Got yer shovel in hand? Good.
Now scoop up all the bullshit you’ve been spewing about how you can’t eat right and exercise, and throw it off the roof. Make sure it hits the neighbors’ constantly-yapping Chihuahua.
Payback for years of lawn abuse.
From the unofficial life tips handbook:
Consistent exercise keeps your mind sharp and gives you energy to carry out the physical activities you enjoy doing.
Healthy eating keeps your body fat in check and makes you look better in clothes (and without clothes).
If you’re just getting into the game for the first time, or just need a kick-start to living healthier…
Become a Mover and Shaker
You don’t need a high-intensity workout every day, but on your days off from the gym you should still get some lower intensity activity in. (3-5 days of moderate to intense exercise is sufficient).
Even if it’s a simple 20 minute walk around the block after dinner, or playing with the kids. The health benefits are immense. And, not to mention those extra calories burned on a simple walk add up over time.
Build Your Backbone
Eat a decent amount (about the size of a deck of cards) of lean protein at each meal and add a fibrous vegetable such as broccoli, spinach or asparagus to at least 2 of those meals each day. (We tell you exactly which proteins and vegetables are best in Body Fat Sniper, If you haven’t yet scooped up your free copy yet- get it here).
Protein is the backbone of every cell in your body and is involved in everything from keeping your metabolism running hot to building lean muscle tissue. Fibrous vegetables will provide valuable antioxidants as well as fiber to keep you feeling full and avoid over eating.
Maximize Nutrient Value and Minimize Insulin Release
Focus on those foods that maximize nutrient value and minimize insulin release. That would be meat, leaves, and berries.
Meat refers to anything that has eyes – beef, chicken, fish, shellfish, pork, etc.
Leaves refers to non-starchy carbohydrates – essentially, any vegetable except for corn and potatoes.
Berries refers to low-sugar, high fiber fruit – berries are best, but other options like apples, grapefruit, kiwi, etc. are great too.
If it Comes in a Shrink-Wrapped Box with a Free Toy Inside, Don’t Eat It
Eat foods that are minimally processed and as close to their original state as possible. Heavily processed foods are stripped of nutritional value and provide empty calories while putting your insulin levels on a roller coaster ride. Packaged foods tend to be loaded with salt or sugar and can stimulate hunger- resulting in you eating more. Usually way more.
The foods you eat on a consistent basis dictate how much weight you lose and how fast you lose it.
Become the Alpha with Omega-3
Omega-3’s are an essential nutrient that have been shown to have a positive impact on almost everything in the body. They’ve been shown to have a positive impact on everything from bone health to brain function, mood improvement, joints, skin, hair and nails.
Even more impressive, Omega-3’s play a role in lowering blood pressure, pain and inflammation and in battling diabetes, heart disease and certain forms of cancer.
How much do you need daily? Current research shows 1.5 grams on the low end to 3 grams at the high end. Fish oil is usually sold as liquid or in capsules. EPA/ DHA are how Omega-3’s are commonly referred to on the label.
Many fish oil capsules on the market provide 120 mg of EPA and 180 mg of DHA for a total of 300 mg’s of Omega’s. In this case you’d take 6- 10 capsules daily with meals.
I know some people who take the whole amount in one shot, but most of my clients who take the capsules prefer to space them out over 3 meals- 3 with breakfast, 3 with lunch and 3 with dinner.
With that said, I’m a big proponent of the liquid form made by Carlsons. You can get it in lemon or orange flavor and you don’t really taste fish at all (they deodorize the oil). Capsules tend to give you a fishy after taste and some people get indigestion.
Drink Your Water
By remaining hydrated (drinking more water) you will have more energy, think clearly and perform better at the gym. You’ll also recover faster after a workout and reduce your chance of injury. Have a glass of water before you go to bed at night and you should find you have increased energy when you wake up in the morning.
Keep calorie laden beverages like juices, soda and specialty coffee drinks out of the house. All they do is rack up calories and body fat.
Now, go enjoy life! (clothing optional).