If you recall way back in the beginning where I talked about 21 Laws of Fat Loss I said that they are not in any particular order. However, if you read yesterday’s post about the law of compounding if you start implementing each one of the previous 5 things start to compound over time and can create a huge transformation in your life!
Strength Training Benefits Everything
I often get asked, what’s the best workout for fat loss?
10+ years ago, it was believed that in order to lose fat you had to spend an hour on a cardio machine, as often as possible.
Those were some boring times…
But since then the science of fat loss has improved and one single reigning king of workouts has taken the throne…
The king of all workouts is: Strength Training
What qualifies as strength training?
In order to get all of the amazing benefits of strength training, you must do weight lifting exercise with resistance (like dumbbells, barbells, kettlebells) that you cannot do for more than 12 repetitions in a set.
By being limited to only 12 repetitions because of the resistance, your body gets incredible lean muscle building, cardio and core strengthening benefits; all in a single workout.
Now of course you wouldn’t only do 12 repetitions every time. This example is used to demonstrate that if you’re trying to do “a lot of repetitions to tone up”, you’re likely not getting the real benefits of strength training.
This is how our most successful clients get such incredible results – by picking the right weights.
Before you start trying to add more weights to your workouts, make sure you consult a fitness professional to ensure your form and technique is safe and effective.
I know this is not going to be easy for most of you and it has to start with changing your mindset. Just so we are clear I am not saying to quit doing cardio but don’t make that your sole focus every time you work out.
To start off let’s say you are working out 3x a week. For the first week just add one day where you do 1 day of strength training and 2 days of cardio. From there switch it the second week and do 2 days of strength and 1 of cardio.
Once you have completed the first two weeks of this you can continue to flip each week or add another day to your routine so eventually you are doing at least 2 days of strength and 2 days of cardio each week. If you really want to push the envelope get to the point where you are doing 3 days of strength training and 3 days of cardio with one day of rest.
If you need some sample workouts you can do at home you can download my “7 At Home Workouts” right here.
P.S. Fat Loss Law #7 is something you can only live without doing for 4 days otherwise you may no longer be living!
As I mentioned at the end of yesterday’s post, today’s fat loss law can really pay big dividends. I first learned about this right after college and it was how to use this law for money. However, it applies to weight loss as well.
Let’s dive into today’s fat loss law!
Small Consistent Steps Turn Into Big Positive Changes
One of my favorite books is The Compound Effect by Dan Hardy. In it, Dan describes how little, everyday decisions will either take you to the life you desire or to disaster by default.
Those small baby steps add up to a lot over time!
Consequently, the bad habits you keep, even if small, will add up to a big negative snowball when you do it for 1, 2, 5, 10 years.
The Compound Effect has much greater benefits than just adding up small actions.
Let’s say you commit to doing 5 minutes of exercise, every day… 5 minutes is such a small, insignificant amount of time that it’s silly not to be able to make yourself do it right?
Well once you start your 5 minutes and have gotten past the part of getting started, your brain is much more likely to want to keep going since you’ve gotten a little momentum going.
That means your planned 5 minutes will usually turn into 15+ minutes. All without the internal resistance that usually keeps you on the couch.
And if you actually only do the 5 minutes you initially committed to, you’re still ahead of the game and get a gold star for the day.
If you have struggled in the past to stay motivated, try using the Compound Effect. It’ll get you back on track and on the way to your goals.
“Even if you’re taking baby steps, you’re still lapping the people on the couch!”
If you are ready to get started and really want to apply the law of compounding I want to offer you up the “6 Day Stronger Core Challenge!” Start with this six day challenge and then continue to progress to a more advanced workout once you have completed it.
You can take the challenge by joining here
Tomorrow’s law is an answer to a question I get asked all the time! Follow this law on a regular basis and you will be benefiting from it even when you are not working out!
As you can start to see it is not rocket science. Setting yourself up for successful fat loss comes down to changing daily habits. In yesterday’s post I hope you saw the value of sleep and the affect on fat loss.
So what is fat loss #4 all about? Make sure you read this more than once and actually apply it!
