Hey everybody! Getting ready for some early morning cardio after camp. Yeah I said cardio. If you really know me youll know that I HATE cardio! I like that I do high intensity interval cardio cause it works and is only 20 min long at the most. But it is one of those tasks that has to be done. Kinda like washing dishes, throwing out the trash, cutting grass, and all the other chores you had to do when you were little. For me it was more like feed the goats, pick up pipes, help build fences, feed the horses and cows, and last but not least stop throwing rocks at the chickens.

So I wanted to give yall something real special today! Something really valuable. And what better to give than my fat loss in a nutshell guide! It is a set of rules to follow that will instantly start shedding fat faster than my cat sheds his hair! Poor guy, hes balding, I wonder if its all the stress from having a pink collar with a pink bell. No wonder hes angry.

This is a quick guide to follow that will get you on track fast, even if you dont have a plan.

1. Eat every 3-4 hours. Im sure youve heard it everywhere. But do you actually do it? I mean seriously stick to it. If your doing it right, you should be hungry by the time 2 hours hits, Well I know I am at least. Im not giving you a magic number or a made up one, heres why its 3-4 hours. Your body digests food and uses is it as fuel in about 3 hours, after that it needs to get refueled kinda like a car. So by feeding it you boost your metabolism and keep your body fueled. Let me give you a scenario. If your stranded on an Island, and I feed you at 8am, then dont feed you till 9am, then the next day when I feed you at 8am what are you gonna do with some of the food? Your gonna save some right, cause you dont know when your next meal is gonna be. Well your body is the same way, if you dont feed it regularly then it doesnt know when its next meal is coming so it starts storing fat for energy. Can you blame it?
2. Eat protein! Youve gotta eat protein every 3-4 hours. Reason is your body needs protein to build and maintain muscle and to keep a positive nitrogen balance. If you dont feed it protein then your body pulls nitrogen out of your own muscles by breaking them down. Basically all that hard work you did in the gym gets taken away! Your body doesnt care about muscle, it sees it as a liability so thats the first thing that goes. The bastard!
3. The 90/10 rule. Basically if you eat clean 90% of the time then you can afford to mess up 10% of the time. So if you eat 6 meals a day 7 days a week. Then 10% equals to about 4 meals. But only 4 meals, dont let it start turning to 5 and 6. One important thing, let me tell you what counts as cheating, and unplanned meal or skipping a meal. So really I mean 90%!
4. Set a goal with a DEADLINE! I made this mistake for years. Id have tons of goals but never deadlines so my goals were never reached. Id always say one day, one day. Then one day turned into, man I shoulda done this or that. Setting a deadline tricks your mind into making it 100x more important and 100x more likely to reach it.
5. Track your progress. I mean if you dont know what your starting point is how are you gonna know if you got to your ending point. Personally I like using pictures as progress. Those damn cameras dont lie, they tell it like it is. Another way is measurements and clothes sizes. Dont rely on the scale too much.
6. Surround yourself with support! Surround yourself with like minded people or people who accomplished what you want to. This is one of the main reason why my campers have great success
7. Make it fun! Fitness and nutrition should be fun! Isnt it exciting to see your body change and look better naked! Dont turn it into a chore.
8. And last is DO IT! Just get out there and go! Be active, start a program or a bootcamp . Nothing is ever perfect, so if your waiting to exercise because you want it to be perfect then nothings gonna happen!

That is the simplest way I can put it and it is one of the most effective! Not just cause I wrote it, but Ive used it countless times with myself and clients for awesome results!

P.S. The coolest thing happened to me the other day. I was walking to my car and this huge like 6 foot guy comes walking straight towards me and fast. So im thinking great this guys gonna come and stomp on me or something. So right once he gets close he starts picking up his hand, and when finally gets to me it looks like the guy was about slap me on the top of my head! It wasnt till He stopped it at the top that I realized oh this guys just giving me a high five! Then he yelled thanks man! My wifes in your bootcamp and she looks awesome! So I jumped up and gave him a high five and he walked away! It was the coolest and funniest thing.

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