Today I am going to reveal to you something that has been spoken about before but as far as I am concerned:
This point cannot be rammed home enough!
So, after reviewing a lot of clients food diaries as a Sydney Personal Trainer this year there is one big thing missing as a rule.
- The exercise is there
- The food is usually pretty clean
But the big missing factor is they are not drinking enough water.
They are dehydrated, headachey, low energy and this can all be easily fixed.
Here’s why you need to increase your water intake starting today (and find out a great couple of tips on how to make sure that even the busiest of people can increase their water intake) in this short video below
# 34) Put a picture of a slimmer you on the fridge as motivation. If you don’t have one put a picture of someone on the fridge who you want to look like. This will make you think twice before you go for something that will only stop your progress.
# 35) Realise that fruit does NOT make you fat. Eat this and watch it accelerate your fat loss results. I’ve never known anybody who got fat from eating too much fruit. Think about it…
# 36) Ditch bread totally. Change only this in your healthy eating plan and watch what happens. Don’t believe it? Try it and prove me wrong… I dare you!
# 37) Rethink your nightly drink with dinner. Alcohol is nothing but empty calories and a glass of wine with dinner won’t give you the fat loss results you want. Trust me!
# 38) Join in on a DPM Performance Sydney Boot Camp training session – where you get a better than money back results guarantee.
# 39) Forget about diet pills or diet shakes. They have never given anyone results that are sustainable once they start eating real food again.
# 40) Sleep your way thin. You can’t burn the candle at both ends and expect to still get results. Aim for 7 hours minimum.
# 41) Switch to drinking long blacks or espresso coffees. Taking out all your milk calories (especially if you have fancy coffees at a cafe) will save you a lot of excess calories your body can’t use.
# 42) Realise that fruit juice is not a healthy drink choice. Read the label of your orange juice bottle and see how much percentage is actually made up of real oranges – not much right?
# 43) Don’t make excuses. It’s always going to be too cold, too hot, too wet or too dark. Just do it as the Nike ad goes.
# 44) Realise that The Biggest Loser is not the right show to be watching. It will only depress you when you don’t lose 20kg a week. But think about this – why don’t they have a reunion show in 12 months? Because most people have put all the weight back on – if not more! This is not a safe and sustainable way to achieve the body of your dreams.
Found something out of these 11 tips that you can implement right now? Good go and do it and stay tuned to see part 5 coming next week.
If you missed parts 1 and 2 be sure to get the full scoop!
# 23) Ditch your scales – weighing yourself everyday or even every week is a poor indicator of how far you have come. Your weight varies depending on what you’ve eaten, drunk and if you’re a woman – the different stages of your cycle.
# 24) If you’re a woman – don’t be afraid to sweat. The harder you work the ‘luckier’ you’ll get with your results.
# 25) Buy a dress or a pair of pants that are a size too small for you. Setting this big goal in advance means you have to achieve that goal otherwise you’ve wasted your money!
# 26) Be careful of so-called ‘healthy’ smoothies and drinks from juice bars. These have a massive amount of calories and are more than a meal in itself – not a drink to sip on with your meal.
# 27) Stop training individual body parts when you are doing your weight loss workouts . Watch this video to find out why.
# 28) The Cross Trainer is the most useless cardio machine in a gym. Ditch it if you train in a gym and ever want to get the body you deserve.
# 29) Start eating snacks if you only eat 3 times a day. You will find you are more likely to eat less at each main meal and reduce your overall intake for the day.
# 30) Realise that it is actually possible to cook, quick healthy meals in less than 15 minutes. Less than 6 minutes in some cases. Invest in my Quick Healthy Meals in Less Than 15 Minutes for your must follow guide (it’s only $27 so it should be a no-brainer for you to grab now!)
# 31) Don’t wish things were different – put the steps into place to make them different.
# 32) Stop reading magazines that fill your head with the celebrity wonder workouts and other bad advice.
# 33) The biggest theory that you should follow of all – and probably the most important of these 77 tips is to Eat Clean, Stay Lean.
Found something out of these 11 tips that you can implement right now? Good go and do it and stay tuned to see part 4 coming in 3 days.
Be sure to let me know what your favourite is below
There’s a few things that I don’t get when it comes to people who are fitness inclined.
One of them is how clean people will eat – ie no carbs at night time or no bread or no whatever because it is not either from the ground, grown on a vine or once walked this earth.
But then on the other hand after they’ve smashed a pretty intense workout or for breakfast first thing in the morning they’ll think nothing of throwing down a protein shake.
I scratch my head on this one!
I mean why on earth would you bust your butt most days of the week, eat right pretty much all the time each day then at the same time think you’re being healthy by putting this rubbish in your body?
I explain why these things are rubbish in this video below.
I don’t care if it pisses off the body builders. I’m not going to lose any sleep at night. All I care about is helping you get back in your skinny jeans and achieving your fat loss mission!
