7 (simple) steps to lose fat, practically without even trying

7 (Simple) Steps to Lose Fat,Practically Without Even Trying

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The HUGE fat loss mistake most people make:

They attempt to lose fat rapidly and in an unsustainable way. This means they'll

quickly abandon the routine and regain any weight they lost, usually with interest.

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If you keep trying the same thing (i.e. a strict diet + a grueling workout routine) and the

results are always the same (quickly giving up soon after starting, and regaining any weight lost) doesn't it make sense to try

something NEW and DIFFERENT?

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I call this Fat Loss Insanity

As Albert Einstein said, insanity is “doing the same thing over and over

again and expecting a different result.”

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You’ve been led to believe that losing fat is a grueling, miserable process that leaves you exhausted and hungry.

(Or “hangry” as some people say: hungry + angry).

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But it’s just not true.

You don’t have to succumb to dietary misery or work out for hours and hours

every week to achieve your fat loss goals.

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All you need to do is follow seven simple steps . . .

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1) Stop Focusing on Fat Loss

(Confused yet? Don’t be!)

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When you’re in the gym your main concern should not be burning fat and

calories. Your sole focus should be improving your performance.

Getting stronger. Doing just a little better than last time.

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Focus on goals like deadlifting one a half times (or double) your bodyweight,

performing several chin-ups, pressing and pulling progressively heavier

dumbbells, running more hill sprints, etc.

Put the focus on what your body can do, and strive to get stronger, gradually.

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Do this (focus on getting stronger and improving your performance)

and fat loss becomes a side effect.

(win-win!)

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2) Get Off the Scale and Track What Really Matters

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Don’t rely on the number on the bathroom scale, or other numbers, to

indicate your success.

Instead, pay attention to the actions that will lead you closer to your goals.

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-Performing three strength training workouts per week

-Going for a 15-30 minute walk on non-lifting days

-Eating whole food, filling, delicious meals

-Savoring your food (as opposed to just shoveling it in your mouth while watching TV)

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Some “Action Focused” Examples Include:

If you focus on those things - the actions - and keep track of your

progress, then you’ll know if you’re moving in the right direction.

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3) Eat Your Protein

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When fat loss is the goal, the one macronutrient I like to be aware of is protein.

Aim for 0.6 – 0.7 grams of protein per pound* of bodyweight as a daily average.

If you’re obese, then eat approximately 0.6-0.7 grams per pound of your general-target

bodyweight.

*Unless you have pre-existing issues or your doctor tells you otherwise

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This level of protein has been shown to increase satiety and aide in fat loss while

preserving muscle mass.

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As a general guideline and to make this even easier, be sure to include a good protein source in every meal and snack you eat.

When you do this, hitting the 0.6 – 0.7 grams per pound of bodyweight

target is usually easy.

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4) Follow a Workout Program That Fits Your

Schedule

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This is very important.

You shouldn’t revolve your life around a workout program. It needs to fit into your life if you want to achieve results,

and maintain them long-term.

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You can check out these program design options to get

you going with some sample workout programs.

One of my preferred programs for fat loss is to perform three total body strength training

workouts per week.

Here’s a minimalist routine you can use too.

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And then supplement that routine with some extra physical activity such as going

for a brisk walk on non-lifting days, engage in a fun, physical activity, or if you prefer, sprinkle in some higher intensity

work like hill sprints.

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5) Enjoy the Journey

(This may sound stupid, but it’s important)

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Don’t obsess over the goal of losing body fat and looking better.

Enjoy the journey and make the most of it. Have fun with your workouts and be

proud of what you accomplish in the gym. Relish your strength gains. Eat delicious,

satisfying meals, and enjoy them.

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Be proud of what you’re doing and choose to love yourself and your body right now —

don’t wait until you reach your goals.

Life is too short, and too unpredictable, to wait to be happy or to be miserable. Enjoy

the journey. Choose to be happy now.

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6) Focus on the Few Things That Truly Matter

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It’s easy to get overwhelmed with the tiny details of a health and fitness

regimen. In fact, this is where people most often experience stress and frustration.

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If you want to lose fat (and keep it off!) do yourself a huge favor and

focus on the few things that will provide the majority of the results.

This is the powerful 80-20 rule at work: 80 percent of your results will come from 20

percent of your actions and efforts.

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Begin by applying the steps in this slideshow and you’ll do incredibly well.

If you need some more information, check out these sane and simple rules.

Keep it simple, stick to the basics, and…

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7) Be Consistent

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Apply the previous steps consistently and you’ll get results.

And this shouldn’t be difficult because you’re going to follow guidelines that are tailored to your lifestyle and preferences.

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Are these seven steps different from most everything you’ve

ever learned about fat loss?

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Most likely.

But I think that’s a very good thing.

Chances are you’ve tried other diets and workout routines that either didn’t work or they were so grueling that you quickly abandoned them (and I don’t

blame you!).

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It’s time to do something different.

It’s time to put an end to the Fat Loss Insanity.

It’s time to take the simple, sustainable approach and achieve long-lasting results.

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I hope you see now just how simple fat loss can truly be, and that dieting and

working out non-stop is not mandatory.

Apply the seven steps and you can achieve fat loss, simply, and maintain it

long-term. And let’s face it - that’s something crash diets and crazy workout

routines can’t do.

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