3 Weight Loss Tips

This edition of 3 tips Friday is clearly about weight loss. 3 weight loss tips that you can use right here, right now to get started towards you goal. 3 tips Friday allows you a 3 day jump on those who begin on Mondays. Take action, get started now.

Eliminate all starchy carbohydrates after 6 pm – Starchy carbohydrates such as bread, yams, rice, crackers, popcorn, pasta, potato’s etc are all converted to sugar quite quickly. When that sugar is flowing through your veins, your body will burn it for energy rather than fat.

After 6 PM, stick to lean proteins and vegetables only. Consider a meal of all vegetables with some chicken, bison or steak instead along with good fats. The fiber of the vegetables will provide bulk, make you feel fuller while eating less calories.

Exercise every day for at least 30 minutes - For proper recovery after weight training, one should allow for at least a full 48 hours before training again. This allows the catabolic phase to finish and then a full 24 hours or more for the anabolic phase to provide recovery and building of muscle. Read more about How To Build Muscle

During your off days, do some more cardio – walking, cycling, swimming, stair climbing or whatever you prefer.

Getting your body moving each and every day increases your metabolism which then burns fat. Consider getting into a routine of going to the gym at the same time every day. On Mon, Wed and Friday, do weight training, with cardio on Tue, Thursday and Saturday.

Remember the term GOYA – Get Off Your Ass.

Get Involved In A Weight Loss Challenge – Get into a challenge that involves a support group to keep you accountable. Any good challenge provides an outline that you have to follow and then check in with other members at least once a week to keep you accountable. Write down your goals, submit them, announce them and then get to work. Challenges usually run 3 months long and have monthly and weekly goals.

It just so happens that I’ve recently launched my Winter Weight Loss and Fitness Challenge right here on my forum. Lasting from Dec 1st until Feb 29th 2008. Sign up, sign in and get started. The complete list of regulations and guidelines can be found in the weight loss forum.

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This entry was posted on Friday, December 7th, 2007 and is filed under Weight Loss.

Tagged: 3 Tips Friday, Exercise, Weight Loss Tips

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5 Responses to “3 Weight Loss Tips”

1
Chris Davis
December 7th, 2007 11:39

Hey Rob,

Great blog - just found it today. Thanks for all the great information!

I had a question - you mentioned stay away from starchy carbs after 6pm. One of the starchy carbs you mentioned was bread. Do you include whole wheat bread in that category of starchy carbs also?

Thanks,

Chris Davis
2
Rob
December 7th, 2007 13:08

Hi Chris, welcome to the blog

yes, that includes whole wheat bread.

have a look at this Carb Absorption chart
3
Chris Davis
December 7th, 2007 13:58

Rob,

Thanks for your quick response. That chart looks like it comes from the glycemic index.

I understand that chart is only a measure of the absorption of glucose, but we need to be careful not to misinterpret it as low % = good for me and high % = bad for me, which i think some people do these days because of all of the hype surrounding low-GI diets. If we do misinterpret it that way we could be eating ice cream over bananas and carrots.

Thanks - it’s nice to meet you. And, by the way, congratulations on your weight loss - that is an amazing feat. I’m VERY impressed.

- Chris
4
Erik Ledin
December 7th, 2007 16:40

Good tips here.

Does your Tip#1 change if a person is doing their weight training after 6pm? For example, do you recommend they then consume some carbohydrates in the evening to kick start recovery from their workout?

I actually just wrote a Q&A on this particular topic in my most recent newsletter.

Good blog. Keep up the good work.
Erik
www.leanbodiesconsulting.com
5
Rob
December 7th, 2007 17:10

Erik, I’m still out on that whole “need carbs” after a workout issue. I’ve played both sides of the fence and I think it really comes down to the individual’s metabolism.

I had always super loaded with carbs after a workout, then began following Rob Faigan’s Hormonally Correct Eating program and found that I most certainly did not need to load with carbs afterwards.

I’ve done it both ways, fully experimenting with them and for now, I simply eat 1/2 to a full single apple after my workouts and that’s it. I workout every other day, and I usually end up training after 5 or 6 PM myself so that apple and the carbs from it are after 6.

They’re not starchy carbs though.

All vegetables are carbs. re-Load with carbs, not starchy carbs if you’re going to do it at all.

again, I’m still not sold on needing to re-load after a workout though and these tips are for weight loss, not weight gain nor maintenance

thanks for the comment

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