Out Exercising A Bad Diet Is An Uphill Battle
You’ve probably heard the phrase, “You can’t outwork a bad diet.”…
Depending on your metabolism, genetics, age and activity level, you actually can outwork a bad diet…
But it’s an uphill battle!
When it comes to attaining success, in any arena, your best bet is to follow the path of least resistance. Doesn’t that make more sense than purposefully making things more difficult for yourself?
If you’re currently working out and still binging on junk food you KNOW are not serving your goals, your chances of being successful drop by 90%. How does that sound?
Here is how to never sabotage yourself with bad foods again:
“Plan, schedule and prepare for sticking to your nutrition program first, before you plan anything else. First add your healthy meals and workout time into your schedule, then comes everything else!”
That means put your meals into your schedule so you know when you’re next meal is coming.
Prepare all of your healthy meals on Sunday and package them in containers to save you time and thinking.
And if you have a meeting or have to eat out, decide what you’re going to order before you arrive.
As the saying goes, ” If you fail to plan then you are planning to fail!”
Don’t let laziness and failure to plan ahead be the reason you do not see rapid fat loss.
I know I keep repeating myself here but the next fat loss law is really powerful and leads to massive transformation over time.
I would love to hear how things are going. Also, if you want to get a jump start on your fat loss I put together a “7 Day Jump Start” plan you can use to get you started. You can get it here
I know yesterday’s post may not have had the sizzle you were looking for when it comes to accelerating your fat loss and your weight- loss journey but it really can make a difference. Especially if you plan on being active for a long time and preventing yourself from getting injured. Also, if you have not already set your SMART goals, like we talked about in Fat Loss Law #1. Go back and read that post and set your goals.
Alright, so now let’s present fat loss law #3 to you.
Fat Loss Law #3 “You Need To Get Enough Sleep If You Ever Want To See Your Abs”
There’s a saying: lean bodies are built in the gym and kitchen. And although you need to follow a proper nutrition and exercise regimen… if you don’t allow your body to recover, you’re going to set your results back up to 50%.
Well, anytime we undergo any type of stress like working out, pulling an all nighter or helping a friend move heavy furniture; the insides of our bodies end up looking like a Walmart after a black Friday sale (cellularly speaking)!
It’s only during our sleep cycles that our cells are able to clean up the mess, rebalance our hormones, sweep up our digestion system and build new cells (like skin, hair, nails and muscles).
When we don’t give our bodies enough time to recover and repair, we actually end up with greater stress hormone levels (cortisone) and inflammation – causing diseases, weight gain and extremely low energy levels.
Hormonal imbalance and inflammation are the root of all illnesses such as cancers, diabetes, high blood pressure and heart disease… Scary stuff to look forward to if you neglect your health.
I used to give a stress management lecture and one question I would always ask the group to raise their hands and keep them raised as I called out how many hours of sleep they typically get a night. I would start with 4 hours and everyones hand stayed raised. Then I would say 5 and still pretty much everyone had their hand raised. But when I called out 6 hours a night half the room lowered their hand. By the time I got to 8 most everyone lowered their hand and maybe one or two people still had their hand raised. It was really said to see but it goes pretty much with what is happening in our society today. We are sleep deprived and in my opinion a good reason for most of our problems can be traced back to lack of sleep.
Getting more sleep is the simplest way to not only improve your health but also contribute to a shrinking waist size! If you want to change start by getting more sleep!
In the next post you will learn the law that is 90% of the battle.
P.S. if you would like more tips like this you can sign up for my premium newsletter and get the best tips and information on ways to lose weight and change your health.
Welcome to day two of the 21 Laws of Fat Loss. In yesterday’s post I introduced you to the first law. I hope you took action and set up some SMART goals. If not, go back and read about Fat Loss Law 1 “You Must Have Crystal Clear Goals” and then post it in the Free Facebook Group (www.allabouthealthandfitness.com).
Now, let’s introduce you to today’s fat loss law.
Fat Loss Law #2 How You Do The Exercise (form) Is More Important Than What Exercise
You Are Doing
Yes, absolutely. But what you risk by not taking the time to learn good form is a sidelining injury.
Besides not getting results, the 2nd most common reason people quit their fitness program’s is they suffer an injury that requires them to stop working out.
