If you are like most of the people I talk to, you are looking for the secret to losing some unwanted body fat. Everyone wants to lose some weight but I find that everyone continues to struggle with the same exact thing. This ends today! Get lean, sexy and start living life feeling like a freaking boss!
I actually was frustrated and excited about the last couple of days. A lot of people sent me private questions asking about training, nutrition and motivation.
“What workouts do I need to do to get toned?”
“How many calories per day do I need to eat to get lean?”
“How am I supposed to stay motivated?”
Look I get it the struggle is real. What you actually need are simple strategies. Strategies and systems actually.
Oh yeah by the way we have developed a membership site where we will literally have how to videos as well as new workout routines updated monthly! I will let you know when that drops in about a month or so.
Anyway back to the meat and potatoes!
People want to just look sexy naked or look hot in a bathing suit ultimately because we want to attract the opposite sex or just have people show some damn interest in us.
I ain’t hating on it.
I want to live like a boss as well and part of that is keeping my body in “show me shape.” You know keeping the body looking tight!
The secret is you don’t have to stress out about this. Most of you are actually closer than you think but you aren’t doing the right process to burn fat, build muscle and get lean. Here are 3 easy steps to getting lean and tone in 8 weeks or less!
Step 1: What Kind of Workouts Are You Doing?
Okay so if you are not doing any workouts currently, this is a great time to start. You may have some more work to do before you are ready to worry about getting lean but once you get going you can use this process. Your goal should be 12 weeks.
If you are training now in a big box gym, you are most likely using out of date techniques created by gym rats and bodybuilders. Women most of the time are using methods that date back to late 80’s and early 90’s. This means doing some machines and the traditional steady state.
Guys you might be hitting the free weights, but let’s be honest you are missing leg day and if you hit a cardio day Hell might freeze over!
Part 1 of the process of getting an amazing body is the training method. For most people I recommend doing 2 days of strength work with a metabolic finisher at the end. You should hit your full body with some relatively heavy weights for your training level.
No machines here. Machines take away the natural movement pattern of the body and most of all your results! Use actual movement patterns like Squats, Deadlifts, Chin Ups or Rows, Overhead or Dumbbell Press and most of all hit your Lunges. You will feel that the body has been worked and you will get way faster results than you could on a machine.
Finishers at the end are an awesome way to get your endorphin rush, burn some fat quickly and give you plenty enough cardio at the end of your session.
Example of a finisher: Do each exercise for 30 sec with a 30 sec rest in between.
~Repeat 3-5 times~
1a; Body Weight Speed Squats
1b; Mountain Climbers
1d; Alt V-Ups
- Part 2 – Conditioning Workouts
Metabolic conditioning has become more and more popular in your typical training studio or performance gym. It is a great method to losing body fat, improving body composition and developing a person’s physical conditioning.
This type of training involves circuits or sprint work with lighter loads at higher intensities. The object is to spike the heart rate in a short period of time and then bring in back down during rest periods. This allows you to get more of a cardio workout in a way shorter time period.
These workouts are pretty fun but can be extremely challenging to beginners. The best part is you can do 10 – 45 minute workouts and get great results without spending hours at the gym. This process is exactly how we help people transform their bodies in as little as 8 weeks. Interval training is hands down the most effective style of training for fat loss.
The intervals can vary. They can be long density circuits where you do 4 to 5 exercises for say 12 reps and try to get as many rounds in 10 minutes before resting. It can be 3 exercises grouped together where you work for 20 seconds and take a 40 second rest in between. It really depends on what you like best and the physical conditioning level you are currently at.
Step 2: Address Your Nutrition
Most people come in with terrible eating habits to begin with so really it might be as easy as cutting back on alcohol some and trying to eat 3 meals per day of quality, nutrient dense foods. Drink some more water and simple take in some healthy fats and a multi vitamin. Seriously that’s it.
In our society today we eat so much processed food and when you mix that with alcohol consumption the liver has zero shot of burning fat. The first step is get rid of the junk.
“You mean I can’t eat like shit and get ripped?”
Not a chance in hell!
