Tips for getting greater fat loss results in the next 12 weeks
I recently held a free assessment day for members of our lifeSport Fitness boot camps in San Jose, Campbell and Los Gatos. Because the scale doesn’t tell the whole story, it’s important to track other measurements such as body fat and girth to really get a clear picture of what’s happening once you start to do boot camp workouts. So, we offer free measurements for our members to keep them focused and on track.
At lifeSport Fitness, we work hard to make every boot camp workout extremely effective for fat loss: We do LOTS of strength training. We do interval training to increase the calorie burn of the workout. We make sure to train the whole body in a functional manner in every workout.
That said, my coaches and I can’t out-train a client’s poor diet 🙂.
If you don’t eat enough, you don’t fuel your workouts well and you might lose muscle over time. If you eat too many calories, you won’t shed body fat. And, if you eat about the right amount of food, but it’s nutritionally unbalanced or down right non-nutritious food–well– you’re probably not going to feel very good AND you probably won’t shed fat.
Bottom line, nutrition accounts for a LARGE margin of your results. You need to eat often and eat nutritiously to fuel an active body. You also need to be aware of portions and quantity.
I gave a “tips” sheet to our members at our assessment day to give them ideas for getting to the next level of fat loss at their next assessment, and I’d like to share it with you.
If you want to be leaner in the next 8-12 weeks, you should:
If you (or I) don’t really know what you’re eating, you don’t know what needs to be changed, and I don’t know how to coach you on changes you should make.
Start a free account at www.myfitnesspal.com. Your journal is only as “honest” as you are, but you’ll see your calories, protein, fat, etc all listed there. This particular website is “smart phone friendly”. You can scan food packaging and it will automatically upload the food item to your journal.
Increase your vegetable intake by AT LEAST 50%
This will fill up your plate, decrease your calorie consumption and increase your overall nutrition by a HUGE margin! The greater variety of colors on your plate, the better!
These are very often “forgotten” calories—but they may be the ones that are ending up on your waistline. Big culprits here: Blended coffee drinks, alcoholic beverages, juices and other sweetened drinks.
If you eat out more than 3 times a week, work on decreasing that number
Restaurant food is chock full of calories, fat and salt. It’s really hard to lose fat if you’re eating large fatty, salty or sugary commercial meals on a regular basis.
Plan and schedule your workouts outside of camp
If you’re actively trying to shed fat, I suggest doing some form of cardio exercise (longer, lower intensity workouts, as well as shorter High Intensity Interval Training cardio workouts) 5 times a week. Strength training should be done 2-3 times a week. When pressed for time, do your strength/cardio together circuit style.
This fails every single time. Diets are temporary. Your lifeSport Fitness boot camp coaches and I want to teach you how to lose fat and keep it off by changing your food habits and your lifestyle. If you start on some sort of fat loss plan you can’t live with—you’re doomed to fail. Deprivation just doesn’t work long term.
Make small changes over time. Focus on what TO eat, not what NOT to eat. Have indulgences now and then. THAT’s real life. Yes, the fat will come off more slowly this way, but it’s more likely that you’ll stick with the new habits.
Committed to your success,