To help those that need help losing weight fast, yet want to retain muscle mass, I offer this free advice.
1) Eat tons of lean protein: To account for the 450 calories in one small bagel, you would have to eat three large boneless skinless chicken breasts or 5 eggs. Protein will fill you up, and your muscles need it to grow. Instead of snacking on calorie dense bread products, choose meats to lose weight without sacrificing muscle.
2) Vegetables vs Fruits: Veggies are an awesome snack, as long as they are not dipped into high calorie dressings. Fruits, on the other hand are very high in sugar, and despite their "healthy" image, are not good for you if you are trying to lose weight. If you worry about getting enough vitamins and minerals, skip the fruits if you want to lose weight rapidly.
3) Caffeine is your best friend: When you go on a low sugar diet, your mood can certainly suffer, especially in the first few days. Many of us rely on sugar to boost our mood. Instead, choose caffeine. The healthiest way to get your caffeine is in coffee. If you don't like it black, add some cinnamon which has awesome weight loss inducing properties. If you really want to go balls to the wall, I recommend you start your day with an ECA (ephedrine, caffeine, aspirin) stack. Take 2 primatine tablets, 1 no-doz, and 1 81 mg aspirin pill. This stack boosts your metabolism and suppresses your appetite, yet still provides tons of energy.
3) Train to the (con)test: For the duration of the contest, maximize your weekly points totals by training for the test. If you had a statistics test, studying calculus wouldn't really make sense. To the same point, if you are being tested on push-ups, benching heavy isn't going to help. The easiest way to up your stats is to practice the exercises that you are being tested on. Run mile sprints. Do several sets of back to back push ups. Do max pull ups using the proper grip. By losing weight, your stats will increase with no muscle gains at all. Imagine how much more slowly you would run, or how many fewer push ups and pull ups you would do carrying a backpack full of weights. Drop the weight, run faster.
I plan to do push ups Tuesday (5 sets of two minute max with long breaks in between), pull ups Wednesday (5 sets of max without dropping with long breaks in between), run Thursday (sets of one mile sprints with, you guessed it, long breaks in between), 2 sets of practice test (push ups, pull ups, 1 mile run) Friday, repeat Saturday, rest Sunday, test Monday. This is what my work schedule allows. For most of you, I think it would make sense to do it like this:
Mon: 5 sets of push ups
Tues: 5 sets of pull ups
Wed: 3 one mile runs
Thurs: 2 practice tests
Fri: 2 practice tests
Sat: rest
Sunday: Test, weigh in, then eat your cheat meal...keep reading
4) Results = Motivation: Consider two scenarios:
a) You make small lifestyle changes that lead to you dropping a pound a week, and you do this for 30 weeks, so you lose 30 pounds, then you tweak your lifestyle slightly to maintain this weight.
b) You lose 30 pounds in one month by going balls out, then you tweak your lifestyle to maintain this weight.
Weight loss is like ripping off a band aid. The quicker the easier. Trust me. Six weeks of deprivation is easy when you see that you are losing 5-10 pounds a week. If you follow the low carb, high protein, high vegetable diet that I will lay out for you below, you will lose weight that rapidly. Keeping it off is up to you, but its much easier to start 30 pounds lighter and then keep it off, then making changes and seeing no reward.
5) The Ultimate Meals: I will be basically eating only two meals during this diet. I know it sounds super boring and repetitive, but the meals taste great, and I consider their repetition my six pack tax. It is only for six weeks, and I know by eating this way, I will lose a pound every two days at the minimum.
a) Power scramble: Turkey bacon/sausage, black beans, corn, egg whites (+ one whole egg), and salsa. I make this meal in the morning, then pack it up for lunch.
b) Chipotle salad bowl: Chicken salad bowl with double chicken, lettuce, black and pinto beans, corn, salsa, and guacamole. I eat this for dinner, or for lunch if I don't have time to cook in the morning.
As long as the only ingredients you are using to prepare your meals are lean meats, beans, and vegetables, you are in the clear. If you need a quick snack, I recommend the low carb Atkins bars, but limit yourself to 1 per day. If you eat out at any restaurant, just order a chicken salad, add black beans and corn, and use salsa for the dressing.
