In the first article in the Fat Loss 101 series we discussed the number one priority when it comes to fat loss; committing to make better choices. The second thing you need to have is a technology that works. The phrase “a technology that works” simply refers to the right knowledge. Here is what you need to know regarding fat loss. First you need supportive nutrition. Second a concern for muscle and third moderate aerobic exercise.
Supportive nutrition - Supportive nutrition means fueling the body for the desired results. If fat loss is the goal then you need to practice the following two nutritional concepts. First, eat a supportive meal every 3 to 3.5 waking hours. Second, each supportive meal should consist of the following: a lean protein, starchy carbohydrate and fibrous carbohydrate. Here is a sample of what your meals might look like:
- Breakfast- eggs, spinach and brown rice
- Mid morning snack- goat yogurt w/celery
- Lunch- spinach based salad with broccoli, green peppers and chicken
- Mid afternoon snack- almond butter with apple slices and celery sticks
- Dinner- Salmon, asparagus, quinoa
Moderate aerobic activity (cardio) - Performing endless hours of cardio is not the goal. In fact the mere thought of having to do long bouts of cardio is a real turn off. I recommend only 20-30 minutes. The best way to accomplish this is to perform interval training. Interval training basically means combining moments of high intensity activity with periods of low intensity activity.
When you combine supportive nutrition, a concern for muscle and moderate aerobic activity you will see fat loss. Your body will change. You will see an increase in energy levels. Decrease in clothing sizes. Increase in self confidence.