Yesterday I had an email waiting in my inbox saying:
“I’m stuck in an endless cycle of depression, stress and bad eating habits – where do I start?”
Not knowing much else, this puts me in a tough position as a coach – but I’ve seen this before.
So many women feel like they have tried everything, have failed and that THEY are a failure. It’s probably my “hormones” and there’s “no hope for me” is a common thought for a lot of women.
But what if this wasn’t the case?
What if you could lose stubborn belly fat – the kind that doesn’t seem to budge – and finally have slimmer arms, a flatter tummy and smaller thighs – without starving yourself with crazy diets, weight loss pills or other crazy methods?
The good news is that I’ve discovered the solution – but keep one thing in mind.
If you are going to use this method, you’ll want to be ready to actually feel good in the process and believe you can do it.
I know belief is the hardest part – but all of the women at our gym, women just like you, are a testament that it is possible. Every day moms getting extraordinary results in record time.
Using these methods I’ve helped women lose as much as 50 pounds in less than 7 months – without any crazy diet strategies, hours of exercising.
Use these 3 simple steps to make massive change and finally see your body change the way you’ve always wanted to.
Belly Fat Burning Step 1 – Meal Quality
How balanced are your meals? Do you honestly know exactly how much quality protein you’re getting every meal in comparison to your starchy carbs? If not, this is where you’ll need to start to see fast results.
Start every meal approach with “where is my lean protein source” then ask yourself “is it roughly the size of my fist?”
Quality lean sources are:
-Whey protein shakes
Protein is the LEAST likely to be stored as fat and has the most health benefits compared to most carbohydrate and fat sources. Start with this every meal!
Next, you’ll want to add quality veggies – typically greens. Go wild here J 2 cups worth is a great place to start with veggies, ideally that have been cooked in healthy oils such as olive or coconut with spices for flavor.
Add in fats when there’s minimal starches on your plate, or to complete a healthy snack .
Nuts, seeds, avocado, olive and coconut based foods are fantastic for this.
Belly Fat Burning Step 2 – Meal Quantity
How MUCH are you eating? A lot of women come to me and say they’re eating “healthy”.
Assuming they are according to what I laid out in Step 1, are they eating too much, or maybe not enough?
Realistically, most women should be eating somewhere between 1200-1800 calories on days where they are not active.
Sounds nuts, right?
It’s the truth.
What else is the truth, is that it’s pretty tough to get a SPECIFIC # of how many calories you burn while at rest (your metabolism) per day.
This varies person to person, day to day.
What you can do, and what I would encourage you to do, is start with an estimaote which you can get with the following equation. If you are following through with Step 1 (Quality) and day in, day out with Step 2 you can (and will) see results.
Metabolism Calculation Step 1
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) = ________
Metabolism Calculation Step 2
Determine your current fitness level:
Sedentary: little or no exercise
Lightly Active: light exercise/sports 1-3 days/week
Moderately Active: moderate exercise/sports 3-5 days/week
Very Active: hard exercise/sports 6-7 days a week
Extra Active: very hard exercise/sports & physical job or 2x training
Metabolism Calculation Step 3
Calculate the number of calories that you require in a day based on BMR and fitness level:
Sedentary: Daily calories needed= BMR x 1.2 = __________
Lightly Active: Daily calories needed= BMR x 1.375 = __________
Moderately Active: Daily calories needed= BMR x 1.55 = __________
Very Active: Daily calories needed= BMR x 1.725 = __________
Extra Active: Daily calories needed= BMR x 1.9 = __________
Belly Fat Burning Step 3 – Meal Timing
When you eat can matter – but not until you’ve mastered steps 1 & 2.
Once you’re getting results from the first two components, it’s time to power your nutrition with timing.
Here’s a few KEY timing strategies to maximize energy and lose body fat.
Pre & Post Workout Carbs:
If you ware looking to lose belly fat, timing your carbs before & after your workouts will help you the most. These carbs will be far less likely to go towards body fat storage and primarily towards fuel & recovery.
By leaving 30-50grams of starches to pre & post workout (60 mins before, immediately after) and sourcing your carbs from green veggies the rest of the day, you’ll find yourself with fast results – guaranteed.
The debate on fasting is still out – but Intermittent Fasting has shown to deliver benefits to fat loss.
The idea is to fast for 16 hours, then consume your calorie goal over 8 hours.
i.e. eat from 12pm-8pm
This has a lot to do with the hormone side of the equation such as insulin, blood sugar, etc.
The only drawback is that this approach has just been researched over the past few years and the effectiveness in women can vary.
Start from the top with Step 1 if you want to get results – you will get results as long as you follow through!
Dedicated to your health and fitness,
Coach John Casto