1. Stock up for success/ be prepared

If you have healthy food around the house, you’re a lot less likely to hit up the In-n-Out burger on the way home after a long day of work. Here are a couple examples of foods that won’t ruin your diet and are easy to prepare:

Pre-cooked grilled chicken breast

Bags of pre-washed greens

94% fat free microwave popcorn

Containers of pre-cooked brown rice

You get the idea. Set yourself up for success.

2. Pay attention to your portion sizes

Your stomach is really only about the size of a fist; that’s about how much food it takes to fill it. You should feel better when you’re done eating, not sluggish or stuffed.

Getting your portions under control could be the most important factor in your weight loss efforts. If you simply took everything you currently ate and cut it in half, you’d start losing weight fast.

3. Write down your goals and tell everyone about them

Write down your fitness goals. Tell your friends, co-workers, etc. about them. This is incredibly effective for any goal, fitness-related or not. Not only have you recorded what you’re trying to accomplish, everyone knows about what you’re doing, so you risk humiliation if you fail.

4. Think big picture

A lot of people seem to obsess about the ‘small’ stuff: if they ate white rice instead of brown, or if they slipped up and had desert one night after dinner. Honestly, these small things do add up and make a difference – but individually, they’re not going to kill your progress. This type of stuff happening every day is what ends up being a problem.

Look at where you’re at on a daily or weekly basis – if you’re in a calorie defecit, you should end up losing weight. This is where the importance of a food log comes in, too.

5. Have a cheat day once a week

Reward yourself for sticking to the plan all week long and eat what you want. This really helps keep you on track and gives you something to look forward to.

These simple tips really can make a difference in your diet efforts. The #1 thing is that you have to be committed – if you’re mentally ready to change, you’re well on your way.

Trying to lose weight and get in shape? Check out the new Hard Core Conditioning Camp in Land Park starting March 9th:

What is HIIT cardio? It’s a short, intense workout geared towards burning fat. Sessions generally last about 15-30 minutes, and a typical workout might alternate low intensity cardio – a fast walk or jog, for example – with high intensity cardio, like a sprint.

So here are a few examples of a HIIT cardio workout for you:

Tabata Intervals: 20 seconds of all-out effort, 10 seconds of rest, repeat eight times.

The Tabata protocol is actually based on one of the pioneer and most frequently cited studies done on HIIT cardio training. You can do this protocol with a variety of different exercises; try doing it alternating running with walking, with body weight squats, with sit ups – you get the idea.

This is a simple yet effective interval workout. After about a five minute warm-up, run or cycle or run up stairs for two minutes, then take about one minute of active recovery (that means take it easy – you’re catching your breath). Repeat four to six times, do a five minute cool-down, and you’re done for the day.

Here’s another simple one you can do at your local track. Remember to warm up properly, then simply run the straits of the track and walk or jog on the curves. You can run anywhere from six to twenty strait-aways. Cool down and call it a day.

If you’re trying to burn fat, please, please stop doing long and boring cardio. Give one of these HIIT cardio workouts a try today!

P.S. High intensity training is a cornerstone of our program design. To learn more about our one-on-one and group training programs, contact us today!