6 Weight Loss Tips to Help You Achieve the "Impossible"
With opposing forces unprepared for such a potent attack, the Germans rushed into Poland, the Netherlands, Belgium and France with overwhelming dominance and little resistance.
In fact, the opposing commanders simply threw up the white flag even before the attack was commenced - the German strategy was perceived so powerful that it wasn't even worth putting up a fight.
This was the foundation of the whole approach - to scare enemies into submission at the sight of their appearance. When opposing troops witnessed the oncoming German onslaught, all they could see was how big and powerful they were and consequentially were quick to recognize their own vulnerabilities and powerlessness.
It wasn't until General Dwight D. Eisenhower drew the line and said no more. He wasn't going to allow the Allies to simply lay down and succumb to the relentless invasions.
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He said, "The present situation is to be regarded as opportunity for us and not disaster."
He soon declared that the Nazi strategy carried with it, its own destruction.
The Allies identified the obstacle as the opportunity for success. They understood as long as they could bend and not break, that they could use the strategy that the Germans were using against them to their own advantage.
The Allies purposefully allowed the penetration of the Germans, thus giving them the advantage to attack from the sides and essentially encircle the Nazi's and attack from the rear - a death sentence in any match.
The overwhelming problem ended up being the solution.
While this story carries much weight, it also paints a wonderful example of your own role in your health and fitness journey.
Maybe you're under heavy enemy attack right now. It feels impossible to conquer.
You've put forth enough effort to stay alive, but you're bleeding and you don't know how much more you have in the tank. At times, you want to throw the white flag up.
Your perception is grounded in how powerful the enemy is and consequentially influences you to view yourself as vulnerable, weak and hopeless. But something in your soul keeps you in the game. A quiet whisper that nobody else hears tells you, "you can do this."
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Similar to Eisenhower, your gritty resilience forces you to say, "No more, I will not go down without giving my best effort. I'm going to turn this situation into an opportunity."
This is the moment that can change the trajectory of your health and fitness. Once you flip the story on its head and you now start looking for the opportunity in the struggle - instead of letting the enemy cripple you into a paralyzed state - you put yourself in the best situation for success.
Rather than letting things happen, you make things happen.
I'm not by any means saying that a World War II story carries the same weight as a health and fitness journey. But we can definitely learn how people have turned obstacles into the opportunities instead of letting the difficulty consume them.
And when it comes to health and fitness, that lesson is worth gold. Your situation is difficult - whatever it may be. However, the difficulty is an opportunity for growth. It's the way to success.
Changing your body and health requires a set of strategies that you can control. And rather than trying to take down the big bad enemy head-on, you can simply allow the temptations and bad habits to still take its course, while you add-in the strategies and habits that allows you to side-step relentless invasions.
Basically, you're not going to try and control external factors that you can't control anyway. You're going to focus on your own actions and improve on the things you already are doing rather than overhauling your whole life.
The Allies recognized that their current method wasn't working so they improved their tactic - they didn't change what they were doing - fighting the war.
Maybe you're in the trenches and have realized your methods aren't working and you need to improve your tactics. By doing so, you won't be changing basic behaviors like eating, sleeping and moving - you'll just be improving on them to get a better result.
This program will equip you to tackle the obstacle you face with confidence. By pairing up practical nutrition strategies with a simple to follow training program designed to be done with minimal equipment, you have the tools to defeat the enemy.
The only thing you have to do is show up.
You ready? Let's go.
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6 Weight Loss Tips - The Fundamentals of Fat Loss
When it comes to fat loss training, jacking up the intensity is key. But you need a handful of training strategies you can count on to deliver the appropriate intensity for the maximum amount of fat burning.
Three sets of hammer curls ain't gonna cut it. Sorry.
These strategies have been birthed from being in the trenches myself. With years of training others along with my own personal workouts, I've found that these training strategies will attack fat with no mercy.
These strategies keep your approach fresh too. By having a handful of ways you can go about programming your fat loss workouts, it prevents boredom from seeping in. This alone will help you stay in the game and prevent you from throwing the white flag up.
I'll warn you now, however, these are not easy. But the results are worth it.
Tip #1 - EMOM (every minute on the minute)EMOM workouts are effective for a few reasons. By keeping your work intervals to 15 to 20 seconds, you'll ensure a 3:1 or 2:1 work-rest ratio. This allows you to work at a high intensity in each set because you've sufficient time to recover.
This means that you can attack every set with frightening intensity. By working on the minute for every minute, the clock holds you accountable. You can't take four-minute water breaks, or get distracted with taking a selfie for Instagram.
In EMOM workouts you pick one or two movements to perform at the top each minute for the allotted time of the workout. For example, at each odd minute you do dumbbell swings and at each even minute you do hand-release push ups.
EMOM's can be anywhere from 10-20 minutes.
For your EMOM movement choice, you'll want to choose movements or loads you can perform for up to 20 seconds. For body-weight movements like the dip and pull-up, if you can't perform 20 seconds of straight work, use bands or assist machines to allow you to work for the full 15-20 seconds per set.
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Tip #2 - Tabata intervals
Tabata intervals are a brief, but potent strategies named after Japanese researcher Izumi Tabata.
The work rest ratio is set up with 20 seconds of work followed by 10 seconds of rest. This sequence follows for 8 sets of a given movement. A tabata workout will be a total of 16 minutes including four movements.
