In part two of our series we’ll look at finishing up with 5 more ways to lose 10 pounds in 30 days. As I’ve mentioned before, the rules are simple but the discipline of sticking with it is what makes it tough.
Are you ready to make a change? Well, I know you’re ready. But are you willing to make the commitment to make change happen? You can do this! Implement one rule at a time. It’s a game-changer.
In Part 1 we left off with coming up with a plan for the foods we are going to eat during the week. Think about it like this…macros are like puzzle pieces. You’ve got to make these puzzle pieces fit in your daily eating habits.
So you use your plan to attack the daily macro goal and then prepare your foods accordingly.
For instance, if I need 200 grams of protein, 200 grams of carbs and 75 grams of fat and then I plan the right foods to eat along with the time I am going to eat them then all that is left is to prepare those foods accordingly.
How do you prepare? Cook in bulk by cooking for the week so you are ready when hunger strikes. What do you cook? Try sweet potatoes (good carbs), chicken (lean protein) and cut up some raw veggies to go with it. That’s one way to go at it. You can also sign up for the CrossFit Jacked newsletter and receive multiple healthy recipes each week.
7. Don’t Go Hungry
When I was dropping weight, for the most part, I always had food on hand to keep me nourished so I wouldn’t be hungry at the most inopportune times. However, there were times life got in the way and I’d be stuck in a long meeting or I forgot to keep enough food on-hand and the end-result was I’d be starving.
What happens when we get hungry? We turn into rabid wolves. We’ll freaking eat anything! I remember on more than one occasion being on my lunch break and not having ate anything for hours and turning into a savage.
I would still make good food choices but I would eat a ton of whatever was in front of me. The end result left me feeling bloated and guilty that I ate so much so I then forced myself to get another workout in that evening or would eat very minimal throughout the remainder of the day. This is no way to live.
Keep food and snacks on-hand so you don’t turn into a savage destroying any food that may get in your way!
8. Workout 3-5 Times Per Week
The easiest part of losing weight is the workout. If you’ve ever tried losing weight, you know what I mean.
It’s a lot easier to come into the gym for an hour a day and give it all you got versus fighting off food cravings throughout the day and battling hunger.
Regardless, you need to build muscle and burn calories and the best way to do both is busting your tail in the gym. Don’t know how to start? Why not try CrossFit Jacked?
At CF Jacked we take care of the programming so it’s one less thing for you to think about. You receive expert coaching, so you don’t screw it up and hurt yourself. And you receive accountability. We’re giving you the push you need.
Increase your metabolism, build muscle, destroy fat. It’s that simple. Get a jump start in the gym and make magic happen.
9. Get Enough Protein
If you’re looking to drop weight, consuming protein is your answer. The body has to work a lot harder to process it versus carbs. While the body is processing it, your metabolism is churning and you’re doing yourself a favor.
Protein foods you should be eating include chicken, fish and eggs. As a bonus, eat the whole egg, it’s okay. Besides, eggs get expensive. Let’s not be wasteful!
When you need an extra protein boost throughout the day, supplements are your answer. Use a protein powder with minimal ingredients and have yourself a scoop or two.
In the mornings, I like to replace the water in my oatmeal with a protein shake. Easy way to get in some good carbs and protein too!
10. Carb Up Your Workout Window
There’s a great window of opportunity to take advantage of carbs and it comes before and after your workout. By consuming up to 75% of your daily carbs within 2 hours before and 2 hours after your workout, your system is best utilizing nutrients and you’ll decrease your body’s chances of storing carbs as fat.
So, there you have it. By implementing just a few of these steps you’ll be in a better position to gain muscle and lose fat. Remember, the more muscle you maintain, the less fat you will carry. Muscle=Good. Fat=Bad.
Until next time…Stay Jacked, Stay Strong!