Fat Loss Tip #10 – Eat More FAT

Eating Healthy Fats Pushes Out BODY Fat….

I’ve been preaching this since day 1 of the challenge but I realize some people need a reminder. (If you’re not in my weight loss group this info may be new to you)

I’ve also heard so many people say “I don’t like pouring (fat) olive oil on my food right before I eat it so I cook with it instead”. Well cooking with a healthy oil/fat is step 1 BUT you still have to eat one serving of fat per day to really shed some serious weight.

Think about it like this if you like to take a pile of crab legs and dip each one into a bowl of butter or take French bread and soak up ALL the oil out of the bowl before you eat it…...then guess what????? You ate a ton of fat, way more than what was required. So let’s not make excuses for things that we know we can do.

EAT MORE FAT. Did you know that the Institute of Medicine recommends that a diet be made up of 35 percent fat? Turns out, high-fat foods like nuts, avocados and healthy oils can help you lose fat faster than other diet approaches.

Fat from healthy sources such as lean animal fats, Coconut oil and raw coconut (chalk full of MCT’s), nuts, seeds, avocados and healthy oils are EXTREMELY beneficial in improving body composition and stimulating weight loss.

Just remember that peanuts/peanut butter DO NOT count because its a bean and not a nut. Nor does any of those so called healthy spreads and smart butters count because its full of junk.

Keep in mind if you’re REALLY trying to lose a ton of weight that nuts should be limited to no more then 4 ounces a day as they can hinger your progress. However if you’re already lean, you can eat more nuts especially walnuts which have a favorable omega 6 to omega 3 ratio.

Almonds, Brazil Nuts, Cashews, Macadamias, Pecans, walnuts, flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds are great. Olives and avocados are good too. Also look for olive oil, walnut, and flaxseed oil.

Fat Loss Tip #7 – Start IMMEDIATELY


(Typical conversation with SELF) I’m just starting another freakin diet today. So..I’m serious this time.. No…REEEEALLY I AM!

Okay Okay…it’s just another go at the life long battle of misery. I go through stages where I pretty much QUIT and end up GAINING WEIGHT! But I’m SOOO serious this time. I’m starting MONDAY! 🙂

DOES THIS SOUND FAMILIAR? Yes we’ve all used the Monday excuse.

We act as if there’s a law that says all diets must start on a Monday?  Well..I’ve started diets on about 731 Mondays already.  So Mondays are out for me.  I kicked the“I’ll start my diet Monday” habit to the curb a longggggg time ago when I realized that CHANGE is based on your maturity level.

Immature eating habits is what got most of us in the state of obesity that we are fighting with right now.  And immaturity….lack of motivation/discipline is what makes you keep putting it off until tomorrow

Even if you’ve spent the day eating junk and fast food, there’s no rule that says you need to wait.  So WHAT you screwed up your diet, we’ve all done that.  Now what? Get back in the race….Stick with the plan….. Switch back into fat burning mode NOW….fight to the very end and DON’T YOU DARE GIVE UP!

Kick the habit…… Newsflash, real change doesn’t start Monday, it starts NOW

Fat Loss Tip #11 – How To Stay Focused / Motivated

How To Stay Focused / Motivated on the Weight Loss Road to Success

Somebody asked me to give them tips on things I do to stay focused & motivated. Read on, this was my biggest tip I gave her that might help you too….

I remember a time in my life where my closet was like a department store. I shopped ALL THE TIME, had a ton of clothes and a wide variety of sizes in my closet. Some to big, some to little but at some point of the year they all fit depending on the season. LOL

Before Paleo my weight fluctuated so much from Summer sizes 16/18 to Winter sizes 20/22 and no that’s not because I would wear layers or sweaters…… 🙂

Funny but it never dawned on me that in order to continue to move forward, I needed to stop expecting to be able to reach back or buy new clothes that where my old familiar winter sizes…….

It never dawned on me that reaching back for my familiar winter clothes and expecting them to fit meant that I would have to GAIN my winter weight back. Talk about being in a comma……..

Once I went Paleo and became committed to it the weight started falling off but I still kept the (fat) clothes in the closet just in case I needed them. (Sometimes its hard to come out of a comma)

I recall one day standing in the closet telling a friend “I have absolutely NOTHING TO WEAR” everything was to big. Even my to little stuff was to big……

I was forced to bag it all up and shop for my current size. (One eye open…. Still not completely out of the comma)

I ended up with 10 bags of clothes in my living room that where too big and a huge EMPTY closet with a couple a pair of leggings and tops to mix/match to hold me over to the next shopping trip.

I decide to challenge myself and be a blessing to someone else. I gave all 10 bags of clothes away (my crutch) and kept an empty bag in my closet for storing potential clothes that would soon be to big.

I turned my expectations from moving/thinking backwards to moving forward. (Finally delivered from the comatose state I was in)

So my point today is you can’t expect to get to the top of the mountain if you keep allowing yourself to have a set back.

Position yourself where you have no choice but to move forward. Right now at this very moment I challenge you to open your closet and take out ALL of your clothes that are too big. Yes ALL of them……yep the cute stuff too and put them in a bag.

Now what you do with that bag is up to you just REMOVE it from your house. If you cleaned out your pantry to eat Paleo then you merely set yourself up for potential weight loss……

Take the next step by setting your expectations on HIGH and clean out your closet and stop shopping for the old familiar or your current sizes. As a matter of fact don’t buy another piece of clothing until you loose 15-20lbs…

When you continue to repeat old patterns you only set yourself up for failure…….

