HOW TO KICKSTART FAT LOSS NOT BRAIN SURGERY

How do I kick-start fat loss? Our first step to tightening up is always the same: Stop eating crap… The crap category includes simple sugars like cake, candy, pie, sodas, etc.; pasta, bread, fruit juice (a few servings of fruit a day is okay, but the juice alone spikes insulin, the fat-storing hormone). Just doing that MOST OF THE TIME will have you seeing and feeling the fat begin to melt away (be patient). We say to cut the junk "most of the time" because you should allow yourself a Victory Day once a week, like Saturday or Sunday (shift it to Thursday Thanksgiving week). That "off-eating day" satisfies any cravings, which should prevent binges during the week, but it does something even more important… By boosting your calories and carbs one day per week, you stoke your metabolism big time. Your lean machine will stay revved--in high gear--as long as you don't go overboard… To put it another way, if you get obsessive and you're too strict for two to three weeks without a break, your metabolism slows to a crawl--and that means your fat loss stalls. So there's your reason to have a loose-eating day--indulge a bit to keep torching fat. Look forward to it; it's a good thing... Your next step is to make sure you're getting five or six protein-charged meals each day. We strive for 15 to 30 grams of protein at each--because protein helps you shovel fat into the energy furnace. New studies verify that. You can get protein from a shake or solid food, like Greek yogurt, cottage cheese, nuts, jerky, chicken breast, fish, organic 2 percent milk, etc. Have protein at each meal, and... Always start the day with a protein-charged breakfast to kick-start your metabolism--for example... Breakfast: Bowl of oatmeal with protein powder stirred in and a boiled egg on the side. Mid-morning: A few hours later, have a protein shake. Lunch: Cottage cheese and fruit. Or Sandwich and salad Mid-afternoon: Greek yogurt and some nuts or another protein shake. Dinner: Some type of lean meat and vegetables plus a salad. (Remember, no pasta or croutons.) Eat like that most of the time and soon you'll look and feel sublime. To review… Step 1: Start eating clean--cut the crap food from your diet. Step 2: Have a cheat, or Victory, day once a week to satisfy cravings and stoke your metabolism (but don't go overboard). Step 3: Make sure you're eating five to six protein-charged meals a day (protein drinks can help with convenience, but you can do it with solid-food meals too--like Greek yogurt). Remember, the above is merely a diet "template." You will have to adjust portion sizes up or down, number of meals, etc. to fit your individual needs, metabolism and activty level DAVID KNAPP NCSF-MCPT,CNS princetonbootcamps@yahoo.com