Lean is an efficient way of “getting things done”. The effective and sustainable method, an approach that will take the pounds off and go to “the bottom line”, can be summed up to three recommendations
Shedding a few pounds a week can be a challenge when the goal is losing 10-pounds in a month.
How can You go about losing 2 to 3 pounds in a week?
#1 Eliminate the crap from your diet.
Symptoms such as fatigue, brain fog, and joint pain can be experienced by eating foods that are irritating and toxic to the body and brain. By Eliminating foods, detoxing and gradually adding foods to your diet while you listen to your body’s signals you will rejuvenate and heal. Simply removing processed foods, sugars and gluten from your diet is imperative in the healing phase of injury and recovery due to the inflammatory effects these culprits have on the body.
#2 Try Intermittent Fasting 3 days a week.
If you want to lose fat and gain muscle, without feeling tired and hungry, you will want to follow the Bulletproof diet and intermittent fasting program. This program may give you a better appreciation of healthy fats, coffee, and butter (not margarine).
#3 Increase the intensity of your workout.
Simply pedaling a bike or walking at a leisurely pace is not enough to boost your metabolism. Instead, try pedaling or walking at a picked up pace. These high intensity intervals maintained for 1-2 minutes, interspersed with 2-3 minutes of light intensity, will have you burning more calories and building lean body mass.
A few healthy decisions when buying or choosing your food.
#1 Buy local grown, organic foods that are Non GMO (Genetically Modified Organism-this is a plant or animal that has been genetically engineered) are part of healthy, clean eating.
#2 Pay specific attention when buying fish. You must look for wild caught Salmon.
3# When buying red meat pay special attention to grass fed. Animals graze on pasture and eat grasses. They should not be supplemented with grain, animal by-products, synthetic hormones, or be given antibiotics to promote growth or prevent disease (though they might be given antibiotics to treat disease). This is the same as pastured or pasture raised.
I recommend using Eat Well Guide when looking for restaurants and shopping. You will find local options for healthy eating and market options.
If you can clean up your approach to your eating habits, begin to make informed and healthy choices, and boost the intensity of your workouts the pounds will drop.
You must make incremental changes.
Eliminate the crap-food from your diet.
Listen and be aware of how you feel when eliminating these foods.
Adhering to a fitness program is important, but just randomly pedaling a bike is not enough. You must get some sweat balls dropping off your nose.
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Randy Bauer PT