And when an injury like this occurs, most people’s healthy eating regimen also goes out the window.
So what’s the best way to learn good form and avoid debilitating injuries?
Getting the right help.
Working with a skilled fitness professional will not only ensure you develop great form when exercising, they’ll also prescribe the best workout routine to help you reach your goals as quickly as possible.
If you’ve never worked with a fitness professional before, don’t worry, most have packages to meet your needs and budget.
You wouldn’t try doing your own dental work to avoid the cost would you?
Of course not, so don’t put your body at risk if you know you need the help.
Just fill out the form below and I will jump on a quick coaching call to see how I may assist you.
Now that we have fat loss #2 out of the way we can move to the next law, which has been proven to be one of the most important components to losing weight. And, it is something you can easily do.
The 21 Laws of Fat Loss is a compilation of the top 21 rules that will govern your results. This list is not conclusive and is not presented in any particular order. It is my goal to provide you these 21 laws over the next 21 days.
The Laws presented to you are the very same habits and actions that are responsible for helping thousands of others, just like you, completely revamp their bodies and change their lives.
What you will notice most, when reading through the 21 Laws Of Fat Loss is that much of the advice counters what you’ve always believed.
The purpose of this book was never to debunk myths and beliefs… The purpose is to just give it to you straight, without any fluff.
You have to realize that the fitness industry is enormous and growing month by month. And because people are spending money trying to improve their health and fitness, there are a lot of ‘charlatans and snake oil salesmen’ that use pseudoscience and misinformation to sell you their products and programs.
It’s my goal to give you the straight answers. Not my opinion. Not some made up science. But real facts as we know them today. Of course as time passes and science advances, it’s possible that the Laws Of Fat Loss may need changing to. But for now, each day, for the next 21 days, I will post a law that will get you the results you want… all you have to do is follow them.
Fat Loss Law #1 You Must Have Crystal Clear Goals
The most common reason for people not reaching their desired destination is… they don’t really know where they’re going.
Seems kinda obvious right?
“But isn’t wanting to lose weight a goal?”
Kinda, but not really…
Imagine you wanted to leave your house and go visit a friend in the next town and all you had was the name of the street they lived on. No house number. No cross streets. No point of reference. No signs knowing if you went too far.
You’d never get there right? You may come close, by accident. But arrive at your desired location; nope.
This is exactly what happens if you don’t set clear goals.
What does a clear goal look like?
Here’s an example of a clear goal:
I want to be a size 6 and fit into my favorite jeans and feel comfortable and confident wearing them by February 1st, 2017.
You see how specific and measurable it needs to be? If this was one of your goals, you could try them on at the end of each week and see your progress.
Try setting your own SMART goals. Remember the acronym SMART stands for:
One more thing I want to add to this is really focus on the time frame. Around last year (early 2016) I came across a book called, “The 12 Week Year,” which really changed how I approach goal setting. Instead of saying,” I want to lose 10 lbs and weigh ___ by Dec 31st (insert end of year) I know focus my goal setting in a 12 week or 90 day time period.
Once you have your goals share them with me and others so we can help keep you accountable. You can do that by doing our group www.allabouthealthandfitness.com.
Tomorrow I will share with you Fat Loss Law #2. If you neglect this law it could really set you back on your fat loss journey!
By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.
While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.
So what is the secret to long-term, clean eating success?
In this episode of the “Fit Over 40 Challenge” show I outline and give you 4 secrets to doing just that.
You can listen below or download to your phone from iTunes.
If you want to get a jump start to eating clean you can join the “7 Day Jump Start For Fat Loss” here
Who would have thought that an epic idea was created from sitting in a cubicle and getting what she calls, “cubicle butt!” Well that is exactly where Michelle Weinstein came up with the idea to start Fitzeefoods.com.
In this episode of the “Fit Over 40 Challenge” I had the privilege to speak with Michelle about her healthy delivered food company as well as her passion about health and fitness. Michelle, not only talks the talk but walks the walk. She holds herself accountable for her wellbeing and health.
As with most people who are successful Michelle has a strong “why” for her making a health and fitness a priority.
