6 Pack 6 and The TRUTH About Fat Loss

Just a reminder to get your 6 Pack 6 scoresheets in, with your training log, by tonight.  Make It Happen!

When you come to our bootcamps, you will often hear me say “It’s simple, but that doesn’t mean it’s easy!”

And that’s really what I want you to get your head around today, particularly as it relates to fat loss.

“Losing fat is simple, but it’s not easy.”

You know the drill. There are specific steps that you must take in order to achieve your fat loss goals. That’s really what 6 Pack 6 is all about. Establishing habits that lay the foundation for lifelong health – more on that later.

First back to the “Simple not Easy” thing.

I really want you to ponder what I am going to write, because it is ultimately the key to your success.

You must acknowledge and accept that it takes hard work, time and commitment to lose body fat. Once you take this step, everything else become much easier.

Acknowledge and accept that you need help and support.

Acknowledge and accept that you will have to stop eating fast food and prepare healthier choices.

Acknowledge and accept that you need to get to the gym every time you are scheduled, and work hard when you are there.

Acknowledge and accept that you will have to make sacrifices and break bad habits.

Acknowledge and accept that it is worth it, and that the any struggle that you go through now is far less of a price than future regret for what might have been.

Nobody is perfect! Not me, not you, not anybody! – Just do better today than you did yesterday.

There is only one thing that stands in the way of you and and ultimate success – Giving Up!

Just don’t do that ONE thing – and ultimately you will be healthier, happier and living life to your potential.

Now a little guidance regarding 6 Pack 6.

The rules say that to get your daily point for nutrition, you need to eat protein and veggies at 3 of your meals. That will still hold true, but I want to challenge you further.

I want you to take a look at what is going on with your body composition. Take a look at your log over the past 6 weeks, and evaluate how you are doing relative to your goals. Are you seeing the results you are wanting to see? If so, and many of you are, that is excellent! For those who may not be, it’s time to examine why not.

Look at these things first:

Have I been consistent with my training?

Have I planned and prepared what I am eating when?

Have I been logging my food intake daily? (not saving it up for a week and trying to remember. If you have been doing that, you have some explaining to do!)

So say you yes – I have been doing these things and I am  still not seeing satisfactory progress (no Lisa, you are not going to lose 5-7 lbs of bodyfat every week 🙂  Now what?

Now it is time to dial in the nutrition a little tighter. By that I mean start paying a little closer attention to not only quality of your food choices (the focus of 6 Pack 6), but also the quantity of food and timing of certain macronutrients (like starchy carbs).

In particular I would do the following:

Choose starches only for my first meal of the day, and after resistance training (bootcamp). Good choices would be whole or steel cut oats, brown rice, quinoa, etc.  Less than optimal choices would include bagels, potatoes, white rice, instant oatmeal, bread, etc. Your remaining carbs should come from fibrous carbs, primarily green vegetables.

Evaluate how much fat I am taking in, particularly from dairy, and specifically from cheese. If you are eating cheese 3 times a day for snack, cut it back to one and choose other healthy choices that will still help keep you full. Olives, almonds and walnuts in moderate amounts are a great choice.

Evaluate how much fruit I am eating and when. Toward the beginning of the day would be better for fat loss than at the end of the day, when energy requirements are lower due to sleep.

It should be relatively easy for you to implement these strategies, as you have food logs from the last 6 weeks to reference.

The plan is to implement one or two small changes, measure and evaluate, and change again as necessary.

This is impossible unless you are keeping records and knowing what is going down your throat, thus the food logs. You can’t aim if you don’t have a target.

I am looking forward to your questions and feedback.

Make It Happen!

Dean