Pick 4 of the 8 movements listed below and perform eight sets per movements. Each set consists of 20 seconds of work followed by 10 seconds of rest.
Tip #3 - Three minute grindersThree minutes doesn't feel like a long time. But when you are pushing, pulling, squatting or burpeeing, it feels like a lifetime.
This method is a no-frills test of your physical limits. You'll pick three exercises and perform each one for three minutes for as many reps as possible. You must complete the three minutes on the respective movement at hand before you alternate movements.
For example, your first three minutes could be as many release push-ups as possible, then your second three minutes could be as many dumbbell swings as possible, and your final three minutes could be as many sit ups as possible.
You'll rest one minute between each three minute block. Total working time is nine minutes, with a total workout time of 12 minutes.
Pick movements 1, 2, 4, 5, 7, or 8 and do as many reps as you can in each three minute block.
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Movement #1 Goblet Squat
Establish a stance with your feet right outside of your shoulders and toes pointed out slightly. Hold the dumbbell vertically from one end against your chest. Then, initiate the movement by pushing your hips back and down.
As you descend, be sure your knees track outward and not forward over your toes. Stay in your heels. When you get to the bottom, it's okay to have your elbows push your knees out.
Movement #2 Hand Release Push Up
Assume a normal push up position. You'll want to engage your midline and make sure you're glutes are turned on (no saggy hips). Also, as a mental cue, you should be able to draw an unbroken line from your ear to your ankle during the execution of the push up.
To initiate, you'll take your body to the floor while keeping your elbows close your body. Let your chest and thighs hit the floor, then, lift your hands slightly off the floor before returning them to the ground to recover and push up into the starting position.
Movement #3 Pendlay Dumbbell row
Holding a pair of dumbbells with a slight flex in the knees, you'll lower your torso until it's almost parallel to the ground. From here you'll bring the dumbbells to the floor and then recover by pulling each dumbbell into your rib cage. Return the dumbbells to the floor and repeat.
Movement #4 Sit up
Classic old school sit up. Anchoring your feet is permitted.
Movement #5 V-sit
Lie on your back with your arms and legs outstretched. Contract your mid-section and bring your arms and legs together (folding at the hips and forming a V). Lower your arms and legs back into starting position and repeat.
Movement #6 Push Press
You'll take a pair of dumbbells and rack them across your shoulders with your palms facing away from you. To initiate, you'll dip at the knees. The depth of the dip should be about 10% of your full squat depth.
Then, you'll drive. Extend the knees first and then the hips to create some power to finish off the movement. Finally, you'll complete the movement by taking the dumbbells overhead.
Movement #7 Pull Up
Hang from a pull up bar with an overhand, shoulder width grip and pull your chest to the bar.
Movement #8 DipYou'll balance yourself at the top position of parallel bars. Lower yourself by bending at the elbow while keeping an upright torso. You'll break parallel until your shoulders are below your elbows at the bottom position. You'll press out by straightening your arms and returning to the top position.
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And Now...Back to Basics Nutrition
Tip #4 - Eat protein at each mealFor each of your meals, build it around protein. Don't worry, you don't need to pull out an excel sheet and count how many grams per sitting. Let's keep it simple. For males, include two palms worth of protein at each meal. For ladies, include one palm full of protein at each meal.
By eating this way - building each meal with protein - you'll burn more calories, increase fat loss hormones, and boost muscle building capacity. The perfect recipe for a body transformation.
Protein ideas to include at each meal:
- Grass-fed beef
- Wild-caught fish
- Free range organic eggs
- Hormone/antibiotic free pork
- Free range organic chicken/turkey
Tip #5 - Load up on veggiesIf there is one strategy that all fitness enthusiasts agree upon it's this: Eat your veggies.
By adding in boatloads of veggies into your daily diet, it crowds out the stuff you're trying to avoid (potato chips, pints of ice cream, a whole row of Oreo's). Including veggies in your diet also boosts your fiber intake which dramatically improves digestion, supports a healthy gut, and helps you stay full longer. All three of these benefits are painfully overlooked when it comes to body transformation.
Some veggies ideas to include daily:
- Brussels sprouts
*Green smoothies are a simple, but practical way to get your greens in too. This is especially true if you're busy all day. By throwing in a handful of greens into a blender and pairing with some ground flaxseed, a scoop or two of protein powder, some frozen berries, and one cup of almond milk along with a few ice cubes you've got a nutrient-packed smoothie ready within minutes.
Tip #6 - Snack wiselySnacking is inevitable. So instead of trying to avoid it completely, just do it better. Rather than snacking on the normative fare - crackers, cheese-filled pretzels, and bite-sized chocolates - choose snacks high in protein that include some fat.
By snacking on things that are high in protein and bring along some fat, you'll keep your metabolism in the fat burning mode all day long. And, you'll avoid the blood sugar roller coaster that is usually the product of poor snacking.
Some snacking ideas:
- Jerky of any kind (be careful of sugar-laden jerky)
- Mixed nuts
- Sliced apple with nut butter
- Protein bars
- Veggies and hummus
Wrapping UpYou're armed now. You've got the tools and the strategies to combat the enemy.
Turn whatever obstacle in your way into an opportunity. If you press on, you'll soon be telling your own victory story to someone else who needs the same advice.