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1. Train hard
2. Eat Well
3. Rest and recover
OK, I know that you are saying that is too simplistic. Well, having trained hundreds of clients, and spoken to probably thousands more...I can guarantee that most of your fat loss struggles will be reduced if you focus on these three.
Let's have a quick look at each one.
Train Hard -
In order for your body to be challenged and therefore change...you need to train hard. No lollygaging, no pedaling slowly on the stationary bike while watching TV. I mean get moving, get huffing and puffing, and sweat. (Please don't write me telling me "Oh but I have a heart problem, or Oh I'm so overweight that my physician told me to take it easy". I understand that. I am speaking about if you are medically clear to exercise, and you have no contraindication to training.
You must also have an intelligent training plan. Training intensely without a plan...is not a plan.
Eat Well -
So what do I mean "eat well"?
Eat lean proteins, lots of fish, vegetables, some fruit, and some nuts, seeds and healthy oils/fats.
Do this 80-90% of the time depending on how much fat you want to lose...and your nutrition is taken care of.
Notice there is no soda, chips, beer, candy, donuts, or other junk food on this list. Does that mean you cannot eat them? Of course not, you can make your own choices...but if you seriously want to lose fat then you had better cut out the crap.
Rest and Recover -
Sleep enough (7-9 hours) so that you wake up feeling rested.
Too hard to do? Shut off the TV. Get off the computer. Turn off your cellular phone.
Make sleep time an important ritual in your home. Your wife/partner/family will thank you too.
I give this advice to all of my clients...master these three and you will achieve the lean healthy body that you desire.