It's simple, but not easy...

It's simple, but not easy.

Seriously.. walk / jog / run. Start off slow but you got to push yourself. Do this first thing in the morning.
Then eat healthy.

Meal 1
For instance - Oat meal and protein shake for breakfast with a piece of fruit

2 hours later - meal 2 -  protein shake

2 hours later - meal 3 - chicken salad, fish and some carbs.. get a vegetable in there.

2 hours later meal 4 protein shake

2 hours later meal 5 - fish, chicken, some sort of lean meat,  vegetable

2 hours later - meal 6 - Protein shake.

Combine that with regular exercise and and lots of water (Shoot for a gallon a day) .

Key is to be consistent!

Aim to lose 2lbs of weight a week. If you're exercising (Lifting weights, running ) you may put weight on. But you are still losing fat and that is what we want to do!

Weight loss

Definition for weight loss:

Weight loss, in the context of medicine, health or physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue.....

So you could lose a leg or two and effectively lose weight. But that's not why I started this blog. No one wants

to lose a limb. Everyone wants to lose body fat.  I'm tired of watching people who've never been fat in their lives 

talk about how easy it is to cut the fat.

Yeah whatever... if it was so easy we'd all be in great shape.  But once you cut through the clutter  and stick to the 

Basics and 3 Tons of self control it can be done. Sticking to it after you've made significant progress is another story.

But if you just apply yourself and stick to a game plan, you can do it.  You can go several ways with this, but I'll demonstrate 2 for now.  Now I'm not a professional, although I've been reading religiously for years about lifting weights, diet, cardio and general exercise. 

There is a general consensus that you need to feed your body more than once, twice, or even three times a day. You need to eat every 2 hours.   Think about your body as if it were a luxury car. You don't want to put crappy fuel, oil, tires, etc.. on your Benz. You want to give it the best.   More importantly you need to replenish your body with water to flush out lots of the built up waste. 

So why would you do that to your body? Garbage in Garbage out.  So either eat only good foods like that from the Abs diet where you don't count calories, but eat only healthy foods. But a better way is a 2,000 calorie game plan. 

With a 2,000 calorie game plan, you need to do just that. Have a Game plan, or it won't work.

In order to be able to live off of 2,000 calories a day it better be well planned out meals or you're going to be hungry and you're going to binge and fuck it all up.  

Stay away from Soda's diet or regular. If you want to have a Coke, have it with your weekly cheat meal. Oh yeah.. You need a good cheat meal where you fire on all the foods you've been missing all week. You can eat a decent amount, but lets stay focused.  We are cutting the fat. 

Of those 2,000 calories you need to eat 1 gram of lean protein per lb of body weight. So if I weigh 240lbs

I need to eat 240 grams of protein per day.  That's 960 calories.  Divide the rest up with carbs and fats. 

Macronutrient	Calories	Kilojoules
Protein	4	16.7
Fat	9	37.7
Carbohydrate	4	16.7

Try and get the majority of your carbs from green vegetables or whole wheat. Give up the white breads. No sugar allowed. Did I mention no Soda or diet soda or zero soda.  Beer.. As much as I love Beer I have to reserve that for my once a week cheat meal. 

More on Water, Exercise, Vitamins, Cardio, Weight Training, and tips on controlling hunger through the first 30 days. Because after that believe it or not you're going to have to try and make sure you get all of those 2,000 calories in.  

Ok.. it's 11:40pm.. I gotta work tomorrow. 

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