FAT LOSS 101

When setting a FITNESS goal, it comes down to 20% your training, and 80% your mindset and nutrition.

The good news is that fitness is a KEYSTONE HABIT that motivates you to improve your mindset AND nutrition.

But for now, let’s just talk nutrition.

Unfortunately there's a lot of myths about which diet is the best for you…

Remember, the BEST nutrition plan you can do is the one you actually COMMIT to.

Every diet comes down to three basic things:

1. HOW much to eat. 

2. WHAT foods to eat. 

3. WHEN to eat.

Let's start with HOW much to eat.

You need to understand your Basal Metabolic Rate, which is the bare minimum calories your body needs to function on a daily basis.

Once you know that, you need to add in your activity level:

• How many calories are you burning while working out? 

• How many steps are getting daily?  

• Are you trying to burn fat or gain muscle?

To gain muscle, you need to be in a caloric surplus.

To burn fat, you need to be in a caloric deficit.

It’s that simple. 

Here's the caveat…if you go too far in a deficit you're going to trigger what's called starvation mode (or metabolic adaption).

This is the body's natural response to long-term calorie restriction. It involves a reduction in the number of calories your body burns, which can slow weight loss.

So your body says, I can live longer on this fat than I can live on proteins or carbs.

WHAT foods to eat.

You need to know the correct % of proteins, fats, and carbs your body actually needs. Again based on your body type and activity levels.

Personally, I respond best to a high protein/high fat nutrition plan.

Some people are respond better to a high carb diet.

Point being, you need to gain an understanding of how foods make you feel. 

Once you're aware of how foods make you feel, you're then going to be able to pick the right foods.

If you really want to be scientific, go get a food allergy and food intolerance test done to tell you exactly what foods your body needs.

WHEN to eat.

A lot of people try intermittent fasting or other fasts.

I intermittent fast almost every day, and go through periods where I eat breakfast daily too.

BUT if you don't understand HOW much to eat, you won’t hit your fat loss goal…

You MUST understand (in this order):

#1 HOW much eat.

#2 WHAT foods to eat.

#3 WHEN to eat.

If you need help with this, download my Game Ready Playbook, which is my Nutrition Manual of how the basics of how to conquer your nutrition challenges.

I know nutrition can be super confusing with all the crap information out there, but if you focus on those three rules, you will GET RESULTS!!!

If you need help with this, PLEASE reach out to me here.

I would be honored to be a resource to you!

Share this with someone who needs to conquer their nutrition goals.

Have an amazing, awesome, blessed day!

Your Friend,

Nate

My Holiday ENERGY Cheat Sheet

Energy is the highest currency we have, and optimizing your energy is the first step to getting your game-ready body back.

The challenge is that it’s very hard to have unstoppable energy if you’re carrying around extra body fat.

Did you know that the average person will gain at least one pound of body fat over the holidays?

This may not seem like much, but most people NEVER lose that fat throughout the year. 

Multiply that over 20, 30 or 40 years, and you see why 70% of Americans are considered obese today.

Just think about taking a backpack and putting a 25 pound plate into it and having to carry that all day…

Then imagine how amazing it will feel taking that backpack off PERMANENTLY!!!

If one of your goals is to optimize your energy (and break the fat gain pattern), then I have five tips for you this holiday season.

First, you must have clearly defined goals. 

This may seem like it has nothing to do with losing body fat, but it is actually the piece that most people are missing. 

If you aim at nothing you will hit it every time.

People go through life not knowing what they want, so they get exactly that!

Remember what we focus on expands, so decide what you truly want, and be very specific in what that goal is.

Second holiday tip is to lift something four to six times a week.

And when I say lift something, I specifically mean strength training. 

It’s great to go for a run and build your cardiovascular strength, but you won’t change your body without strength training.

Please don’t think I’m bashing someone who loves to run, or do cardio; I’m simply saying the most effective way to change your body is with a form of strength training.

If you train like an athlete, you're going to look like an athlete.

Look at Olympic sprinters. 

I’ve never seen a chubby sprinter, but I have seen quite a few overweight distance runners.

Point being, if you want a certain aesthetic look, follow the people that have the look you want and do what they do.

Success leaves clues in every aspect of life!

My third holiday tip is to eat the proper amount of food for your body. 

Most people that say they're “eating clean” have no idea how much they are eating. 

Fat doesn’t make you fat. 

Excess calories do.

If your calories are out of whack, it’s going to be hard to achieve your fat loss goals, and to optimize your energy. 

Focus on amount of food you need to eat, then what kind of foods to eat, then the timing of meals (like intermittent fasting).

Make sure you follow this order.

My fourth holiday tip is to get at least 10,000 steps a day. 

If you sit in a chair at a desk for eight hours a day, you are probably only getting about 2,000-3,000 steps. 

Sitting for that long has the same negative effects that smoking cigarettes has on your cardiovascular health.

So get up and take your calls as you walk, go for a walk with your friends and/or significant other, and BE intentional about tracking your steps.

My fifth tip is to get at least 7.5 hours of sleep per night.

Every hour less that 8 hours of sleep increases your chances of getting sick by 10%.

Disease comes from a weakened immune system, so being proactive in your sleep is your first level of defense.

Obviously, there are many more ways to optimize your energy this holiday season, but your life won’t change without taking action.

If you’re challenged by where to start, I have a final tip for you…

JUST PICK ONE!
Information without implementation will never lead to transformation.

So start small and a couple months from now you will be amazed at how far you’ve come!

I hope these holiday energy tips help you create an action plan to optimize your energy and you decide to IMPLEMENT one of these.

If you need help on this journey please don’t hesitate to reach out and also download my FREE Game-Ready Nutrition Playbook here.

Let’s sprint into the new decade with purpose and intention!

Your Friend,

Nate