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I believe that the key to a successful fat loss plan is consistency, particularly with the food you eat. If your food doesn’t taste good, chances are you’ll crave the other options that could sabotage your efforts. Fat loss is a marathon. It doesn’t happen overnight. You need to find a system that works for you personally, and it has to be something you can do over a period of time.

The goal is to create a lifestyle change that is not temporary, but permanent. When you read a diet book that promises change but under extreme circumstances, you need to ask yourself whether or not you can do it long term. If not, you need to find something else.

Most of your fat loss is going to happen outside of the gym. I would be so bold as to say that the majority of it is going to happen in the kitchen. Finding foods that are healthy and delicious is how you are going to execute this plan of yours successfully until your reach your goal, or better yet, eat healthy forever.

One of my go-to healthy and delicious meals is oatmeal. When many people think of oatmeal their first thought is “boring.” That is why you need to spice it up a bit. Here’s my recipe to turn oatmeal from a boring meal into something you’ll want to eat every day.

½ cups oats

1 ½ cups of water

5 medium strawberries, sliced

1 tsp. cinnamon

10 almonds

Pour the oats and water into a pot and bring to a boil. Once it’s boiling reduce heat to low and stir occasionally for 5 minutes. While this is happening slice your strawberries. Once the oats are ready pour them into a bowl, sprinkle your cinnamon on top, and add the strawberries and almonds. It’s really that easy.

You can honestly replace the strawberries for any berry, and the almonds for another nut. It’s up to you. Like I said, success is going to happen when you find a plan that works for you. The most anyone can do is make suggestions, and educate you on the foundation of building a food plan that is meant for fat loss.

Let me know what you think of this recipe if you try it, or what changes you make to better suit you.

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This One’s For the Ladies

September 21, 2012 — 12 Comments

The other day I had a conversation with a girl that I know. We exchanged tales of all the lovely things going on in our lives from work to school, to past-time activities. You know, all of the great small talk stuff. She had told me how she had recently become addicted to working out at her gym, to which I was quite impressed (we should all be impressed). Good for her. What wasn’t good, though, were the foul plague-like words that came from her mouth next.

“I don’t want to lift heavier weights because I’m afraid I’ll get too bulky.”

Let’s end the story there so that I can elaborate on this mentality that women have when it comes to weight training. It irks me. Maybe I can even debunk a couple myths associated with the stigma.

First things first…

Ladies, you do not have to be afraid of lifting heavy weights.

You will not get bulky. You will not turn green and rampage the streets of Toronto.

It actually amazes me how many women I know that refuse to lift a significant weight because they are afraid they will get massive arms, or a massive chest and back. It is possible, but not without severe training and diet plans, or possibly a little testosterone boost. If you’re a casual exerciser (3 or less times per week) then you have nothing to worry about.

In fact, if your goal is to lose weight and get “toned,” I would actually recommend that you definitely lift some heavier weights. Like, right now. It has been proven several times that weight training is one of the most efficient ways to lose fat.

Here’s some basic knowledge for you. When you go to the gym and hop on a treadmill to burn 300 calories (which is far from accurate just FYI) and you leave, you’ve accomplished just that. You burned X amount of calories while being at the gym.

When you go to the gym and crank out some circuit training (consecutive exercises with little rest) with decent weight, you’re getting resistance training plus a cardiovascular workout. Talk about killing two birds with one stone. Pretty cool, huh?

The coolest part is that the resistance training can actually increase your metabolism for up to 48 hours after you workout. And guess what…

An increase in metabolism = an increase in calorie burn.

So you’re really getting a lot more bang for your buck. And it’s actually quite fun. Each time you do it you aim for performing one more rep, increasing the weight a little bit, or even doing it in a quicker time. That way you know you’re making progress. Get it?

I haven’t really explained why yet, so you’re probably looking at this with a big “so what.” The fact is simple.

You won’t become the next Incredible Hulk because you lack the testosterone to do so.

Testosterone is the main muscle building hormone in the body, and because women produce significantly less levels of it, they cannot put on muscle mass as easily as men.

Also, to become the bulky beast you fear, you would have to purposefully consume a lot more calories than you need to. I’m not talking over-indulge a little here, and there. Like legit, stuff your face full of protein whenever you can, workout every day, and you maybe even need the addition of supplements. Getting “jacked” isn’t easy stuff. Even for men.

I’m not trying to persuade you into lifting heavy weights. I believe strongly in doing what makes you happy. If you thoroughly enjoy the cardio blast you get from a treadmill, elliptical, and stair master, then please continue to work hard on them.

I’m merely trying to state that women don’t need to be afraid of lifting heavy. If you try it, and end up enjoying it, that once long road to a flat belly and voluptuous tush might be just around the corner. Just saying.