The End of Diet Confusion
Are you sick of trying to figure out exactly how to eat for optimal health AND physical performance?
Let me tell you something, you're not alone.
With thousands of conflicting articles and 298,000,000 google search results for weight loss alone it seems like you can't eat anything anymore.
"Carbs are like Satan" VS "You have to eat carbs to train hard and be fit"
"Protein is essential for recovery, repair and muscle building" VS "Meat is going to cause cancer, your arteries to clog and you'll have a heart attack and perhaps your right leg will drop off"
It's absolutely crazy and leaves you feeling totally confused and helpless.
You sit there thinking, "this whole getting healthy and fit is so complicated, f*uck this, game over, i'm out"
Look, I don't blame you, chances are I felt the same back in my overweight days.
It's no wonder people run to the meal replacement or pop a pill reps!!!!
it doesn't have to be this way though.
You don't have to become one of these cult weirdos who practices a religious adherence to a certain diet and as you may have found out there are a lot of these ridiculous cult type diets about, right?
Many of these are about as much use as an inflatable dartboard anyway.
Look, you don't have to feel like your head is constantly spinning as you try to navigate the world of nutrition.
What i'm about to tell you is my opinion only.... everyone has one right?
As a dad and coach i'm able to maintain a lean frame year round, just by eating 3 big filling and nutrient packed meals a day and not having to survive on chicken breasts and broccoli.
I don't calorie count, spend hours logging every morsel that's passed my lips or weigh myself.
I'm busy and get easily overwhelmed or feel guilty if i'm doing something wrong, so for me my nutrition needs to be simple, sustainable and be able to fuel my crazy energy levels so I can take on bigger challenges that life throws at me.
I'm not telling you this to brag, i'm telling you this to show you that it is possible, that food and fitness doesn't have to be complicated.
In fact you can do this while eating delicious meals every day of the week.
So what's the answer, how are you going to shift the belly and muffin top?
The only way to shift that tummy fat or muffin top my friend, is not by doing endless sit ups or mind-numbingly boring steady state cardio but to actually get your nutrition dialed in and combine that with a bit of savvy training.
Have you ever heard the saying ‘Your abs are made in the Kitchen’ or 'You can't out train a bad diet'
BOOM they are both right.
Seriously the foods you choose to consume can make or break your results whether you want a 6 pack or just want to look healthier.
You make that choice each and every day.
To do it right you need to go through an elimination phase (3 - 6 weeks at least)
The process of elimination requires you to go into your kitchen and throw away every ounce of crap junk food you have.
YES even that secret stash of fun size chocolate bars hidden at the back of the cupboard for when you feel you deserve a treat.
Sack the treats you’re not a dog!!!
Let me help you along with the type of training you should be doing and some of the foods that need to go if you are REALLY serious about burning fat, inches and taking back control of your deteriorating health:
Eliminate or drastically reduce highly processed junk foods (foods loaded with additives, sugars, and ingredients you cannot pronounce or have no idea what they are)
Eliminate or drastically reduce refined products (bread, bagels, pastry, & pasta)
Eliminate or drastically reduce ALL sugar related products (sweets, cakes, biscuits, fizzy juice etc)
Say NO to artificial sweeteners (goodbye low fat foods)
Eliminate or drastically reduce your alcohol consumption
Increase the amount of veggies you eat
Eat protein with every meal
Eat until satisfied
Up water intake, stay hydrated through the day
Add a strength training session, sprints session and High Intensity Resistance Training session (HIRT) to your weekly routine, just these 3 sessions per week for 4-6 weeks combined with a real food diet will enable you to see and feel changes fast!!!
By following these principals, you can expect to achieve...
* Faster and easier fat loss
* Lean muscle gains with less added body fat
* More energy during the day
* More focus and mental clarity
* Better condition of skin and hair
* Better digestion
* Enhanced Immune System Functioning
* Higher sex drive
* Better moods
Can you imagine feeling bloody amazing every day, bouncing out of bed and not feeling like a sack of sh@t?
You'll ooze confidence and have this "I did this" aura about you, the results would speak for themselves and you'd stand out like a wet fart in a church when people saw you.
Not in a smelly way either, just so we're clear on that one!!
But JB how do I make this a long term lifestyle change?
How can I still eat well, but enjoy the things that i'm not supposed to have?
Simple, follow an 80/20 rule.
Once you start hitting your fat loss and inch loss goals, then revert to eating an 80% whole, unprocessed real food diet week in week out consistently and allow yourself 20% leeway.
Seriously if you do well for most of the food choices you make, most meals you eat, and stay consistent for most days out of the week you'll be just fine a little bit of what you like won't make a dent.
Don't fear good quality carbohydrates such as rice, sweet potatoes or normal potatoes. Eat these on a daily basis putting the majority of them in after your workouts and at night.
Don't listen to the low-fat myths, it is what is....a myth, it basically means they took the fat out and added crap in to make it taste good....... Just sayin!!!
Coconut oil, real butter, Eggs, Extra Virgin Olive oil and Lard are ALL great fats that you can cook with or add to food.
Finally stay active, follow a progressive resistance training plan that's constantly changing which in turn keeps your body second guessing and getting the results you require.
Focus on big bang for your buck movements such as Squats, dead lifts, kettlebell swings, lunges, press ups, lunges, burpees, chin ups, bench press, kettlebell snatches.
You could choose 3 - 5 of these exercises and put them together and create a 20 min workout.
also add the occasional sprint or hill sprint session in once a week around your training.
Bottom line: Keep things simple and don't over complicate or stress out about food.
Get started on your own total body transformation by joining my 28 day 'Fitter Body' Online Coaching Plan
Coach @ KEBOfit
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