Learn simple techniques & strategies that will Boost Your Fat Loss results by up to a staggering 6-8 Pounds each month!

Transcription

1 Fat Loss Cheat Sheet Learn simple techniques & strategies that will Boost Your Fat Loss results by up to a staggering 6-8 Pounds each month! JNFITNESS

2 Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this document is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this guideline are meant for healthy adults only. You should consult your physician to insure the tips given in this guideline are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

3 1 Creating Your Own Mindset & Goals Using the laws of attraction, imagine what you want to achieve through fitness and creating the reality in which you would experience once obtaining that goal. What is hard becomes easy and if you can live the life you want to receive, then the journey will then become easier and will not include any negative distracting emotions. Try writing your goals down and making them specifically geared towards what you would like to have at the end of your weight loss journey. 2 Get Moving, Exercise & Resistance Train Weekly Stand up, take a walk or go lift some weights. The most beneficial weight loss tool is being able to get your heart rate accelerated for burning more calories. This doesn t mean you have to focus on doing 3 hard core workouts a day to ensure you are burning calories 24/7. Instead, decide on 2 specific workouts that you can devote 60 minutes to 5 days a week and hold yourself accountable to. A good example of this can be walking in the morning/evening or performing resistance training for 60 minutes. 3 Calories In vs. Calories Out It all comes down to the calorie total you put inside your body every day. With the way society is in the 21st century, eating has become over eating and you might be one who is a victim of consuming too many calories. By cutting down on calories and eating at the correct amount, you are going to able to lose weight at a quicker rate. If you don t know your total calories for your size and frame, consider using the calculator linked below:

4 4 Your Overall Nutrition & Diet Matters For Fat Loss The food you consume matters, but focus more on having lean protein and vegetable sources to keep you full. Carbohydrates are fine and there is nothing wrong with fat, so don t jump to conclusions on cutting them out completely just yet. Realize that carbohydrates are important and are going to benefit you when it comes to exercise. Remember that dieting is a term that means you are cutting out specifics from your current lifestyle or adhering to changes that are not normal to create results. Personally, I do not like the term, but it is important that you find what works best for you or else you will suffer through something that is not enjoyable. 5 Embrace the Carbs & Fats There is no reason to completely cut carbs & fats out in order to increase fat loss. I will state that ketogenic diets (Zero carbs) are a possibility if done correctly and there is one specific version of keto that I highly promote for my clients (Carbs pre/post workout). Diving deeper, the secret behind optimizing proper testosterone balance and proper function of the endocrine system (hormones) is ensuring that you keep proper carb and fat levels in your daily calorie consumption. For fats, a lot of people have mistaken them as the culprit for not producing weight loss. The truth is that there are good & bad sources of fat and you are required to consume them to allow your body to function and provide cushioning for your organs. 6 Are Your Protein Requirements Important? Protein keeps you full and promotes weight loss through allowing you to consume less food throughout the day. This doesn t mean that you should remove everything else from your diet and nutrition. So make sure to maintain proper vegetable intake and carb/fat consumption to drive weight loss success with accurate protein intake. Ensure you are consuming your body weight in protein ( x bw works if you are trying to lose weight and x bw is a general range for gaining muscle).

5 7 Intermittent Fasting to Boost Fat Loss Results Adding fasting to your lifestyle helps increase the amount of time you place in-between consuming and not consuming food. If you fast for 12+ hours a day, expect body fat to be burned through the process of depleting glycogen (Energy in the body) and blood glucose levels dropping, thus allowing fat to be targeted as an energy source (Calories burned). If you happen to exercise in a fasted state, there is a chance that you can become catabolic, meaning the body will breakdown and use muscle protein as an energy source. Don t worry about this, because fat cells are also targeted during fasting hours for energy. My fat loss series breaks down intermittent fasting for you in detail and how you can use to effectively lose weight quicker. 8 The Benefits of Hunger Suppression Black coffee, sparkling water and including foods like nuts allow you to stay full for hours when it comes to following a diet with reduced calories. Here is my awesome nut mix I put together every day which is filled with protein, fat and a little carb for energy. It also helps keep you full for hours. It s not that hard to eat 2,000 calories, so to ensure you lose weight, focus on consuming foods that have high satiety levels (Foods that keep you full) like potatoes, vegetables and protein, which is proven to keep you full longer. If you are looking for other awesome ways to suppress your hunger, then take advantage of my monthly coaching to learn of other hunger suppression strategies through my included 55 page Nutrition Guide.

6 9 What About Alcohol & Social Events? If you find yourself attending a party or social event that has alcohol, focus on 2-3 drinks max and make sure that you put the alcohol on the pedestal (Make it special). If you treat alcohol like water, you are going to consume WAY too much and will be stuck trying to burn off extra calories you don t need the following day(s). Alcohol is a great way to sit back and relax, but if you are not focusing on what you are consuming, you are bound to gain some extra weight. My suggestion is to map out what type of alcohol you enjoy and to then dig deeper into which drinks you would love to sip on at a social event or even after a long day of work. Again, focus on a drink that makes you happy and can calm you. Drinking something that is icky and not satisfying sucks and that is no way to enjoy alcohol. 10 Why You Should Focus On Proper Sleep, Rest & Stretching The last tip is to focus on how your sleep patterns are. Sleeping less is going to limit your fat loss potential and will also reduce your energy as well as focus time during the day. Make sure you are supplying your body with 7-8 hours of proper uninterrupted rest (If possible) and using daily stretching and rest time to ensure your mind stays calm. It s one thing to be working hard for hours straight, but without any rest, you are bound to get stuck in a situation where you build up unnecessary stress and can t relax. Consider a stretching routine like this one: If you can devote 15 minutes a day to stretching and calming your mind, you will be able to come back to your work harder and better than ever.

7 BONUS TIP 11 Stress Free Lifestyle & Meditation Make sure that your lifestyle has low stress and that you are not constantly pulling out your hair. Stress leads to emotional eating and it also leads to raised cortisol levels. It s common that cortisol is the cause of weight gain because many cannot control their stress levels from work, relationships and everyday life. This will lead you to eat foods you normally don t and will you back from reaching your goals. Use tools like meditation (The Calm App (Bit Link)) and quiet reading to reduce stress and allow your body to become relaxed. If you are new to these tips and tricks, give a couple a try and make sure to focus on each day as it comes. You are not going to become a master in a week. It takes 21 days to build a habit, so once you get there your journey becomes second nature! If you opted in for this free fat loss cheat sheet, make sure to check out your for a more in depth series on these exact topics and video discussions (5-8 minutes max) discussing more details behind why you need to include these tips, tricks & strategies in your lifestyle. Having trouble getting started? Start your journey with my online nutrition & lifestyle coaching. I also provide nutritional plans for those looking to just have a set list of foods to eat every day for week. BONUS: If you purchase my Online Nutrition & Life Coaching or 12 Week Nutrition Plan, you gain access to a free copy of my Nutrition Guide. This e-book contains 55 pages of detailed information on specific nutrition topics that help prepare you for your fat loss and or muscle building journey! I wish you the best of luck on your fitness journey! Jamie Nudelman Define Yourself Find Me on Social Media: