- Jim Rohn
We all follow a few people on Instagram who we deem #BodyGoals, or we have this picture perfect image in the back of our minds of how our bodies should look. Whether to impress someone or to make that morning mirror time more enjoyable, we all want to look good as a way to feel good. I remember being 230 lbs my sophomore year of college and being disgusted with myself. Primarily, I hated how I looked in clothes. I also hated being quickly winded every time I would hoop with my brodies. It was quite frustrating.
I want to share with you some vital tips to building a foundation in your fitness journey, simple fixes that can go a long way as you shoot for those #BodyGoals. Try these methods for 30 days to help build new habits and also to learn new things about your body as it relates to your diet. Remember that the ultimate goal of fitness is to improve your diet permanently, not to find a temporary fix.
-- THE 8 GEMS TO BURNING FAT:
GEM #1: THE ONLY WAY TO BURN FAT IS BY BEING IN A CALORIC DEFICIT
GEM #1: THE ONLY WAY TO BURN FAT IS BY BEING IN A CALORIC DEFICIT
Meaning
you must be burning more calories (food) than you consume. This does not mean
starve yourself. The way to make this happen is by exercise and a thorough
diet. The diet supplies your body with the right fuel for your workouts which in turn create the caloric deficit. In most cases, it is easy to eat more food than your body needs because we are not as active as we used to be. Technology has made everything very convenient, so it becomes necessary to get up and be active every day! Even a walk around the block or standing while reading can make a difference.
On top of that, you want to have a stable diet that not only fuels
your body but supplies it with the right nutrients. Eating a nutrient dense diet for 5-6 days a week is optimal, with the 7th day being
your cheat day (Yes, even God rested on the seventh day). Of
course, there will be days where you mess up, but don’t give up, persistence
will save you in the long run. Just try to find the balance of lean meats, complex carbs, and veggies as oppose to pizza and ice cream every day. Remember
this, one bad day will not hurt just like one good day will not help you!
GEM #2: MORE WEIGHTS, LESS CARDIO
GEM #2: MORE WEIGHTS, LESS CARDIO
Many people think cardio is the immediate solution to burning fat, but this is not completely true. During cardio, you are only burning calories while you are doing cardio, mainly because there is little to no resistance and the only thing your body is working against is gravity which it has become adjusted to. So really the only thing you end up improving is your cardiovascular.
If you want to tone certain parts of your body, then this part is for you. To truly burn fat and get toned, you must lift weights and do resistance training! Lifting weights and also doing high intensity interval training (google this) creates that toned look by maintaining the muscle as the fat melts away. If you just do cardio, you do not force your body to maintain the muscle, thus making it harder to tone.
During resistance training (weight lifting and H.I.I.T) your body breaks down the muscles forcing your body to burn calories intra-workout. But wait there is more!!! As opposed to traditional cardio, you not only burn calories during the workout but also after, sometimes up to 24 hours after resistance training! You do the math. Shoot for about 3-4 days of resistance training (weight lifting, sprints, swimming, etc) and watch your body evolve.
During resistance training (weight lifting and H.I.I.T) your body breaks down the muscles forcing your body to burn calories intra-workout. But wait there is more!!! As opposed to traditional cardio, you not only burn calories during the workout but also after, sometimes up to 24 hours after resistance training! You do the math. Shoot for about 3-4 days of resistance training (weight lifting, sprints, swimming, etc) and watch your body evolve.
(Ladies, I know you think that lifting weights will make you look more bulky and like a man, but this is a myth. Women do not have the adequate hormones to get as big as men so don't be afraid to get in the gym and start crushing that iron.)
GEM #3: YOU CANNOT SPOT REDUCE FAT
GEM #3: YOU CANNOT SPOT REDUCE FAT
It is easy to believe that focusing on a specific area will help kill the fat in that area. But this is one of the biggest misconceptions. For
example, most people think if you do 1000 sit ups a day, you will burn fat around your stomach but this is false. Body fat is one big cell, making
burning fat an accumulative process. This means once you begin to
burn fat you can’t control where you lose it.
Depending on genetics, some people are able to burn fat in certain areas faster than others, this is because everybody stores fat differently in different places. So instead just focus on burning fat and improving your overall physique rather than just focusing on one area or you will drive yourself crazy (trust me I’ve been there). Usually the stomach is the last to go for most, especially for men. For some women, butt fat could be the last to go.
GEM #4: DO NOT LET THE SCALE DRIVE YOU CRAZY
Depending on genetics, some people are able to burn fat in certain areas faster than others, this is because everybody stores fat differently in different places. So instead just focus on burning fat and improving your overall physique rather than just focusing on one area or you will drive yourself crazy (trust me I’ve been there). Usually the stomach is the last to go for most, especially for men. For some women, butt fat could be the last to go.
GEM #4: DO NOT LET THE SCALE DRIVE YOU CRAZY
This is important because there will be days where you
work your ass off and eat perfectly, but when you hop on the scale it has not
moved down or it even had the audacity to go up! (Like what?!?) Because of this
opt for paying attention to body changes, by looking at your body in the mirror
and by taking pictures, preferable in the morning before you eat or drink
anything. My ideal situation is right after I wake up, post morning-pee, in
nothing but underwear.
GEM #5:
GEM #5:
This is probably the easiest tool
for burning fat. Put down the sodas
& sugary drinks and only drink water. Burning fat becomes so much
easier when you do not drink your calories (remember we have to burn more
calories than we consume). Outside of that, your body is 80% water, meaning water is very important.
