You don’t have all your life to sit around reading tips on the internet. So this is going to be short and to the point. I’ve personally lost over 80lbs of fat since leaving high school, and, I have maintained a healthy weight since.
Here are my 5 simple weight loss tips:
- Eat right.
- Get a routine.
- Train hard.
- Don’t give up.
- Baby steps.
Don’t follow any crazy diet plan. It’s just mathematics silly. See, there’s this little thing called a basal metabolic rate (BMR for short!). What’s this BMR all about? Well, to put it simply, it is your bodies fuel mileage/consumption. For me, I’m a pretty tall guy. My BMR is about 2,000 calories per day. That means I need to eat 2,000 calories a day, just to survive.
That’s great, so what do I need to do to LOSE WEIGHT? Well… more mathematics. 2lbs of fat is 7,000 calories.
See where I am going with this? If you want to lose 2lbs of fat per week, you would need to be under your BMR at the end of the week by 7,000 calories.
For me, this would mean eating 1,500 calories per day, and, exercising to burn off another 500 calories that same day. The grand total for the week would be 7,000 calories = 2lbs of fat. Goodbye lovehandles, hello sexy!
There’s a simple little rule I like to follow when eating, I don’t bother with fad diets, atkins or any crazy things like that. I just keep it simple stupid. I’m a meat and vegetable kind of guy. Give me a chicken breast and some steamed vegetables and I am rocking!
PCF. Protein Carbohydrate Fat. I like to follow the 50/30/20 rule. That means, 50 % of my diet is protein. 30% is carbohydrates and 20% is fat.
This works for me.
Get a routine
So, you signed up to the gym, you’re ready to rock and roll. You want a six pack, or you just want your ass back. The hardest thing to do is find a routine. So what’s the best time to go to the gym? Any time you bloody well go!
After about 2 weeks, you should have a well established routine. You’re over the hard part and you’re on your way to getting your groove back – or getting rid of it!.
Don’t pussy foot around. You’re trying to lose weight. Put the cellphone away, shit, throw it in your locker and leave it there! Don’t stop and chat to your neighbour if you’re on a run, don’t go to the gym to look at other men or women. YOU ARE THERE TO WORK OUT! Remember that.
So train hard. Don’t give up. Keep pushing yourself harder and harder. You’ll thank yourself at the end of the day. If you start to feel like you’re slacking… just keep this photo in the back of your mind:
Don’t give up
I think this one is pretty self explanatory kids. If you give up, I will track you down using your computers internet address and kick your ass back to the gym. I will stand over you like a crazed muscle head who ate 5 children for breakfast and demand you push that little bit further!
Take it slow. Don’t try and change it all at once man (wo-man). You’re only human. Start the gym, eat your regular food like you do now.. and then a week or two later try changing your diet. Or, do it in reverse. Change your diet, then ease your way into the gym.
We all think we are super heroes and that just isn’t the case.. so we try and do it all at once. Yeah, it ain’t going to work too well. Just do it all in small steps and savor the moment.
You’ll be looking smoking hot in no time.