Where Are You Starting?
When it comes to losing weight, it is important to realize that your journey is going to be yours and not anyone else’s.
You might have better results than someone else, someone might have better results than you.
The only person you should be comparing your results to is yourself a week ago.
Now, to know where you’re going, you need to figure out where you are.
- Get a journal, a tape measure and a scale. Keeping track of your work and results will help you stay on track and give you confidence.
- Weigh yourself (preferably without clothes to keep it accurate).
- Write it down.
- List the parts of yourself that you think need to change (least muscle and/or most fat).
- Measure those parts and write them all down.
- Make sure you have the date and time written with the information you just wrote.
If you are starting this without knowing what you want other than “lose weight”, then starting looking at pictures of people.
Start finding what you want your body to look like.
Find a picture of someone with similar age, height and bone structure.
Make it possible.
The Road to the New You
Now that you know where you are and generally where you want to be, we need to set some expectations.
Getting your hopes up that you will have the body in the picture this week will not help you.
Your body changes according to your habits. Change some habits and you change your body.
Try to “diet” and your habits will win.
Always, always, always replace a bad habit with a good one.
Let’s look at the numbers you wrote down. The higher the weight number, the faster you can lose at first.
MetaFire founder, Tyler Clark, was once 5’9″ and weighed 278 lbs. He was able to lose 60 pounds in 60 days.
That took hard work and his mind being made up.
So make up your mind. Decide you ARE going to change.
NEVER say you’re trying. “Try” is your back door from responsibility and ALWAYS means instant failure.
You WILL do this.
If you are eating 1-3 times a day, with more in the evening and night, that is your first step.
To keep your metabolism burning and make it as easy as possible to lose weight, you need to eat smaller meals more often.
Look at a few of the meals you eat now and figure out the calories in each.
Be honest with yourself…stretching the truth won’t help.
To replace this bad habit, you will now eat 5-6 times a day, 2-3 hours apart and keep your total calorie count in the following range:
- Women: 1300-1500 per day
- Men: 1800-2000 per day
These numbers are assuming you are lightly active to moderately active. If you are highly active (exercise an hour a day), increase those by 300.
This means women should be eating 5 meals a day and they should be 250-300 calories each.
Men should be eating 6 times a day, 300-350 calories each.
Do not eat anything after your last meal of the day. The time you aren’t eating (fasting) is when you will burn the most fat without doing anything.
Even with eating 5-6 times a day, it is impossible to get all of the vitamins and minerals you need to keep your metabolism burning strong from the food you eat alone.
You should be taking a good multivitamin, with lots of B-vitamins included.
MetaVite will give you everything you need to effortlessly burn off the food you eat and keep your body doing the work.
To read more about multivitamins, click here.
Always take MetaVite with your first meal of the day, since it gives you lots of energy.
You don’t want to take them at night.
Take a look at the meals you eat.
The ratio of protein to carbs should be 1:1 or higher. The most protein you should have in a single meal is around 50 g (you are basically wasting the extra if you eat more).
Protein is important because it breaks down into amino acids. Amino acids include a very important group call branched-chain amino acids, or BCAAs. BCAAs play a very powerful role in your metabolism. They promote the release of insulin, which allows your blood sugar to enter your muscles and be used as energy.
This allows your glycogen levels (short-term stored energy) to stay below maximum capacity (1500-2400 calories of energy), which means you won’t store calories as fat (long-term stored energy).
To increase energy between meals, and to keep your blood sugar even throughout the day, we have MetaBCAA. Simply mix the powder in water and drink it.
MetaBCAA eliminates gaining fat when taken properly.
Do not exceed 2 scoops of MetaBCAA per day and spread it out to keep your energy all day.
To learn more about BCAAs, click here.
Most people who are reading this are looking for ways to lose weight without exercise.
They, and probably you, want to lose weight the easiest way possible.
However, to lose weight as FAST as possible, exercise added to the first 3 habits will get you there.
You don’t need to be in the gym 12 hours a week to lose weight.
The easiest exercise that will start melting away the fat is going for a half-hour walk at least three times a week.
For most people, the first 10 minutes of exercise is using glucose and lactic acid in the muscles.
Once that has been used up, fat starts to burn.
If you go back and look at the list of parts you want to change and at least one of them is because there is not enough muscle, then resistance training will build muscle in those areas.
It is important to do these exercises properly to avoid injury and to keep a proper range-of-motion. If you don’t know the right way, read about it, go on YouTube or find someone who knows what they are doing to show you.
This will work in two ways for you:
- The parts you work will tighten and become more toned
- Every 5 lbs of muscle you gain will burn an extra 26 lbs of fat per year without exercise
That means every hour you spend at the gym now will save you around 6 hours next year.
Keep this in mind:
- Cardio is like cash; use it once to get a little bit of what you want then you have to work more to get more.
- Strength training is like a savings account; do the work and the benefits grow each time and continue to work for you.
These are the basics of losing weight easily and in a healthy way.
- 5-6 meals per day. Women, 5 meals at 250-300 calories. Men, 6 meals at 300-350 calories.
- MetaVite to get all the vitamins you need and boost your energy.
- Use MetaBCAA to keep your energy levels up and glucose levels down.
- Walk 30 minutes at least 3 times a week. The quicker you walk, the more you burn.
- Strength training to increase muscle, which burns fat for you all day.
These five things working together will give you an incredible headstart on the journey you want to take. You will reach your goals in no time!
To learn how to lose weight as fast and easily as possible, check out MetaFire Weight Loss!