Drinking more water will also make you look leaner by cleansing your body of all the toxins and sodium that give you that bloated look. Water also increases your metabolism meaning more fat burning! Keep in mind that proper hydration is indicated by light to almost clear urine. You want to drink about 80-120 oz of water a day for proper fat burning.
I know initially, you will be peeing every 10 minutes, but eventually this will stop. Try to accommodate a schedule of drinking water where you do not have to chug it but instead drink it gracefully throughout the date. I like to get most of my water in right when I wake up and during/after my workout. This is when your body is the most dehydrated. Also drinking water before a meal can help with portion control and overeating. I think the saying goes: "Drink water and flourish."
GEM #6:
Drinking more water will also make you look leaner by cleansing your body of all the toxins and sodium that give you that bloated look. Water also increases your metabolism meaning more fat burning! Keep in mind that proper hydration is indicated by light to almost clear urine. You want to drink about 80-120 oz of water a day for proper fat burning.
I know initially, you will be peeing every 10 minutes, but eventually this will stop. Try to accommodate a schedule of drinking water where you do not have to chug it but instead drink it gracefully throughout the date. I like to get most of my water in right when I wake up and during/after my workout. This is when your body is the most dehydrated. Also drinking water before a meal can help with portion control and overeating. I think the saying goes: "Drink water and flourish."
GEM #6:
This is
probably the most underrated technique for burning fat. Sleep is the best time for your body
to burn fat mainly because you are not consuming any food and because your body is in maintenance mode. By
depriving your body of sleep, you begin to stress your body immensely, which
results in your body not being able to burn fat. So remember No Sleep = No Fat Burning. Aim for at
least 6-8 hours of sleep a day (including naps).
Personally, I need about 7 hours to functional at 100%. Your sweet spot may be 6 hours or even 9 hours! Try turning that TV off at night, putting down the social media a hour before bed, and reducing the amount of carbs you eat before bed for a better nights rest. Scientist recognize blue light as the major killer in the quality of sleep for most people.
Personally, I need about 7 hours to functional at 100%. Your sweet spot may be 6 hours or even 9 hours! Try turning that TV off at night, putting down the social media a hour before bed, and reducing the amount of carbs you eat before bed for a better nights rest. Scientist recognize blue light as the major killer in the quality of sleep for most people.
GEM #7:
I know this
may seem like a weird gem but so many people struggle to eat consistently
on a regular basis. Not eating
consistently can negatively effect your metabolism, resulting in you not being able to maximize fat burning. Just by
eating consistent, nutritious meals you will fuel your metabolism for prime-time fat burning.
A good way to do this is by regulating when you eat. I like to prioritize when I will have time to eat each day, one day in advance. Typically, your schedule will follow similar patterns, so try to figure out when you will be able to fit in meals at the same time each day.
Another great technique is to find about 4-5 nutritious meals that you can cook or buy that you can eat at any time. Ask just about anybody who has succeeded in fitness, they probably have about 4-5 meals that they eat regularly. It removes the confusion of what you will eat day in & day out and also helps you figure out how different foods effect your body.
Over time you will be able to incorporate new meals to broaden your diet, but start simple first. Find about 4-5 nutritious meals to be the staples of your diet that will help you burn fat.
GEM #8: HAVE PATIENCE
A good way to do this is by regulating when you eat. I like to prioritize when I will have time to eat each day, one day in advance. Typically, your schedule will follow similar patterns, so try to figure out when you will be able to fit in meals at the same time each day.
Another great technique is to find about 4-5 nutritious meals that you can cook or buy that you can eat at any time. Ask just about anybody who has succeeded in fitness, they probably have about 4-5 meals that they eat regularly. It removes the confusion of what you will eat day in & day out and also helps you figure out how different foods effect your body.
Over time you will be able to incorporate new meals to broaden your diet, but start simple first. Find about 4-5 nutritious meals to be the staples of your diet that will help you burn fat.
GEM #8: HAVE PATIENCE
This is probably the most important step because everyone
wants to get their dream body overnight but that is not realistic. Getting your dream physique is a process and requires great patience
& discipline. There will be days and weeks where you might not
see progress, but you must remember that giving up is not an option! There are
many different techniques to get you to where you want to be, and once you figure
out the best one for you, you will be on your way to your #BodyGoals.
If you are truly serious about achieving your goals, I recommend tracking everything you eat and what exercises you do. One way of doing this is by using the app ‘MyFitnessPal’ (Youtube how to use). Or you could just write it down in a journal.
Tracking your diet will help you create those good eating habits because you will start to hold yourself more accountable. I promise you if you write down everything you eat and drink for 30 days, it will be the best decision you have ever made.
If you are truly serious about achieving your goals, I recommend tracking everything you eat and what exercises you do. One way of doing this is by using the app ‘MyFitnessPal’ (Youtube how to use). Or you could just write it down in a journal.
Tracking your diet will help you create those good eating habits because you will start to hold yourself more accountable. I promise you if you write down everything you eat and drink for 30 days, it will be the best decision you have ever made.
Remember, everything will not be perfect right away but with effort and discipline, you will be able to not only improve your body but your confidence as well. I have faith in you, if you apply yourself you can accomplish any goal. If you have any questions or topics you would like to see discussed in a future blog drop it in the comment box or contact me on any social media platform @jay_dreamin (except Facebook).
Bless up,
- young king
be sure to leave a comment. I would love to hear your perspective.
be sure to leave a comment. I would love to hear your perspective.
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