I want to share with you a very powerful technique for reducing body fat while improving your health and longevity. But I need to warn you that this nutritional strategy goes against the advice you’ll probably receive from the mainstream fitness industry. If you’ve read my other posts you know I’m not one for following the trends, and I like to keep an open mind to unorthodox methods for improving our bodies, as long as they are based on evidence. I encourage you to be open-minded as well and to read through this entire article before making any judgement calls. Also be sure to check out the additional information / resources I’ve included with the links below.
The fat loss strategy I want to introduce you to is called “Intermittent Fasting” (IF). Basically, IF relates to extending the length of time you have an empty stomach, by fasting for a specific number of hours. This concept was hard for me to accept at first, because for years I have been recommending frequent meals, about 4 hours apart spread throughout the day. I had also been espousing the virtues of a big breakfast. I.F. proponents, however, claim to achieve greater fat loss and health by skipping meals and often going an entire day without food!
Having been involved in the fitness industry for over 20 years it has been interesting to see the different trends and fads come and go. Some new fitness trends seem to evolve based on more current research, whereas others tend to become popular simply because a celebrity decided to endorse it.
Based on the developments I’ve seen in the industry over the last few months, the following are what I predict to be Top 10 Fitness Trends for 2013. Now, not all of these trends are necessarily new, but I do see them starting or continuing to trend this year.
Santa’s job isn’t easy.
He spends an entire year preparing to deliver BILLIONS of presents all over the planet… all in one night. This requires him to run a full time toy factory, manage a staff of dozens of elves, and keep up a reindeer farm. Plus he has to answer millions of personal letters from his fans, do thousands of “mall gigs”, collect money for charities, and appear on hundreds of commercials, TV shows, and movies every year. Sometimes it seems like he has to be in two or more places at the same time. Can you imagine the stress he must be under? Talk about cortisol production! And he manages this on a diet of almost exclusively cookies, milk, and candy.
If you’ve been following my posts and articles you already know that I usually recommend taking a high quality Fish Oil every day for its slew of health benefits as well as aiding in fat loss. However, I’ve been reading a lot lately about a superior source of essentially fatty acids and other important nutrients… I’m talking about krill oil.
Krill oil is made from krill, a small, shrimp-like crustacean that lives in the cold ocean parts of the world. Krill are very small yet make up the largest animal biomass on the planet. There are about 500 million tons of krill roaming around in the northern seas.
Similar to fish oil, krill oil has omega-3 fats (EPA and DHA) but the structure of the EPA and DHA in krill oil makes them much more absorbable than fish oil. Krill oil also contains vitamin D and powerful anti-oxidants. Therefore krill accomplishes two important nutritional goals:
- increasing intake of essential fatty acids
- increasing intake of anti-oxidants
Recently a friend of mine sent me a sample of a high-quality krill oil supplement that he carries called K48-Plus. I’ve been using it in place of fish oil for the last few weeks and although it’s subtle I do notice a difference.
The nutrition plan for my Get Lean Program, although being well-balanced for long term results, may still be considered somewhat restrictive for some people. A drastic reduction in starchy carbohydrates and processed foods can seem extreme to those who have developed non-supportive eating habits. For this reason, among others, a Cheat Day is recommended in my program. Psychologically, it’s much easier to “eat clean” when you know you will have an opportunity to indulge yourself later.
Despite being somewhat controversial, the idea of a cheat day, or at least a cheat meal, is a common element in many popular nutrition plans and diets. Myself, I cheat every Saturday. The main reason I include a weekly cheat meal is not so much for the mental aspect or to settle any cravings, but rather to support a healthy metabolism.
Here’s an example of one of my cheat meals:
I reached my goal of single digit body fat % with my abs visible without flexing!
My body weight dropped from about 214 when I started this plan a few months ago, to about 196 at the time of this video. Overall I was pleased with my fat loss progress while minimizing loss of lean tissue, especially since I just turned 42 y/o. It does take longer to reduce body fat % without losing significant amounts of muscle, but it is well worth it. By following the advice in these tutorials you can achieve similar results.
We live in an age where almost everyone has access to more health and fitness information than ever before, yet more than half of our population in North America is overweight. Information is important, but there is something else that needs to be addressed: the mental aspect.
If all it took was “How-To’s” we’d all be fit, rich and happy.
Before you’ll see any lasting transformation in your body, there has to be a transformation of your mindset and your habits.
The brain is like a powerful super-computer; it has an amazing ability to find solutions to challenges and discover ways to reach your goals. However, your brain makes a much better servant than master… if left unguided its primary focus will be to keep you safe, avoid risk, and basically resist “progress” by keeping you in your comfort zone.
Therefore you need to give your mind clear and focused direction regarding what you want to accomplish and your brain will almost miraculously find a way to accomplish your goals.
Based on everything I’ve studied, learned and experienced, there are FOUR primary factors to consider related to programming your mind for success; these include: