Ok, as I've said before, getting lean isn't easy, but it's simple. You have to create a calorie deficit. Simply burn more calories than you consume. In order to do that, you need a 2 prong approach, speed up your metabolism, and consume less calories. So now that I have covered the "yea no shit" part of it, let's move on to something that is actually helpful - how to stack the deck for success.
Here are 20 tips. Broken into "action," and "diet." No single one of these will make you successful. But, if you follow any or all of them, you will give yourself an appreciable advantage. Every little bit counts when pursuing a calorie deficit.
A. Action
- Chew 25X before swallowing.
- Lift weights (resistance train) 1lb of muscle burns 9x the calories as a 1lb of fat
- Squats, pushups and jumping jacks. These moves are serious calorie burners. Do 10 of each everyday.
- Park far away
- ALWAYS take the stairs
- NEVER take an escalator
- Move with purpose (walk fast etc)
- Interval train. It's the most effective fat melting strategy there is.
- Break a sweat every day
- Read fitness magazines, watch transformation shows for inspiration.
B. Diet
- If it's white, don't eat it (flour, rice, sugar).
- Drink 100 oz of water per day
- Put cayenne pepper on everything. Improves circulation, which speeds up metabolism.
- Eat eggs, oatmeal, and beans. Eggs are complete protein. Oatmeal and beans are high in fiber and protein. All 3 are very filling
- get 25-30 grams of fiber a day. Fiber is your friend!
- eat vegetables at EVERY meal
- Eat lean protein at EVERY meal
- Take a baby aspirin every day. Good for circulation.
- Drink green tea and or oolong tea. Both proven to speed metabolism and burn fat.
- Read food labels and log your meals. You need to know what you're eating.