I’ll share some other things in the coming weeks that are strange. When you realise that they are you’ll know you’re actually on the RIGHT PATH for fat loss!
What do you think?
If you want to eat clean to stay lean give them a big miss and follow this
If you missed last weeks post about the 77 Fast Ways To Lose Your Fat For Summer you’ll realise that this is going to be a 7 part series over the next few weeks.
Yes, we’re in the middle of summer here but seeing as we didn’t see a summer as such during December now’s not too late to start.
If you missed the first part you can check it out here.
Now, let’s get straight into part 2
# 12) Throw out your old plates and buy smaller ones. This will drastically cut down your portion sizes. It doesn’t matter how healthy you eat if you eat too much for your body to handle. (The winner of one of my transformation contests Megan – told me this one a little while ago!)
# 13) Set short term goals that are achieveable each week.
# 14) Never use food as a reward for achieving your short term or your big end goal.
# 15) Drink herbal teas like green tea and chai. The antioxidants are beneficial and these are a great alternative to fruit juices and soft drinks.
# 16) Don’t believe the BS that you burn more fat if you train on an empty stomach. Give your body some energy to train with and you can work harder and enjoy more of the afterburn calorie effect.
# 17) Stop hanging around negative people. If they don’t believe you can achieve your goal and belittle you for doing so then they are not worth your energy.
# 18) Realise that 10 minutes of a ‘bust your gut’ style workout can actually be more effective than a 1 hour workout. Less can sometimes be more. Check out this tabata workout here for a great example.
# 19) Cheat Meals can actually help you achieve your goal so don’t cut them out totally. Just limit them.
# 20) Crunches are not going to help you burn belly fat. These are the biggest waste of time I have ever seen. Watch this video to see why.
# 21) Keep a food diary to monitor each and every thing that passes your lips each day. This includes water and other liquid calories. My best transformation success stories make this a non-negotiable thing to do each week.
# 22) Throw out all the rubbish foods in your house. This sounds obvious but you’d be surprised how many people have a ‘pantry cleansing’ ceremony.
You know if it’s there you’ll eat it in a moment of weakness.
Found something out of these 11 tips that you can implement right now? Good go and do it and stay tuned to see part 3 coming soon.
One of the best public holidays of the year has come around again = yep, Australia Day.
But for most people that means beers, barbies and more beers.
So how can you still have fun on our National Holiday and not take away from all of your progress that you’ve started to make this year?
Easy.
Well sort of. If you follow this game plan though it will be.
Step 1: Do a morning bodyweight workout to kick start your metabolism when you wake up.
I recommend a tough one seeing as you’ll be enjoying a cheat meal or two later in the day. So grab your Gymboss timer and get amongst this tabata workout that you’ll find here.
Step 2: Make sure you up your water intake throughout the day.
There’s 2 big reasons for this. 1 – you’ll be doing a tough workout first thing in the morning and you’ll need to replenish after that.
2 – you’ll be drinking this arvo so save yourself from a Friday hangover and get them spacers in!
Step 3: Eat a high protein snack or meal before you go out
That way you’ll be less likely to eat crap when you’re out as you’ll already be half full.
Step 4: Enjoy your drinks and don’t beat yourself up about it cause it’s Australia Day!
If you’ve followed the first 3 steps you’ll be allowed to indulge in a few celebratory drinks. Be smart though!
Step 5: The next day must follow…
The next day you should be straight into my 3 Day Detox Diet to optimise your fat burning after your cheat meals.
Sound fair enough?
Get on it and enjoy Australia Day!
If you don’t have your own copy of the now famous 3 Day Detox Diet you can grab it below for only $27
This is going to be a new series I’m starting today on my blog and will run over the next few weeks and seeing as we didn’t really see much Summer at all last month I figured we are owed a late summer so this will be perfect timing for you!
I’m going to give you 77 fast ways that you can not only burn belly fat but get rid of that ugly unwanted bodyfat from any problem for the warmer months.
I’ll be keeping it short and to the point so you can go away and implement at least one of these things into your life each day.
Make sure you have at least one take away focus point for you to work on.
Some of these things will be obvious, some might be something new to you – and those new things could be the difference between you looking how you want to this summer and staying unhappy.
Enjoy the ride…
# 1) Stop going for a run and start a new interval training routine instead. Better for your joints and much better for your fat loss results.
# 2) Drink more water than you’re drinking now. At least 2 litres a day minimum. More if you’re normally active. This will help hydrate you and fill you up. If you find this hard drink 1 glass before and after each meal.
# 3) Train less than you’re training now (if you’re training everyday) but make the sessions you actually do count.
# 4) Have an end goal in mind. e.g. I want to be a size 12 and a date to achieve them by. Your birthday, New Years Eve, whatever. Pick a date
# 5) Have a reward for when you actually hit your goals that doesn’t involve food. Massage, holiday whatever. Something that will be worth the effort.
