Well … There isn’t much to say about fat other then it looks UGLY – unless you’re a cute little baby. Otherwise, it’s a total waste of space, makes you look and feel like heck and worst of all, it just seems to get worse and worse as we age.
Yes, some or most of it is GENETICS … but over the next few articles, I’ll show you how you can work with and modify your genetics for life-long HEALTHY and PERMANENT fat loss!
Getting Started …
Anyway, I won’t make much of an introduction in this first article … I know you basically want to get the “short cut secrets” to losing fat, getting in shape and more importantly KEEPING the fat off, while staying healthy and happy and not deprived, fatigued or moody all the time.
I’ll first start off with some basic fat-loss rules with a short explanation as to HOW it works and WHY you should follow the rule. In future articles, I’ll give more details for a better understanding, alternatives and a series of very useful Questions & Answers.
By the time we’re done … you’ll know how for 20+ years, how I’ve been able to keep my private “celebrity” clients and thousands of “regular” people in great shape, year round WITHOUT starving themselves, doing hours of grueling workouts or spending a fortune.
Anyway … let’s begin with the Dr. Sam’s Fat Loss Rules:
Rule #1: Eat More OFTEN, To Burn More FAT!
Don’t go too long without eating something (preferably containing some protein). You should be eating every 3-4 waking hours. If you are having “hunger pains” through out the day, chances are you aren’t eating often enough.
The more often you eat, the faster your metabolism becomes because it has to WORK to digest your food. If it works 6x a day, versus only 2-3 times, you’ll burn more calories and even more importantly, DIGEST your food better and hence, the calories will be directed more towards energy, repair, muscles, etc. … rather than the fat cells.
Another reason is if we wait too long to eat, most of us are so hungry that we’ll pretty much eat anything in front of us that’s fast and convenient and that usually translates to junk food. But by eating more often, you feel somewhat satisfied through out the day, you won’t have cravings as much and when it’s time to eat, you can logically choose healthier foods rather then turning into a wild animal and devouring everything in sight.
Also, when you don’t eat for 5-6+ hours … your blood sugar drops and you become fatigued and can’t think straight or concentrate. Then, when you begin to eat, there is a massive surge of insulin and there is a “rebound effect” and you’ll have very HIGH insulin levels, which means your food gets converted to FAT much more readily.
If you’re usually only eating 2-3 meals a day, then start to add in a simple snack here and there and slowly train your body and mind to eat more often. A good snack would be something that contains both protein and carbohydrate – something like yogurt or cottage cheese or half a sandwich.
Or, just cut your lunch in HALF and have one half at noon and the other half around 3 pm. Just be careful that you don’t increase your TOTAL calories by having the snacks in ADDITION to all your regular sized meals.
Below you’ll find a sample meal plan for two days. I’ll have more specific ones in future articles. But just keep in mind that this is a sample and you would need to adjust portion sizes to fit your goals.
|DAY||7:00 am||10:00 am||1:00 pm||4:00 pm||7:00 pm||10:00 pm|
|1||4 egg-white omelet + 1 whole egg,
1/2 cup (dry measure) oatmeal,
prepared with water
|Nutritional Protein Shake
or Low-Fat Yogurt
|Chicken fajita wraps
(grilled chicken breast,
and a whole
|Low-Carb Protein Bar||Grilled salmon, green salad and baked potato||Cottage cheese
|2||Egg-white pancakes (4 egg whites, 1 whole egg, 1/2 cup oatmeal, 1/2 T pancake mix, mix in blender), serve with sugarless fruit spread||Low-Carb Protein Bar||Turkey burger on whole wheat bun with lettuce and tomato||Nutritional Protein Shake
|Grilled chicken, vegetables, brown rice||Green salad with cottage cheese|
|* I would add in some fish oil as well, about 3-6 grams daily.|
Remember – Eat Smaller, But More Often
Split your lunch and dinner into TWO parts and basically, have 4 mini-meals. I know for some it’s a hard habit, but you’ll feel and look so much better! Just start slowly …
Now, the whole point of eating smaller, frequent meals is to speed up your metabolism, without having to decrease calories or starving yourself. Lean Optimizer works the same way, but it’s just more convenient and easier to utilize.
Lean Optimizer is popular because it reduces your appetite, helps eliminate cravings and speeds up your metabolism, so you burn more fat (specifically around stubborn areas like waist and lower body). Try it and let me know how much fat you burn …