If you read the last entry, I would be willing to put money on the fact that you will achieve greater and faster results than those that didn’t’ for 2 simple reasons.
#1 you’re applying ACTION- something as simple as reading an article about what we have found to be the single biggest obstacles for our clients, is must read information and an indication that you are involved in the process….Even if you’ve read it before.
#2 you understand that information is necessary for long-term success and you realize it’s the small things that result in big changes.
In my forth coming book, (Yes its official, my first book will be done soon). the first 22 pages are dedicated to discussing, what is necessary for long term change and includes some of the information in the attachment that I included in the last newsletter.
One of the key things I discuss in the book is, if you want ripped abs, or just a nice toned healthy body, you’ll have to commit to the process of changing your lifestyle and that doesn’t mean turning it upside down. Quite the opposite. Simple things like reading and applying the simple commonsense strategies we send you each week will make a huge difference. That’s part of the process.
Kathy, Josha, Brian, and I all sincerely care about everyone’s success, and that means results… Lasting results. But until you get a grip on the fundamentals, you’re destined to struggle.
So today’s newsletter is two fold.
1) To remind you that this is a process and as long as you understand that, you will achieve what you came to us for. Everything worth having takes a little bit of time. A college degree, a black belt in Karate, learning a new language. If you don’t know how to read, you won’t even get into college. If don’t learn to kick; karate is going to be hard to master, and if you don’t know how to conjugate verbs in Spanish… good luck trying to communicate with people in Spain. So remember, your fat loss and health efforts are no different; if you don’t know the basics about eating balanced meals that are enjoyable, you’ll always struggle with your weight and poor health.
So that brings me to the second point of this week’s newsletter; learning what foods to eat and how to eat balanced meals EVERY TIME YOU EAT.
This is a basic fundamental that you MUST master over time.
In our training camps the participants learn the difference between eating healthy and eating for fat loss. Most are surprised by how simple it is to do once they learn a few keys and nothing validates this more than their rapid results. One of our last campers said essentially this;. “you’ve been telling everyone these things all along, and what this camp has done is put me in a position to apply it all at the same time.”
BINGO! You see, getting results is a process of action. So
if you haven’t done a camp. I recommend you do, because it is an intense action
packed experience that makes you apply the Massive Action that produces
results that you want in just 28 days.
So here are this week’s commonsense strategies:
To achieve Rapid Fat loss, eat 5 small meals a day ( just plan for 10 minutes) and make sure you eat a lean protein, a veggie, (or small low glycemic fruit) and a small amount of healthy fat (like 5-6 almonds) every time you eat. THAT’s IT. Don’t complicate it. I’ll teach you more later but for now just follow this simple suggestion.
Here’s a quick excerpt from my forth coming book about planning.
Don’t sabotage yourself! If you’re really committed to change, then commit to ten minutes a day.
Now that’s scary, because that’s doable. When I tell you to change your lifestyle, you take it in stride because you know I can’t really expect you to flip your entire life around overnight. But when I tell you to spend ten minutes a day making small changes, that’s something you can actually do. And that means you have to make a choice. Are you going to make a few changes, start planning, set reasonable goals? Or are you going to walk away now? Because if you’re not committed, there’s no point setting goals you know you won’t meet.
When you mentally commit, the planning is easy. So start by looking over the “Fat Burning Foods Handout” attached and begin focusing on the foods that help you burn fat. Stick to the food in white and for the next few weeks avoid the one’s in red and eat the foods highlighted in yellow occasionally.
The only one’s that you CAN eat in unlimited quantities are veggies with a GI (glycemic index) of less than 20. I say this because I know some people will say “look, pasta has a low to moderate GI, he said I could eat a lot of moderate GI foods”. That is exactly what you shouldn’t do.
Pay attention to the portion size of the meal. That means “watch out” for starches like bread and pasta, they should be limited to a quarter plate or a half tennis ball size serving. Anything more is calorie excess and will likely result in an unwanted spike in blood sugar which leads to more food cravings and fat storage. That’s the combo you’re trying to get away from. So Load up on the veggies so you fill up.
If this sounds difficult or is too hard for you, you are reinforcing what I said earlier… You Need To Learn The Fundamentals. You need to change some habits, so start simple.
- If you eat out; get grilled rosemary chicken with asparagus, and a small salad with oil & vinegar dressing on the side.
- Eat scrambled/poached/ or fried eggs for breakfast, with an apple and a teaspoon of peanut butter.
- For dinner, try a piece of grill salmon with fresh lemon a small serving of wild rice, and sautéed zucchini and yellow squash. Be sure to add some herbs and spices.
And bingo again; it’s this easy! It’s a process that you MUST commit to. So get to it.
Next week, I will give you at least 3 tips that will help you avoid overeating on Thanksgiving and survive the holiday season. You can eat plenty and enjoy the holiday without setting yourself two weeks back. As with every newsletter this will be a "Must Read" as the holiday season officially kicks into high gear next week.