# 6) Set your alarm clock 15 minutes early and start each day with a bodyweight workout if you think you don’t have time for any exercise.
# 7) Get outside and train in the great outdoors for a change if you only workout in a gym.
# 8 Start eating breakfast each day. If you don’t feel hungry first thing each day it’s because you’ve eaten too much the night before. And breakfast cereal doesn’t count. Find out why breakfast cereals are so bad in the short video below:
# 9) Do a different gym workout routine . If you do what you’ve always done you get what you always got. Simple as that. If you’ve reached a plateau with your results it doesn’t mean your old program was bad it means your body has adapted and needs a new challenge.
# 10) Give your body a real kickstart and start my 3 Day Detox Diet today. You’ll even get change out of $30
# 11) Talk yourself into shape. You must have a non negotiable belief in your own mind that you can and will actually achieve your goals. Don’t go through the motions. Believe that you can make a positive change and believe that you will stick to your plan.
That’s part one done and dusted.
Found something out of these 11 tips that you can implement right now?
Good go and do it and stay tuned to see what I have in store for you in a few days time.
With the Tour Down Under starting this week I had to feature something about a cyclist for today’s Munday’s Motivation.
And of course, who could be a better poster boy for motivation and inspiration than “The Boss”, Lance Armstrong.
One of the biggest highlights of my bucket list that I’ve crossed off was seeing the great man ride in action twice at the Tour Down Under in 2009 and 2010.
This video is supershort – only 1 min – but it has a great message from Lance.
Check it out
Sound familiar? Setting a goal, writing it down, otherwise it won’t come true.
It can be said time and time again.
So once more.
1) Identify your goals.
2) Set your deadlines.
3) Start taking action!
I’ve done this with my goals for the year and also for the smaller ones that I set for each new month. It gives me something to work towards in the short term as well as the bigger picture.
I suggest it’s worth your while to do the same too.
Game on for 2K12 if you haven’t kicked your butt into gear already.
Welcome to a new week and being a Monday you should be ready to hit the ground rolling!
No?
Okay, maybe you need a motivator to kick start your regime.
I’ve got your solution!
It’s time for this bodyweight tataba workout. It will hit the spot. It will get your heart rate up. It will be the type of home exercise workout that will kick start even the most sluggish of metabolisms.
Here it is:
WARM UP WITH THIS VIDEO:
Do these exercises 3 times through.
THEN THE REAL DEAL
Spiderman Push Ups for 20 secs
REST FOR 10 SECS
Repeat for 4 minutes (8 rounds total)
REST 1 MINUTE
Then do
Reverse Lunges for 20 secs
Change legs after each 20 second round.
REST FOR 10 SECS
Repeat for 4 minutes (8 rounds total = 4 rounds on each leg when you alternate each set)
And you’re done!
That gives you 8 minutes of total work after your warm up. All in all you’ve got a workout that takes approx 15 minutes and will leave you smashed!
COOL DOWN
using these stretches
The best way to do a tabata workout is to use a gymboss timer as you constantly don’t have to mess around with the timer.
I love it because you can set 2 different timer options (ie your 20 secs work period and your 10 secs rest period) PLUS set how many rounds you want to work for = 8 rounds in this instance.
To purchase your very own GYMBOSS TIMER for less than $25 simply click on the link below
Time and time again I have been asked if bread is okay to eat as part of a healthy eating plan.
We have all been sold on the benefits of bread, especially multi-grain bread from nutritionists from around the world.
And you know what? I am going to let you in on a big secret here.
The only difference between this secret and a normal secret is you can tell as many people as you like about this one!
The real truth about bread and your weight loss is that it is killing your weight loss mission
Unfortunately, there are no two ways about it.
And unfortunately – and what is definitely the sadest part of all – is that too many space cadet nutritionists still don’t get it.
They still give people bread to eat when they’re trying to lose weight.
You have been lied to and I know how you feel.
I used to be a victim of these lies too.
I used to enjoy my multi-grain bread as my so-called “healthy eating” option and give myself a pat on the back because I thought i was doing the right thing.
Bread is a no-no when it comes to achieving your fat loss goals.
Bread leaves your belly bloated and feeling sluggish (even if you don’t have a wheat intolerance).
Bread spikes your sugar and energy levels only to see you crash a short time later.
Bread is the silent killer of your fat loss and weight loss mission.
Get rid of the bread and you will finally get the body that you deserve. Don’t believe me? Try it and prove me wrong!
So, what should you eat instead of bread? Anything that isn’t processed to start with – lean meat, nuts, seeds, fruits, veggies, beans, chick peas, eggs – there’s plenty to choose from and it’ll be better off for your belly.
The best secret I’ve saved for the 3 Day Detox Diet breakfast. When you implement this little tip you’ll be surprised at how fast you start to shed the extra Christmas layer.
instead which has none of that crap in it!
