Today I’m sitting at my desk at home wearing only boardshorts. Summer’s here and it’s gonna be 37 degrees today.
How do I feel about how I look when I head down the beach? I’m pretty happy with my body considering it’s still not working right. I eat pretty well and keep a regular training regimen which helps my recovery and ensures I dont gain any unwanted fat.
But there’s a lot of people who aren’t too happy about their summer body and are in PANIC mode!
So what can you do in a hurry for some quick fat loss results with only a month before Christmas?
Nutrition
The first place to start is by following the 10 Fat Loss Food Rules.
1. Take fish oil and a multi vitamin every day.
2. Eat at least 5 serves of vegetables every day plus 2 fruits.
3. Eat other carbs only after exercise. By other carbs we are referring to energy dense carbs such as bread, rice, pasta, sugars, potatoes, etc. So reward yourself with a carb dense meal directly after a workout because that’s when your body can use them.
4. Eat every 2-4 hours. This equates to 4+ times a day. They don’t need to be big meals. Some can be snacks. Just make each meal comply with these habits.
5. Eat lean protein with each meal or snack. Good sources of protein are fish, eggs, meat and protein powder. Other protein sources such as low fat dairy, nuts and seeds and legumes all are good in moderation, but remember they also contain carbs and/or fat.
Protein helps your body build or maintain muscle, increase your metabolic rate and helps you feel full so you don’t over eat.
Women – Try to get 20-30 grams of protein (60-100g of cooked meat) at each main meal.
Men – Try to get 30-60 grams of protein (100-200g of cooked meat) at each main meal.
6. Only drink fluids that contain 0 calories including fruit juice. Instead drink around 2 litres of water throughout the day. Green tea is also good.
7. Plan ahead and prepare foods in advance.
8. Eat whole foods instead of supplements or pre-packaged foods wherever possible.
9. Eat as wide a variety of good foods as possible, and try some new stuff!
10. Plan to break the rules 10% of the time.
That means sticking to the rules 90% of the time.
You can read in more detail about the first 8 of the 10 Fat Loss Food Rules here.
Training
As far as your training goes, for fastest results you should be training every day except one day where you just relax and let your body recover.
You main priority is to do some Cardio Strength Training like we do at Perth Fitness Bootcamps and in Home Bootcamp Workouts.
You should do this 3 days per week with a day in between workouts so your muscles have enough time to recover and grow.
On the 3 days in between your Cardio Strength Training you should be doing 
Cardio Interval Training.
This will help you burn more fat by keeping your metabolism high without burning out your muscles so much.
Stuff like skipping, hill sprints, shuttle runs and boxing are great. You can see detailed examples of cardio interval training here.
You should also be out doing fast walks to burn any extra calories you can.
Why walking? It’s not too taxing on the muscles like running or cycling, and you dont need any equipment…just shoes.
Ideally walk at a fast pace for 30-60 minutes before breakfast each day with only one day off per week. This is something that many elite bodybuilders do to drop body fat, and they should know best.
If you are doing all of these things and still not losing weight, then there is likely an underlying health issue that needs to be addressed. You should check out www.precisionhealthtesting.com for more info on what could be happening and how to fix the problem.
Gavin Heward who runs things there is doing some testing on me to find out why the Chronic Fatigue is not passing yet and he is very knowledgable and given me some intersting insights.
So do it. It will work.
A few people who read my recent article on How to Lose the Last 3 Kilos showed amazing results in a very short period of time and you can do. You just have to commit to the cause and don’t waver.
