There seems to be an almost “secret” code out there that everybody knows who’s achieved the body they want. And those who are fit absolutely KNOW when they’ve broken the code and know if they do more of it then there going on a downward path to fatness.
The contents of this code seem to elude many everyday average Joe’s who are clueless when it comes to fat loss. They may even be sabotaging themselves and they don’t even know it!
So I wanted to share this code, or commandments with you today so you can get the inside scoop on our secrets. Follow these commandments and you will surely be shredding off the fat for good!
1. You Shall Eat Breakfast.
Breakfast is called the most important meal of the day for a very good reason. A recent study found a group who at a 600cal breakfast lost significantly more weight than the group who didn’t eat breakfast or even the group who ate a 300cal breakfast. This doesn’t mean start pounding out Coco Puffs & Lucky Charms just yet, aim to eat some healthy grains like oatmeal or quinoa along with some fruits to get your metabolism and the day started off right.
2. You Shall Exercise Consistently.
To get the results you’re looking for you’re going to have to work out, plain and simple. But the key is doing the right stuff and doing it consistently. So this doesn’t mean coming in and taking a lame cardio class once or twice a week and calling it a day. You’re working out with weight & doing high intensity interval training 3-5 times a week.
3. You Shall Rest Peacefully.
Recovery is one of the most overlooked parts of fat loss. Think about it for a second. After a great workout your body needs the time to recover so you can actually get stronger and be rested enough to work out hard again soon. If you’re not getting enough of the right calories and are not getting enough peaceful sleep then you’re energy levels will be down and your workouts won’t be the same.
4. You Shall Eat Healthy.
OK this is a no brainer! But seriously if you eat the right stuff at the right times then you’re fat loss results are going to go through the roof. If you alter from your healthy diet more than 5-10% of the time than you’re doing yourself a disservice and you’ll be sabotaging your fat loss goals. This is probably the hardest one to follow for the majority of my clients but the one that will get you the most results.
5. You Shall Have A Cheat Day.
Having a cheat day can actually help you lose weight because if you’re eating healthy ALL the time then you’re body will release certain hormones that will inevitably cause your body to STOP losing weight. Especially if your calories are super restricted your body will start to think that you’re not able to get the amount of calories that it desires. So having a cheat day is great because it will stop those hormones from flooding your body and will get it back to a fat burning mode!
6. You Shall NOT Be Negative.
Negativity kills all enthusiasm and motivation. Positivity is the key to staying inspired and attracting great support when you really need it. If you’re negative about your fat loss goals than there’s a much slimmer chance you’re going to get to where you want to go, and you’ll also be MISERABLE while you’re doing it. Staying upbeat will keep the exercising and the diet fun so you stick with it forever.
7. You Shall Drink Plenty of Water.
Water is the key when it comes to keeping your body properly hydrated. So many people walking around are walking around depleted of the necessary hydration that their body craves. Here’s a simple rule to figure out how much water you need daily…take your body weight, divide it by 2, that’s the minimum amount of fluid ounces you should be drinking daily.
8. You Shall Supplement Properly.
Be sure to watch my video on the Top 5 Natural Fat Loss Supplements to get this one down. Supplementing your body properly doesn’t mean pounding down Red Bulls and crazy diet pills to get your weight down. Supplement your body with natural proven stuff which will increase your energy, longevity and crank up your fat loss.
9. You Shall Record Your Progress.
Gauging your fat loss process is critical because it will allow you to see where you at, where you want to go and how far you’ve come. This also means recording what you eat every day. If you care about your finances than you’re saving receipts and balancing your checkbook. Same applies to fat loss dieting; record what you eat to hold yourself accountable!
10. You Shall NOT Be Alone.
Sometimes we think it’s easier if we do everything on our own. Although that‘s not the truth, but the more comfortable way out. This could be a personal trainer, a fitness coach or a workout buddy. I know I wouldn’t be where I am today if I didn’t have a steady workout partner for so many years. Having a positive workout partner will keep you motivated to keep working out, eating right and also keep learning about creating a healthy lifestyle.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.