Eating right & exercising to loose weight is just a small piece of the puzzle.
You must realize that this is a BEHAVIORAL challenge and you are trying to correct a lifetime of dysfunctional patterns and bad food choices……….

So Stay Focused, Position Yourself for a Blessing & Believe That You Can Do It. SEE YOU AT THE TOP!

Fat Loss Tip #5 – Learn Something New

Sometimes weight loss can stop or slow down if your body isn’t shaken up enough. Sometimes we exercise using the same routine and same intensity and some of us don’t exercise at all.

Well that may have worked for you initially with great weight loss results but if you don’t change your routine or increase your intensity then your weight loss efforts will slow down or STOP.

This is the time where you have to get out of your comfort zone and learn something new. Try out a sport/exercise you’ve never done before. Sign up for FREE TRIAL MEMBERSHIPS at a local kickboxing gym or Crossfit gym.

Some gyms like Lifetime Gym in Collerville offer rock climbing. And if you’ve NEVER tried Zumba or line dancing those are both great workouts.

It’ll help you to stay active while having fun. And committing to lessons or meeting up with friends makes you less likely to bail out on your workout than if your just training alone.

If you want to try kickboxing for Free checkout Memphis Judo and Jujitsu http://www.memphisbjj.com/

If you would like to try Crossfit at my gym they give away a FREE 2 Week pass for their beginners fundamentals class.

Click the link below to sign up for your trail membership http://www.factionsc.com/what-we-offer/fundamentals

Fat Loss Tip #4 – Master The Squat

The king of all exercises will make you stronger everywhere and torch fat better than just about anything else you can do in the gym.

That’s because squats target multiple large muscle groups-quadriceps, hamstrings, and glutes. It’s great for beginners and for people who have knee issues. It basically mimics a functional movement that we do everyday like get up sit down.

Incorporate squats into your workout by doing 3 sets of 10.

Follow the instructions for proper form:

1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.

2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.

3. Keep the knees behind the toes as you sit down on the chair for a few seconds.

4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.

5. Fully extend the legs until you’re back to standing position.

6. Repeat this for 1-3 sets of 10-16 repetitions.

7. To progress, squat down until you’re just
hovering over the chair, but not sitting all the way down.

8. Always keep the knees in line with the toes!

How to Eat for Mesomorph Body Type….Naturally Muscular

Mesomorphs can lose and gain weight easily, are able to build muscle quickly and usually boast an upright posture. This body type tends to have a long torso and short limbs. Women with a mesomorph body type are strong and athletic.

Most sports stars are mesomorphs and Anna Kournikova is a great example of a female mesomorph. Other female mesomorphs include, Angela Bassett, Demi Moore, Sarah Jessica Parker and Tina Turner. Mesomorphs will have excelled at sports while at school and most likely continue to be active as an adult. Mesomorphs are bursting with energy and particularly excel in explosive sports – that is sports calling for power and speed. The reason for this talent lies in the type of muscle mesomorphs possess.

Mesomorphs have a higher percentage of fast-twitch fibers and will gain muscle mass more quickly than any other body type. This means that mesomorphic women often end up bigger and bulkier than when they started exercising. In other words, instead of their goal of losing inches and becoming smaller, they gain inches and become larger.

If you find, that you haven’t become smaller, but grown bigger since you started exercising, you most likely have been exercising wrong for your body type. If you are a mesomorph who wants to lose weight and reduce inches, you should focus on fat loss through diet and exercises that are right for their body type.

Mesomorph Eating Plan: Basic Paleo Diet with no carb restrictions.

Basically your genetic makeup suits bodybuilding very well and all you have to do is design a good workout program and diet plan to follow closely. Remember just because you’re a Mesomorph doesn’t mean you should pig out or you probably will gain fat because your not naturally skinny like an Ectomorph.

It also means you can slack off because you believe you can build lots of muscle just by lifting on and off. And it doesn’t mean that you can build muscle like nothing, it still takes time like everything.

If you’re a mesomorph needing to loose weight follow the 80/20 rule or 5 days on & 2 days off. This is NOT a calorie counting plan, this is how you were designed to eat to make sure your metabolism stays on point.

Click here for the complete Basic Paleo food list.

How to Eat for Ectomorph Body Type…..Tall & Slender

Ectomorphs are the body type that is the most resistant to weight gain due to a fast metabolism. In other words, ectomorphs are often able to overeat, while gaining little or even no weight.

This body type is mainly characterized by it’s lack of mass, i.e. ectomorphs tend to have little body fat, are only lightly muscled and have a small frame (and joints). Because they have little fat, bone and

muscle, ectomorphs naturally weigh less.This lack of mass also means that female ectomorphs tend to have a more linear body shape.

Ectomorph Eating Plan: Basic Paleo Diet low fat/ high carb/ high protein

This Diet is essential for an Ectomorph to grow. If you don’t pay attention to your diet I can almost guarantee you will hardly gain any weight. The main goal of this diet is to gain some muscle.

Eat Slow Absorbing Things: Eating slow absorbing carbs and proteins is important to gaining muscle. First of all fat gain isn’t the issue so I’m not even going to touch base on it, but aside from that eating fast absorbing carbs and protein all the time will leave your body depleted of nutrients since an Ectomorph metabolizes things fast.

Click here for the complete Basic Paleo food list.