For breakfast, I take the ECA stack, and then drink a whey protein shake. Chocolate whey protein powder tastes great in coffee, so if you don't want to go big with the ECA, just mix the protein powder into your coffee instead of cream. It is crucial that you get some protein in the AM, so scramble an egg, or eat some cottage cheese if protein coffee ain't your thing.
6) Booze smart: 2 glasses of red wine per day is okay. None is fine too. 2 glasses will not hurt your results at all.
7) Cheat: If you are a serious foody, like Tejas, and eating is what brings you joy in life, I recommend 1 cheat meal per week. Go to your very favorite restaurant. Order a large pizza just for you. Eat the whole thing. Wash it down with 5 beers. Chase that with desert.
If you schedule your cheating, it makes it much easier to stick to the diet the rest of the time, as you know your reward is coming. There are also diets (such as the cyclical ketogenic diet) that rely on high carbs, once a week, to shock the system, and keep the metabolism running fast. If you are tempted to cheat during the week, write down what you wanted (be it doughnuts, a cheeseburger, pasta, Thai, Chinese, or even sweet delicious pizza) and incorporate it into your cheat meal. Just make sure that you toss any left overs right after you finish.
8) Wives and Girlfriends: This is a great opportunity for them to get fit too. If they don't want to follow your diet though, don't make them feel bad. Tell them that you are still willing to eat where ever they want, you just have to order a salad with salsa instead of dressing. If you are going to cook at home, cook your own meal, or bring it home from Chipotle. It's really pretty simple, and remind them that it is only for 6 weeks, and when you are done, you will look ripped, and they will constantly want your hot bod.
Those are all the tips I have for truly rapid life changing. Follow these guidelines for six weeks, and I promise you, you will be a completely different person. From the way you look, to the way you feel, to your sharpness of thought, to the way people treat you. You owe it to yourself to get your body fit and firing.
I'm proud of all of you that have undertaken this. I know it isn't easy. If you need extra motivation, or are unclear on what to eat, or how to work out, call me directly.
I love you guys, and I will pump you up.
Miller
1) Eat tons of lean protein: To account for the 450 calories in one small bagel, you would have to eat three large boneless skinless chicken breasts or 5 eggs. Protein will fill you up, and your muscles need it to grow. Instead of snacking on calorie dense bread products, choose meats to lose weight without sacrificing muscle.
2) Vegetables vs Fruits: Veggies are an awesome snack, as long as they are not dipped into high calorie dressings. Fruits, on the other hand are very high in sugar, and despite their "healthy" image, are not good for you if you are trying to lose weight. If you worry about getting enough vitamins and minerals, skip the fruits if you want to lose weight rapidly.
3) Caffeine is your best friend: When you go on a low sugar diet, your mood can certainly suffer, especially in the first few days. Many of us rely on sugar to boost our mood. Instead, choose caffeine. The healthiest way to get your caffeine is in coffee. If you don't like it black, add some cinnamon which has awesome weight loss inducing properties. If you really want to go balls to the wall, I recommend you start your day with an ECA (ephedrine, caffeine, aspirin) stack. Take 2 primatine tablets, 1 no-doz, and 1 81 mg aspirin pill. This stack boosts your metabolism and suppresses your appetite, yet still provides tons of energy.
3) Train to the (con)test: For the duration of the contest, maximize your weekly points totals by training for the test. If you had a statistics test, studying calculus wouldn't really make sense. To the same point, if you are being tested on push-ups, benching heavy isn't going to help. The easiest way to up your stats is to practice the exercises that you are being tested on. Run mile sprints. Do several sets of back to back push ups. Do max pull ups using the proper grip. By losing weight, your stats will increase with no muscle gains at all. Imagine how much more slowly you would run, or how many fewer push ups and pull ups you would do carrying a backpack full of weights. Drop the weight, run faster.
