Search This Blog

Dec 21, 2010

Fat Loss Meal Plans

Believe it or not, that's me on the left.  And yes, that's also me on the right.  So, here we are... a new year.  That means New Years Resolutionists (cool word by the way).  But I can't harp on that too much because you know why?  I am one myself.  That's right.  In 2003, I hopped on the New Year bandwagon and 6 months later, I dropped 75 lbs.  Boom goes the dynamite.  Gosh I love that phrase. 

Truth is, I was just getting warmed up. I have lost 35 lbs since then and I have kept it off.  I would have to say that my "secret" to success was a plan.  Yep, that's it.  A plan.  I knew what I was going to do and how to approach it.  I had to use a diet that I could stick to, and that would give me success.  There are so many diets out there and some quite silly ones (the Twinkie diet... c'mon man). They all have one thing in common - and that is more calories must be burned than consumed when losing weight. Below, you will see some nutrition plans that not only have I used myself, but my clients have used as well to get their body of their dreams.  If you have a plan, you're setting up yourself for success... and that's a big key.  It's all about figuring out what is best for you. If you hate counting calories and points, then Weight Watchers is not for you.  You follow me?  So below, you will see different approaches to nutrition that work and hopefully, you will have a plan for the body you deserve.  I wish you success!!

Don't forget to sign up for the New Year Boot Camp and get the discount along with bonuses! 

Sign up by clicking here --------------> New Year Boot Camp

P.S.  If I could sum it up, one of the easiest ways to approach fat loss is to decrease your starches and increase your protein.  That tip alone can make a huge difference!

Eat Stop Eat by Brad Pilon
Eat Stop Eat is an easy-to-follow program that doesn't exclude any food groups.  I currently use this for my lifestyle and it has actually removed alot of stress from my life.  I'll let Brad Pilon, the author, explain it directly from his website:

"You are probably looking for a great weight loss and body fat burning program and may have already heard about Eat Stop Eat. Most likely, you’ve read about Eat Stop Eat somewhere on the internet and are curious about what this book is all about and who wrote it.

Well let me be right up front with you, My name is Brad Pilon and I wrote Eat Stop Eat to help people understand the amazing weight loss results they can get by using a simple combination of flexible periods of intermittent fasting and weight training.

Now, I know what you are thinking, ‘Did he just say fasting?’. Yes, Fasting. But, before you read any further, let me assure you, with Eat Stop Eat, your metabolism will not slow down, you will not lose muscle, your workouts will not suffer, and you will not become a ravenous eating machine."  

This program is perfect for busy people, too.  Simply click on the link above, or on the book image.

If you were to ask me what I did at the beginning of my journey, this would be pretty close.  If I knew the details about this program, I am 100% certain that my results would have been even better.  This program includes a cheat day, in which you get to cut loose from your diet which can help you stick to a program for the long term.  You can find out more by clicking on the link above or the image.

Its premise: eat one main meal at night, avoid chemicals, combine foods adequately and challenge your body physically. The Warrior Diet shows how to nourish the body in sync with its innate circadian clock – separating between a.m. foods and p.m. foods for effective removal of toxins, increased conversion of fat for energy, increased utilization of nutrients and improved resilience to stress. The result: a leaner, stronger and healthier body

One of My Favorites From Nutrition Guru Mike Roussell
Mike Roussell
Most of the time, this is my "go-to" plan for my clients when they need to lose fat fast, but want a program that they can stick to in the long-term.  These are the "6 Pillars of Fat Loss Nutrition" from Mike Roussell:

1. Eat small meals throughout the day (4-6)
2. Limit your consumption of sugars and processed foods.
3. Eat fruits and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
5. Focus on consuming lean proteins throughout the day.
6. Save starch containing foods until after a workout or for breakfast.

Final Note
Good gracious, that's alot of info.  This can be overwhelming, I know.  But now you have some options.  Just remember to use something you can stick to so you can see the end result, and not just be another February drop-out.  It's hard work to lose fat, but with a solid plan, there is nothing that stop you from your ideal body.  Just find one that you can live with, that's sensible, and the results will come and stay.

To your 2011 success,

Dec 9, 2010

Random Rant and a Free Gift

It's Christmas.  It's a time of giving, sharing, and family.  But in Mikey's world, it's also a time for ranting.  I'm drinking a drink called, "Speed Stack Pumped" as I write this, so brace yourself.  I'm "tweaking" my 12-week program coming soon (hopefully), and I'm doing a run-through today.  While it's kicking in, why not rant?


1. Country Christmas songs... I honestly think they are terrible.  I love Christmas music, but when it's done "country style", it irritates me.  "That thar new born kang was uh born in that thar manger".  C'mon already!!  Really??

2.  Who in the world made the executive decision to write "the Ox and Lamb kept time"??  Were they special animals with rhythm?  Did they use a stop watch?  How does this happen??  It's messed up, and I'm saying something about it.

3.  I did my first black Friday EVER.  I actually heard these words... "I can't believe how many people are here today".  I was at the mall when I heard this.... on black Friday.  It looks like somebody showered with some idiotness soap that day.

4.  I made the mistake of installing an app called "Angry Birds".  If you never played it, please don't.  It will cut your productivity by 90%.  It's a game where you sling shot birds at some pigs.  Yep.  That's it.  And it's more addicting than potato chips on football day.

5.  Pregnancy hormones are in full effect.  If I open the door to the car for her, I'm a Saint sent down from Heaven clothed in a white robe and a halo as a hat.  But if I forget to fill her water jug before we go to bed, I might as well as introduce myself like this:  "Hi.  I'm your husband, also known as Lucifer. I forgot to fill your water jug.  I'm going to go call someone from the Mob and have them beat me to a pulp and then listen to a Justin Bieber album because that is what I deserve right now.  Awesome?  No, I'm not".

6.  "A Wonderful Christmas Time" from Paul  McCartney.... is it just me, or is there one segment in that song where it sounds like some random 4-year old gets on the keyboard and just goes to town??

7.  Holiday weight.  Nuff said.

I can help you solve # 7.  Click here for your Christmas gift from me.

To all my 1-on-1, group, online and boot-camp clients, family and friends, I wish you all a wonderful Christmas.  Again, I have been working on a free program for you, and you can access it by CLICKING HERE.

P.S.  Start setting up your 2011 goals right now!  Or better yet, why not go ahead and start?

To your fitness success,
Mike Whitfield, CFT, CFNC