Now some people might say that this is dangerous and impossible. Those same skeptics might also say that it would be impossible to gain 14+ pounds of muscle in 30 days. I did it, and here's proof: Click here to see the challenge results.
I'll let you be the judge of everything I have to say because I am going to give you my very best advice right here, right now.
Hydration - Stop drinking fat.
Drinking water does wonders for the human body. Most importantly it keeps you alive. Staying hydrated allows your body to perform all it's functions correctly and effectively. When it comes to fitness, keeping your body hydrated helps you lose weight FAST! In very simple terms here is how it works. When you body doesn't get enough water it will retain it. It's in survival mode and it's not flushing out bad toxins. Once you start giving it enough water it will begin to flush itself, losing all the water weight that it has been storing all along.
The American Journal of Clinical Nutrition
Rest - Lack of sleep may be the very reason why you can't get lean.
Sleeping 8 hours a night may increase your metabolism significantly. Deep sleeps help to increase growth hormones in your body and the renewal of brain cells. This is also the time that your body will heal and repair itself after a grueling workout.
Going to sleep on time decreases the chances of you getting hungry and eating an unhealthy snack or meal. There is nothing wrong with eating late. The problem is that no one is going to be cooking a healthy meal late at night or looking for a healthy snack. Most people want a quick fix.
Numerous studies have shown that there is a strong association between obesity and sleep deprivation. Lack of sleep could be affecting hormones that regulate glucose (sugar) metabolism and your appetite.
You can literally sleep some of the fat away. When was the last time you had 8 hours of sleep?
Breakfast - Don't skip it.
Research tells us that the body will use more energy digesting protein than other nutrients. Because of this little known fact, eating protein for breakfast will cause your body to work hard at the beginning of the day.
Protein is needed to form lean muscle tissue. The more lean muscle that a body has, the more energy it will require. By eating breakfast, not only will you begin burning fat early in the morning, but you will also help your body create new lean muscle tissue.
Diet - The diet of a warrior.
For this type of program I would recommend a Paleo style diet. As a rule of thumb, you won't go wrong if all you eat is meats and vegetables.
If you have ever researched glycemic load or glycemic index then you know that certain carbohydrates spike your insulin levels more than others. When this spike is too quick, researchers say that your body tends to store that energy as fat.
When your insulin levels elevate gradually from slow carbohydrates, then that energy is usually used up instead.
I discovered this website a while back. It contains a database for carbohydrates tested for glycemic load. It's on a scale of 1 to 100. Use it as a reference to create your meal plans. Here is the link: http://www.glycemicindex.com/
1. Do not eat anymore simple carbohydrates. (these carbs score a high GI - bad) Examples: white bread, white rice, pasta, etc. You only want to consume complex carbohydrates (these carbs score a low GI - good). Avoid anything with high fructose corn syrup, or soybean oil. (common in wheat bread)
2. Eat the same meals constantly and consistently. Doing this keeps your metabolism running hot all day. Try to eat 4-5 times a day. You should eat 3 big meals, and 2 healthy snacks.
3. Do not skip breakfast. Your breakfast should contain at least 30g of protein. This was made popular when the author of "The 4-Hour Body," Tim Ferris, was able to get his father to finally lose some weight by using this method when nothing else seemed to work.
4. Only drink water.
5. Do not eat fruits with high sugar content. Certain fruits and 100% fruit drinks contain high amounts of sugar. There are few exceptions such as tomatoes, berries, peaches, watermelon, apples, grapefruit, and nectarines. Use the GI scale to see if what you're eating is good for you.
6. Pick one day per week to jump off the diet, eat anything and everything you want. This will cause a big spike in your metabolism and will help you lose the weight you gain for the day, and then some, on the following days as you return to your normal eating habits. (Eat what you would normally eat before you decided to adopt a healthy lifestyle, this doesn't mean you should go eat a bunch of junk food all day long.)
7. Train! Perform some level of physical activity 3 times a week for at least 30 minutes each day. Do not exercise every day. There needs to be a nice balance between nutrition, rest, hydration, and training. Each part of the puzzle is equally important.
Include the following in your meals:
- Complex Carbohydrates
Remember this acronym: G.O.M.B.S.
It stands for greens, onions, mushrooms, berries, beans, and seeds. Add these to your diet. This was made popular by Dr. Joel Fuhrman.
I understand that you might be skeptical. That's okay, but don't let that be the reason for inaction. Challenge me and my advice. Seeking knowledge and self improvement is an important leadership trait. Anytime you feel skeptical, seek knowledge.
You've just taken the first step, will you take another?