I plan to do push ups Tuesday (5 sets of two minute max with long breaks in between), pull ups Wednesday (5 sets of max without dropping with long breaks in between), run Thursday (sets of one mile sprints with, you guessed it, long breaks in between), 2 sets of practice test (push ups, pull ups, 1 mile run) Friday, repeat Saturday, rest Sunday, test Monday. This is what my work schedule allows. For most of you, I think it would make sense to do it like this:
Mon: 5 sets of push ups
Tues: 5 sets of pull ups
Wed: 3 one mile runs
Thurs: 2 practice tests
Fri: 2 practice tests
Sat: rest
Sunday: Test, weigh in, then eat your cheat meal...keep reading
4) Results = Motivation: Consider two scenarios:
a) You make small lifestyle changes that lead to you dropping a pound a week, and you do this for 30 weeks, so you lose 30 pounds, then you tweak your lifestyle slightly to maintain this weight.
b) You lose 30 pounds in one month by going balls out, then you tweak your lifestyle to maintain this weight.
Weight loss is like ripping off a band aid. The quicker the easier. Trust me. Six weeks of deprivation is easy when you see that you are losing 5-10 pounds a week. If you follow the low carb, high protein, high vegetable diet that I will lay out for you below, you will lose weight that rapidly. Keeping it off is up to you, but its much easier to start 30 pounds lighter and then keep it off, then making changes and seeing no reward.
5) The Ultimate Meals: I will be basically eating only two meals during this diet. I know it sounds super boring and repetitive, but the meals taste great, and I consider their repetition my six pack tax. It is only for six weeks, and I know by eating this way, I will lose a pound every two days at the minimum.
a) Power scramble: Turkey bacon/sausage, black beans, corn, egg whites (+ one whole egg), and salsa. I make this meal in the morning, then pack it up for lunch.
b) Chipotle salad bowl: Chicken salad bowl with double chicken, lettuce, black and pinto beans, corn, salsa, and guacamole. I eat this for dinner, or for lunch if I don't have time to cook in the morning.
As long as the only ingredients you are using to prepare your meals are lean meats, beans, and vegetables, you are in the clear. If you need a quick snack, I recommend the low carb Atkins bars, but limit yourself to 1 per day. If you eat out at any restaurant, just order a chicken salad, add black beans and corn, and use salsa for the dressing.
For breakfast, I take the ECA stack, and then drink a whey protein shake. Chocolate whey protein powder tastes great in coffee, so if you don't want to go big with the ECA, just mix the protein powder into your coffee instead of cream. It is crucial that you get some protein in the AM, so scramble an egg, or eat some cottage cheese if protein coffee ain't your thing.
6) Booze smart: 2 glasses of red wine per day is okay. None is fine too. 2 glasses will not hurt your results at all.
7) Cheat: If you are a serious foody, like Tejas, and eating is what brings you joy in life, I recommend 1 cheat meal per week. Go to your very favorite restaurant. Order a large pizza just for you. Eat the whole thing. Wash it down with 5 beers. Chase that with desert.
If you schedule your cheating, it makes it much easier to stick to the diet the rest of the time, as you know your reward is coming. There are also diets (such as the cyclical ketogenic diet) that rely on high carbs, once a week, to shock the system, and keep the metabolism running fast. If you are tempted to cheat during the week, write down what you wanted (be it doughnuts, a cheeseburger, pasta, Thai, Chinese, or even sweet delicious pizza) and incorporate it into your cheat meal. Just make sure that you toss any left overs right after you finish.
8) Wives and Girlfriends: This is a great opportunity for them to get fit too. If they don't want to follow your diet though, don't make them feel bad. Tell them that you are still willing to eat where ever they want, you just have to order a salad with salsa instead of dressing. If you are going to cook at home, cook your own meal, or bring it home from Chipotle. It's really pretty simple, and remind them that it is only for 6 weeks, and when you are done, you will look ripped, and they will constantly want your hot bod.
Those are all the tips I have for truly rapid life changing. Follow these guidelines for six weeks, and I promise you, you will be a completely different person. From the way you look, to the way you feel, to your sharpness of thought, to the way people treat you. You owe it to yourself to get your body fit and firing.
I'm proud of all of you that have undertaken this. I know it isn't easy. If you need extra motivation, or are unclear on what to eat, or how to work out, call me directly.
I love you guys, and I will pump you up.
Miller
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