HOW TO GET LEAN QUICKLY PART 2

HERE ARE MY BEST TIPS FOR LOSING FAT AND BUILDING MUSCLE IN THE SHORTEST TIME POSSIBLE
FOLLOW THESE TO THE LETTER AND YOU WILL SEE AMAZING AND LASTING RESULTS IN AS LITTLE AS TWO WEEKS

1) ACCEPT THAT GETTING LEAN IS NOT EASY AND CAN GET PRETTY UNCOMFORTABLE- Once you accept and prepare yourself mentally,it gets easier and you can handle the challenge. Sometimes the anticipation and the thoughts in your head are worse than the reality of giving up a little food and the habits attached to that. In Psychology this is called cognitive dissonance – it just means with anything new you are going to feel a little uneasy and uncertain. Making peace with the discomfort is the fastest way to adapt and make a new habit a regular part of your life.

2) PLANNING AND TIME MANAGEMENT
The missing component in most weight loss plans is looking at how it will fit it into your already busy schedule. When will you shop, cook and prepare your weekly menu? What do you need in terms of food, equiptment, and hours to get ready for the busy week ahead? When do you have your best energy for these tasks?
Take 15 minutes now and make up a plan for shopping and food preparation for the upcoming week- if you are like most people you don’t have one- at least not yet.
Start today and you’ll be 1000% more successful than everyone else.

3) THE RULE OF 165
This is a great tip I got from Chris Lopez author of FIT AND BUSY DAD. Training and exercise usually take up only 3 hours of our 168 hour week, so it’s crucial that you pay attention to your eating and lifestyle habits during the remaining 165. This is where the results happen. It’s the little decisions you make each hour around how active you will be and how much food you consume that makes or breaks a successful fat loss program.

4) JOURNAL YOUR EATING
This more than any other tool is crucial to your success. Study after documented study reveal this to be of paramount importance in staying concious and aware of what we put in our mouth.
Ask any dietician and they will tell you the same thing.
If you are adverse to the idea, just start with 3 days a week and see the difference it will make.

5) DO STRENGTH TRAINING THREE TIMES A WEEK
Nothing helps with fat loss more than weightlifting. The effects go beyond just building muscle. The most important thing to remember is that it raises your metabolic rate and causes you to burn more FAT CALORIES per hour. It also helps you to manage insuliln uptake a key factor in storing or burning fat.

6) DO BRIEF CARDIO INTERVAL TRAINING 20 MINUTES THREE TIMES A WEEK TO TAP INTO STORED FAT.
Second only to strength training is cardio done interval style.
Simply put: Get on a treadmill, a bike or go outside for a walk and for 30 to 60 seconds go as hard and as fast as you can. Then rest for a full 60-90 seconds. Repeat this process 7 times and you will see more results than you would if you spent 40 minutes at a steady, moderate pace.

7) HIRE AN EXPERT TO HELP YOU
The best investment you can make in your body and your health is to hire a personal trainer or nutritionist to give you expert guidance on losing fat and reaching your goals successfully in the shortest period of time. You don’t have to commit to weekly session with a trainer or nutritionist, get him to make up a monthly program you can follow, then check back each month to update and review your progress.
Having someone to be accountable to makes a world of difference in whether you follow through on your commitment.

GET SUPPORT
Whether you join a weight loss support group or find a diet or exercise partner, having someone to talk to about your sturggles and daily journey makes fat loss a lot easier and more productive.
Look on some of the web sites like SPARK PEOPLE, PEER TRAINER or E-DIETS for support forums . Studies show people who use online support also get great results.

9) DRINK AT LEAST SIXTY FOUR OUNCES OF WATER PER DAY
Drinking water boosts your metabolism and helps to clear your body of toxins and enhances faster fat loss. It also gives you more energy and keeps your body running 110% .

10) DEAL WITH STRESS
Whether you meditate, listen to music, keep a journal , walk in nature or sit quietly and read inspirational writing, you need to have an outlet for winding down and dealing with stress in your life. Long term toxic stress causes changes in your physiology and will contribute to gaining fat. Your body releases cortisol in response to stress which is proven to create cravings for carbohydrates and enhance fat storage instead of fat burning.

Incorporating just 3 of these tips in the upcoming week can make a tremendous difference in how successful you will be in losing that extra fat.
Make a list today of what you can accomplish this week. Start slowly and add one to the list each week.
You can master these steps and live your life in the body that is healthy, fully functional and something you can be proud of.