What is the most common questions we get in the fitness industry....What is the secret to losing weight?
First lets just get one thing straight, there is no secret... like at all! its called hard work!
i'm not just talking about in the gym..no i'm talking about in everything you do in side and out side the gym!
Are you training hard? i mean really training hard?
Are you eating clean? i'm not just talking about " i had a salad for lunch " no!
Are you getting enough sleep? having 4 hours a night is not cool or enough!! get those ZZZ!
Are you stressed? stress can cause weight gain/ maintain on so many levels..get rid of it!
Are you really trying? no i dont mean " im doing a 8 week diet" no i mean really giving it ago?
lets find out,,,,shall we?
Training hard - training hard isnt about going in the gym / outside for 30-45 min doing 20min on a bike / treadmill or cross trainer.. no! i'm talking warm up 10min hitting some weights ( yes weights ) with high reps ( 15-20 ) moderate sets ( 4-6 ) full body workouts with a HITT ( High intense interval training ) session at the end of every workout! you need to be training around 4-6 days per week! at least!!!!!! please...PLEASE dot give me tis shit about not having enough time, wake up earlier, go to bed later, WHAT EVER IT TAKES!! lets really make that goal weight happen!you can do it and YOU WILL!!
If your not sure on what to do in the gym, there is plenty of good content on Youtube and online programs ( yes mine included ) but start off simple, use a personal trainer at your local gym? spend around 2 weeks watching them and how they treat/ train their clients
- do they turn up on time?
- do they show they care for the client?
- are they checking up on their client?
- is the client getting results? ( that you can see )
- would you feel comfortable using that personal trainer?
If they tick these boxes, then go for gold! remember they are a PT not a mind reader so go up to them for a chat and ask for some training!
( if they dont ask what your diets like, take measurements of your body or ask how many times a week and what kind of training you are currently doing along with any medical questions...then yes they are also shit!)
Eating clean - ok ok ok now here is where most people will fail! BUT it is easy to do!
you gotta eat more than 3 meals a day for start.. lets get that metabolism cranking and try to get 2 more in! no they dont have to be massive, not at all, lets keep it small. start by having - meal 1 - 2 boiled eggs with Avocado , tomato
meal 2 - protein shake, 2 rice cakes with Almond butter
meal 3 - protein shake, hand full of almonds
meal 4 - chicken , broccoli sweet potato
meal 5 - beef, eggs, broccoli
simple and easy...dont make these large portion size. ( we wont add grams on this due to everyone being different ) but do have enough to feel almost full.
LEARN TO MEAL PREP!! not sure how? once again youtube has some great stuff on there to teach you these things ( i also do a video on my facebook page @ Jay Ando Athlete and instagram @jayjandoanderson ) try to keep it all simple! use the microwave grill and oven! but just keep it simple!
SLEEP - Sleep has to be one of the most important parts to a healthy slimier life style! sure there are plenty of benifits to getting a good nights sleep.... and i'm not going to bore the shit out of you with them, BUT the simple fun fact....you function better and recover better...simple! body has time to slow down and put itself into a resting state to recover for another full day of FAF training or if you'd like FIT AS FARK training! if you only manage to get 5 hours! try to have another 30-45min in the day if you can. just enough to recharge and do what you gotta do for the rest of the day!
Stress - if you have high levels of stress, such as kids, job , husband , wife, life in general then you need to learn to manage it.....or take a boxing class....not even kidding, punch the shit outta something! get mad get angry 100% you'l feel better and the stress will drop along with the weight!
You really trying - Be honest with yourself....are you really trying...have you done everything in your power to reach your goal? did you get up at 4.30am and go on that run? did you put in 110% in every workout? did you prep your food? did you reject going out to that party or those dinners to hit the gym and train to reach your goal?
those parties those drinks , the friends you have, that food you love...is it really going anywhere?
i'm pretty sure its not! this one chance to actually do something for yourself and to start living a happier healthier life style! dont let that slip by for a moment of " just one wont hurt " put in the hard yards now and enjoy the results later when they come!
and i promise you...you really put in the effort...IT WILL COME!!
now.......GO GET IT!
