Sunday Newsletter – Don’t Say, “I Need To Lose Weight”
Instead, say “I need to burn fat.”
The point of this post is to be super clear about your physical fitness goals and to begin with an understanding of what you’re really trying to do for yourself.
Keep these three B’s in mind when it comes to finding your physical health. If you use these three B’s as a guide for finding the path of your physical health, you will be empowered for life. Here they are:
- Burn fat
- Build muscle
- Boost metabolism
There’s nothing else.
How do you burn fat?
First, cut out sugar. Eat more protein and greens. Second, move more. Take the stairs not the elevator. etc. etc. Then begin walking. Every day. I suggest you not eat any food whatsoever after 6:30 pm. When you wake up first thing in the morning, walk for 40 minutes at 60% of your max heart rate. Wait to eat until you’re done walking before you eat. I’ve seen this work so many times for other people. This will burn fat.
How do you build muscle?
Most people don’t care about looking ripped. They don’t care about their max bench press. Build muscle with a simple home routine of basic calisthenics. Here’s my current at-home routine.
- 100 push ups and sit ups
- 100 squat hops
- 25 pull ups or chin ups
- 12 shoulder press against the wall
I do this in the comfort of my home four or five days a week. It’s a part of the routine. I get to it either within the first 20 minutes upon waking up in the morning, or at lunch at work, or after dinner/before bed time. It takes me no more than 15 minutes to do this little routine. It’s built lean muscle and toned everything on my body.
How do you boost metabolism?
All of the above will boost metabolism. In particular, metabolism boosting exercises are those that require a maximum amount of energy because multiple joints are involved like doing a squat with an overhead press. In a nutshell, you boost your metabolism by performing compound exercises with little rest in-between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. FYI, your metabolism (aka metabolic rate) is how many calories your body burns at rest. I do two metabolic workouts a week with a friend that last 25 to 30 minutes and they really kick my ass.
I want to help you be in the best physical condition possible. You don’t need diets or clubs. You need simplicity. This, to me, is simple. You only need to remember these 3 B’s described in this post. If you have questions, I can help. This is my thing.
This is from the Healthy Living series
I want to be the strongest version of myself so I have a checklist every day that includes physical, mental, emotional and spiritual health. More about that here
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