are wrong, our ancestors didn’t rely on high sugar and caffeinated drinks for energy so neither do you. This also means cutting out rice, pasta, bread or any gluten containing products like sausage rolls, pasties, pizza’s, cakes, biscuits or cookies, breakfast cereals of any kind and obviously chocolate and sweets.

So lets just stop for a minute and assess what i’ve just said as for some people even though it’s written in black and white it still doesn’t sink in.

Meat? Check!

Vegetables? Check!

Fruit? Check

Nuts, olives, avocado’s? Check!

Eggs? Including the yolks? Check and check!

Bucket loads of water? Check!

It’s that simple folks.  If you can cut out the crap and concentrate on unprocessed natural foods that are grown or caught wild then you are onto a winner.  Do yourself a favour and simplify things.  You will drop body fat, you will have more energy, you will improve your blood profiles, you will sleep better.  

Also take a good dose of fish oil to speed up the effects.  Fish oil is one of the most inti inflammatory products available to us.  High dosing on a quality fish oil has proven to speed fat loss, decrease the time it takes to recover from workouts and help with energy levels. 1g/ml per % of body fat is a good guide to follow.

A note to the wise though, portion control of all the foods above is of course of paramount importance.  If you just sit and eat three punnets of strawberries, followed by 2 bags of nuts on top of your three meals a day, dropping fat is unlikely to occur.  Don’t be a fool, eat sensibly.

4. START EXERCISING – HIT THE WEIGHTS

After you have engaged your ‘turn up’ mentality, it’s now time to start exercising.  Hit the weights or do some form of resistance training to build lean muscle mass and engage the fat burning within your body.  If you don’t have access to a gym then do some bodyweight exercises, but please ensure that you keep your training progressive.  If you are able to master the bodyweight squat, find some way to increase the resistance.  Just continually increasing the reps until you are doing 200 reps isn’t the most efficient way to progress.  I’m sorry to say this but the ‘aerobic’ classes like zumba might be really fun but if fat loss is your primary goal then you need to shift your efforts towards an activity better suited to those goals.  Endless spin classes a week may initially help but you will end up losing muscle mass along with the fat you will be dropping and you will look and feel a little haggard before your body adapts and cortisol levels sore and fat loss halts regardless of how many spin sessions you attend (apologies again to the spin fanatics, but it’s the truth).  

My triathlete clients that run and cycle hundreds of miles a month know that doing weights is important to maintain muscle mass so you should too.  If you don’t know what to do then hire a trainer or coach.  It’s their job to know the most efficient ways to help you towards your goals.  I read an interesting tweet a while ago that said that someone who enters a gym and expects to train like a pro without the help of someone qualified to do so is like representing yourself in court. You might just scrape enough info to cover the basics but in the end you will struggle.   

5.  MAKE IT WORK FOR YOU

This is one of those crucial points that some people ignore when embarking on a new goal.  Make your nutrition and training work for you.  Phase it in in the best possible format that works for you.  If you can’t drop a certain food because you feel emotionally attached to eating it then drop something else and phase in the rest until you have all bases covered.  The same applies to your exercise regime.  Make it work for you but either way prepare yourself to make some sacrifices to get what you want.

6. BE REALISTIC

If you only have 3 weeks to drop a shed load of fat then it might be unlikely that you will achieve this.  It’s important that your expectations of yourself and of your coach are realistic.  If you want to drop fat but find yourself eating sugary treats in the evening because you are bored, accept that this will hinder your progress so don’t bitch about it. If you are prepared to go the extra mile then you can expect faster results.  You get out what you put in and your body doesn’t lie. 

This isn’t an exclusive list of things related to fat loss in fact i’m just skimming over the top but for most of you hopefully it’s a start.  The nutritional advice above isn’t exclusive and you will need to tweak things but again I hope is enough to get you started.  If you want to read about how to eat for better health and fat loss in more depth then head on over to http://robbwolf.com/  Robb wrote a book called the Paleo Solution which will change the way you look at food, so go buy it.

If still in doubt after everything above just follow the KISS principal;
Keep 

It

Simple

Stupid

Simplify things, it doesn’t need to be difficult it just needs to work.
http://awakeningfitness.co.uk/

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