A 12 Step Program to Lose Fat & Gain Muscle Look your best in only 12 weeks
James B. Jefferson M.E.S. C.P.T. C.S.N. Licensed Wellcoach
Internet Personal Trainer of the Year.
After 20 plus years in the fitness industry I have found that there are some key things that everyone must do to reach their physique goals. I have put together the top 12 steps to help you reach those goals. I am always here to help you with motivation and education along with your perspiration!
Step 1 - You must eliminate all of the fast foods, junk food, candy and soda. These foods destroy your body and the more you eat the worse you look & feel. Fill your body up with whole foods and fresh natural fuels. Do not let your co-workers, family members or friends poison your body with what they are eating make your own healthy decisions. If your lunch order ends with the person at the end of the speaker asking you if you would like to try a hot apple pie today you are eating at the wrong restaurant! I want you to remember that most people around you will subconsciously want you to fail and test you with bad food. The reason they do this without knowing it is if you get in shape and make better decisions then what is their excuse for being so out of shape?
Step 2 - You must eat a complete breakfast consisting of complex carbohydrates, lean protein and essential fats. By doing this, you will establish your metabolism for the day and provide fuel and muscle-sustaining macro and micro-nutrients. Your body needs amino acids found in protein, to build muscle. You will need carbohydrates and fats to supply fuel for energy. If you miss the most important meal of the day than you are just starting with bad momentum. Make breakfast easy, it can be a quality protein shake like The Vital Shake mixed in skim milk or a bowl of oatmeal with some walnuts and dried cranberries. If you skip the first meal or any meal of the day your body will draw energy from your muscle and this will put you in a slump while you lose muscle and hurt your metabolism. Make sure you take a high quality multiple vitamin like Vital Nutrients. This will make sure that you have all of the micronutrients you need to build muscle and burn fat. After you wake up in the morning you must eat right away and then do not go more than 3 hours without eating a meal or protein shake. Each meal during the day must have low fat protein, essential fats and complex carbohydrates. Your meal and snack at night should not have any carbs at all since they turn to fat in 60 minutes if not used.
Here is an example of a perfect Breakfast : 1 cup of oatmeal a sprinkle of walnuts a tablespoon of vanilla protein powder and some ground flax seed and a large glass of water with your multiple vitamin. Snack 2 ½ hours later a protein bar or shake. For a low carb bar choice try the Vital Bar If you need more suggestions just e-mail me at James@JamesYourPersonalTrainer.com
Step 3 - Know your very important word definitions! Patience (Pa"tience) The state or quality of being patient; the power of suffering with fortitude; uncomplaining endurance of evils or wrongs, as toil, pain, poverty, insult, oppression, calamity, etc. "Strengthened with all might, .
Determination \De*ter`mi*na"tion\ the quality of being determined to do or achieve something;" his or her determination showed in their every movement"; "they are woman or man of purpose"
You did not get out of shape over night and you will not get into shape over night.
Step 4 - Ratio of your food intake when lifting weights and exercising should be 72 percent quality protein, 20 percent quality complex carbohydrates and 8 percent essential fats. Your body needs all of these nutrients to function correctly and to burn fat and build quality muscle. Remember do not follow this food intake if you are not lifting weights seriously 4 to 5 times a week if you only workout a little bit your ratio should be more like 55 percent protein 35 percent carbs and 10 percent fats. You should be working out with weights at least 4 days a week and doing 4 to 5 days of cardiovascular training. The increase protein requirements are during the weight lifting days so you can eat smaller protein amounts on the rest days because your body requires less calories and amino acids on those days.
Step 5 - Three meals a day is great but the 3 strategically placed snacks are just as important. I don't want to here that you are stuck in a meeting or in your car driving the kids to soccer. It is easy to pre plan your snacks on Sunday for the entire week. Don't be lazy, don't drive me crazy just do these simple steps to reach the physique goals you have. Go to your local health food or whole food store and buy 4 or 5 kinds of your favorite unsalted nuts in bulk. Then separate them into small baggies by the quarter cup and put them in your brief case, car, desk at work etc so they are there all week when you don't have time to go get something to eat. Also have your favorite protein bars from VitalBars.com available anytime. You can also take fresh celery and put natural peanut butter on it as a snack. Do not put peanut butter on apples, bread, rice cakes or crackers only on celery. Try not to combine the sugar/starch with the fat in the Peanut Butter. Use about 2 teaspoons of peanut butter per snack. You can make excuses or you can make a great body but you can not do both!
Step 6 - Make sure to give your body energy "Fuel" 30 minutes before your workout. If you have protein and complex carbohydrates in your body for energy and fuel you will have a better workout with stronger results. If you are tight with time a whey protein drinks works great.
Step 7 - Warning , Simple carbohydrates can give you a quick burst of energy but it is short lasted and causes your body to be off balance during the day. Foods to avoid would be (White Table Sugar, High Fructose Corn Syrup, White Breads, Sugar laden Sodas, candy and cakes) Extra simple sugars like white sugar really cause havoc with your insulin and metabolism and will lead you to be tired and fatigued, increase your fat storage and most likely will send you on the road to diabetes. Most of all you will not look or feel great.
Step 8 - For lunch have 6 oz of tuna and brown rice with a salad with the dressing on the side 16 oz of diet ice tea or water. Snack 2 ½ hours later a protein shake or a protein bar 16 oz of water. Don't skip lunch ever, you need to keep your insulin levels even all day and your nitrogen (Protein) levels high so when your body is re-building the muscle from your workouts it has the amino acids available all day long to rebuild that body of yours.
Step 9 - Don't walk around all day dehydrated! Almost 70% of Americans are lacking in H2O and this causes muscle problems because muscle consists of 78% water. The most important ingredient in your body is plain water. The quality of your muscle tissue, its performance and their resistance to failure is absolutely dependent on the quality and quantity of the water you drink. You should always have a bottle of spring water with you.
Step 10 - What to do for dinner? A lean hamburger patty is great choice or a skinless boneless chicken breast, a cup of broccoli and a salad with the dressing on the side. Vegaterians could have Tofu or a Veggie Patty. Snack 2 ½ hours later a ¼ cup of unsalted nuts and 16 oz of water and your multiple vitamin. Make sure to change your choices of proteins and carbs as you go so that you do not get bored.
Step 11 - Make sure that each night you get at least 6 to 8 hours of sleep, rest and relaxation are of prime importance. It's during periods of sound sleep that our bodies recuperate and build muscle tissue. During sleep, the body's recuperative processes hits full speed and growth hormone is released. When you cut down the amount of sleep, you disturb to physiological mechanisms that allow you to reach your muscular potential. Do not forget about napping either. Taking a nap every once and while is a good time-efficient way to increase the amount of rest you get.
Step 12 - Fitness is a series of Lifestyle changes . Cardiovascular training (treadmill, aerobics class, walking, elliptical, sports, hiking) Resistance weight training (free weights, machines, nautilus, solo flex, bow flex etc) Flexibility or Mind Body Programs (stretches, yoga, pilates, gymnastics etc) Proper nutrition (Natural Whole Foods, Vitamin Supplementation) and Mental awareness (Motivational Books, Videos, Tapes, a healthy positive outlook) GO AHEAD CREATE BALANCE IN YOUR LIFE I DARE YOU!