Not only does Michelle have a strong passion for her own health and fitness but she also wants to educate and give back. She is also the founder of “The Live Well Project” where she helps educate, inspire, and invest in young girls.
If you would like to follow or learn more about Michelle you can find her on Facebook, Instagram, LI, or other social media channels.
Oh, and Michelle has been kind enough to offer a 20% off discount for our tribe. If you want to try Fitzee Foods you can go to www.fitzeefoods.com and at check out put the code dave20 in and get 20% off your first order. Hurry though this offer is valid until the end of November.
As always I hope you get tremendous value from this.
In this episode of the “Fit Over 40 Challenge Show” I am excited to present to you my very first challenge for you. Today I introduce to you the “6 Days to a Stronger Core Challenge.”
I know that with technology and the cultural we live in we have become more prone to sit for long periods of time. Over the years I have had many clients complain to me about back pain and stiffness. One reason is their core is weak. Also, I have had many people come to me asking me how they can get lean and get that “6 pack” ab look. When I tell them it requires doing more than just a ton of ab exercise they are perplexed.
Having a strong core is a two part strategy and in this challenge you will learn what to do to get you started on a stronger and leaner mid section.
For the next six days I will present each day’s challenge to you through this podcast but if you would like to get the challenge in written form you can get the link ( in the comments section below) to have it emailed daily to you!
I am looking forward to hearing about the results you get from starting this challenge.
If you would like to get the digital version of the challenge you can fill in the info below and you will get it sent to you over the next 6 days!
Committed to your success,
Over the years potential clients or my coaching clients at some point have either asked me how they could get 6 pack Abs or asked how can they get a stronger core because they either have back issues or want to prevent it. Now, unfortunately in the fitness industry their is a ton of information out there and some if it is just not accurate. So today my goal is to debunk 3 Core Strength Myths that I commonly hear and see posted on the web!
Myth #1 – The Core is just your abdominal muscles
When you hear someone mention or reference the core do you think they are referring to the abdominals? Most people I speak with think that the core consists of only the abdominals. And although you would be correct somewhat, the core consists of much more than your abs. Now not to get too scientific with you but the core consists of a lot more. Major muscles included are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae(sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius.
So you can see that the core is much more than just your abs!
Myth #2 – If I have a Strong Core, I’ll Have a Flat Stomach or 6 Pack Abs
Sorry to disappoint you but you could do crunches all day long 7 days a week and you still might not have the 6 pack ab look you are shooting for. The reason is because actually how lean your stomach is and the showing of your abdominal muscles has much more to do with your nutrition thanks the strength of your abdominals.
You may have heard it before but sound nutritional habits and diet have a much greater impact on you looking lean and losing weight than the actually performing of the exercise.
The funny thing is I once had a client that told me I don’t care what exercises we do throughout the 50 minutes of our session but the last 5 -10 all I want us to focus on is my abs. Well, after several weeks she said to me that she was upset because she was not seeing results and getting the cut look with her abs. She told me this was unsatisfactory to her and she was going to quit. I asked her if she had changed her diet like we talked about and she said, “not really!” Well we had a heart to heart and after me finally convincing her and telling her that we could do ab exercises all day long and but unless you change your diet your not going to see the results you want. Finally she changed and eventually saw some results but again it came down to her nutrition more than the doing of the exercises.
Myth #3 – A Strong Core Helps Prevent and Reduce Lower Back Pain
I have to admit that earlier in my coaching career I believed this to be true. However, after working with some chiropractors and me always conning my education I began to understand more about the movement and function of the body and how low back pain can be more than just a weak core. In honesty there could be a million different reasons for lower back pain. And although this may seem counterintuitive actually doing more exercises like crunches can lead to a higher risk of back pain. In the video below Dr. Stuart McGill does a really good job of explaining how flexing the spine repeatedly can lead or eventually cause a disk bulge. I love this quote from him in the video, “Optimal back health doesn’t come from doing nothing, it comes from doing the perfect optimal amount, not too much and not too little.”
Now if you are looking to get a leaner, healthier and stronger core I have a solution for you. It is what I call the “6 Days to a Stronger Core Challenge.” All you have to do is click on the image below and sign up to get you started on a strong and leaner core!