“If there is a real secret out there, it’s simply this: A great body & health comes from the consistent application of smart training & proper eating. It’s a four step process: 1) train hard, 2) eat right, 3) be consistent, 4) repeat for many years.” Charles Baerman PhD, CFT, CSFN, CET
When it comes to winter, it’s a “BAER” for everyone. With all the cold, snow, short days, the pizza’s got bigger, comfort foods came more frequently, the Christmas party and New Year’s Eve and day is still sitting around your waist, and you just woke up and realized that Spring is here, vacations are coming and you have to put on shorts, tank tops and bathing suits again. Oh no…extra body fat. What do I do now?
Truth is that losing body fat is pretty easy. It’s just not as cool as some fad diets, or overpriced fat loss juice, or even those magic fat burning pills. And all those exercise infomercials and weird equipment. None of it works. What you need to do is to plan to LIVE…that means a healthy life, not just get ready for vacation. We all need to learn how to eat, not diet every time we need to fit into a new dress, go on vacation or just because the pool is going to open. And learn how to exercise properly, and for what reasons. For whatever reason, we think we, as humans, have EVOLVED into something different over the last 20-40 years. Surprise…we haven’t. We spend all year ignoring our weight and health, then come January 1st, we spend 4-6 weeks trying to lose that weight and improve our health, then give up, and try again next year.
Every year in this country, we increase the number of overweight and obese people by several percent. Today this country is over 68% overweight and obese and 38th on the healthy country list. You should learn how to eat and exercise. After all, you have to whether you like it or not. Plato, in 540AD, said, “Eat everything, in moderation.”. That is what we will learn…not glamorous, but it always works.
First the food. They say its 70-80% diet and the rest exercise. They are wrong! It’s 100% of both. As a matter of fact, it’s really 100% the desire to live well, then doing it.
First the food. I’ve talked so much about this, but here is a very short primer.
Eat foods high in fiber. Fruit, vegetables and whole-grain breads and cereals are all moderate in calories but high in bulk, which will help satisfy your appetite. These are carbs to love, not fear. The problem with quick-fix no-carb diets is that they severely restrict calories and trigger a down-shift in the number of calories your body uses at rest. Your metabolic rate drops, so you’re not burning as much body fat for fuel…any weight loss you do see is just water and muscle, not your fat stores.
Don’t restrict all fats from your diet. We do need some fats to keep fat off or to lose fat, and to be healthy. Getting less than 15% of your daily calories from fat could restrict your body from absorbing the good fats such as A, D, E, K and omega-3s. It could also hinder your workouts and energy levels.
Drink plenty of water. A 2005 study in the Journal of Clinical Endocrinology & Metabolism found that subjects who drank 2 cups of cold water increased their metabolic rate by 30%. In fact, the researchers suggested that if you drank cold water before every meal for a year, you’d burn 17,400 extra calories over and above what you would have, during that time. That’s 5 pounds extra weight loss a year. So if you are 35 years old now, that would be 50 pounds you would not gain by the time you are 45 years old.
Balance your meals with real, whole foods, Proteins, carbs & fats, in the right amounts for you and your goals.
Second is exercise. We have to do it, or you will age quicker, have higher injury and illness rates and just not look or feel good.
Just Show UP! Yes that is the start. Go to the gym and do something. Go to the park and walk. Just get started. 80% of success is just showing up. Doing gives success. Not doing is failure.
Set some goals. Don’t just say “I want to lose weight or get in shape.” Be specific, “I want to lose 10 pounds, or drop 2 inches off my waist, or drop another clothing size.” You have to be able to measure something to know what is working. Now that you have a goal, set a time frame. Let’s say 8 pound loss, and 2 inches off my waist in 6 weeks. Now you can measure every week, and see what is or is not working. Write it all down and track yourself. You have to have a map, directions, to know where you are going.
Get real help. Now this really is the best plan of action. You are ready to start, you have your goals, now get some help getting all together. Get a trainer. A real trainer. Certified, degreed, experienced. And talk to one that specializes in what you want. Yes you can just go join a gym and spend a few years paying for something you won’t use, or even know how to use. Or you could hire a trainer, go to the training center, and work, learn and succeed. That is all we do here at BAER Fit. We are not a gym, or associated with one. We are a personal training center that specializes in your health, fat loss, and life.
Charles Baerman PhD, CFT, CSFN, CSET, CSSF