Check Point 1: 3 to 4 Quality Meals
1. Lean Protein Source – Chicken, Fish, Lean Beef, Turkey or Eggs. You can eat plain Greek yogurt with the fat. Fage is my favorite brand. (women 1 Palm serving at every meal) (men 2 palms at every meal)
2. Plenty of Veggies – Mix up the rainbow and get plenty of green vegetables as well as mixing in some reds, yellow and orange veggies.
3. Fat Source – Using Coconut or Olive Oil is the best way to get healthy fat in your diet. It is a clean energy source and can boost your feeling of fullness. Fats pack more calories so make sure you measure. 1 to 2 table spoons to veggies is plenty. You can also add in nuts, and flax seeds meals and protein shakes.
4. Grains & Carbs – These are the tricky little buggers. Avoid processed grains and try to stick to healthier alternatives like sweet potatoes, quinoa, amaranth and rice. If you are going to eat them, make sure you keep the serving size down and eat them around your workouts. Carbs should be 50 to 125 grams per day depending on the person. If you gain weight easily and struggle to get it off than stick closer to 50 and around workouts.
Check Point 2: Drink More Water
Most people are pretty much walking around dehydrated each day. The body needs water to survive so make sure you get plenty of it each day. A good target to hit is roughly half your body weight in ounces of water each day. If you are training you can use a little bit more.
Drinking more water will help you cut back on all the energy drinks, diet sodas and other calorie filled soft drinks on the market. Tips for cutting back on alcohol. Drink a water in between beverages and try to stick with a vodka and soda with lime if you must drink while attempting to get lean.
Beer and wine are filled with tons of sugars that you just don’t need when trying to get your sexy on. You will have time to celebrate once you get the body you want!
Check Point 3: Use Supplements to Fill In the Gaps
It is vital that you take a multi vitamin or a greens supplement. This will plug up
Any holes you may have in your nutrition. You might not be able to scarf down a
shit ton of leafy greens each day so mixing some greens in a shake or water is the easiest way to make sure your body gets its micronutrients.
Don’t skip this step. People do all the time and wonder why they are not burning fat like they could. The next would be a Krill oil. Most people do not get enough quality fat in their diet each day. This helps with inflammation as well as keeping the joints nice and healthy.
Take both of these each day, drink your water and eat your meals and you will be rocking in no time. Seriously it is that easy.
You can pick up these products at Onnit which is an incredible all natural based company out of Austin Texas. Use the link at the bottom to grab both of those products when you are ready.
Step 3 – “Get Motivated Again!” Not
For most people the gym is not the most exciting part of the day! In order to achieve the body you want you are just going to have to put in the work. Being in the fitness industry for now 5 years, I must say that I often get burned out and the last place I want to be is in the gym. You have to make it a part of your life. It must fit in with everything else as a center of well-being.
For me I just understand that everything is linked back to my four pillars of life.
- 1. Mindset
- 2. Fitness
- 3. Business
- 4. Relationships
Each day this is my checklist to make sure I am doing what I am supposed to be doing. It is easy to get distracted during the day and put out fires when needed. I make sure that I eat the frog early. I look at my list and say “what do I need to do first?”
Each morning I wake up and meditate. 5 to 10 minutes per day gets me started with a clear and focused mind. I am more relaxed and ready to knock shit out. I then think what do I need to do with my fitness business today to move it forward. I then do that next.
I make sure I have some time set aside usually in the afternoon to get a workout in. Even if it 10 minutes of some mobility or recovery, I have to get it in. Some days I feel like a bad ass and do a full workout. Others I feel like shit and just do 20 minutes of a circuit with some abs.
Each day I make sure I free up time to talk or spend time with my girlfriend and my family. Since they work regular jobs they tend to be free in the evening, which means I need to get my shit done early so I have time to dedicate to them.
Getting motivation to train really is about being an adult and having your priorities straight. You can’t enjoy anything in life if you have bad health. Make it a priority. You don’t have to train for marathons or become the next UFC Champion but 10-20 minutes of physical activity each day will be a great start. As my mentor Martin Rooney says, Ready…Shoot…Aim… Do Something, Do Anything Just Do It Now!
I hope you enjoyed this blog and I look forward to finishing out online training site so you can check it out and have access to all of the training and nutrition info I talked about above. We will host all of our seminars, workshops and webinars on there as well!
Until Next Time,