Updated: Jun 28
PRIORITY #1: HIGH QUALITY PROTEIN
PRIORITY #2: VEGETABLES & FRUIT
PRIORITY #3: PROTECT YOUR GUT
PRIORITY #4: IMPROVE SLEEP
PRIORITY #5: STRENGTH + INTERVAL TRAINING
Most people have issues loosing fat because they lack proper education, discipline and sticktoittiveness. The objective of this article is to provide you with a blue print strategy. Power to you if you follow its guidance. Stay Patiently Disciplined.
HOW MUCH: If you want to gain muscle, lose fat, and get strong, you generally want to follow a high protein, moderate to high carbohydrate, low to moderate fat diet. Use the Legion Micronutrient Calculator to identify both your Caloric & Protein requirements. Adjust your Protein Intake to represent 40% of your Caloric Intake.
WHEN: Let's say you eat 3 times daily. Divide your daily protein intake over those 3 Meals.
WHY: Protein Satiates. Besides its satiating properties it also has a high thermal effect. When you eat, some calories are used for the purpose of digesting and metabolizing the food. Some reports suggest that Protein has a 20-30% Thermal Effect. This means that for every 100 calories ingested, only 70-80 calories remain usable.
NOTE: It is a good practice implementing a LOW Protein Consumption Day. Try it once a week.
2/ VEGETABLES & FRUIT
How Much: LOTS! High Protein Diets can cause oxidative stress and inflammation. Fruits & Vegetables are packed with nutrients, fibre and slow digesting carbohydrates. The total daily fibre intake for the average adult is between 20-30 grams. It's a safe bet: eat more Vegetables.
When: Every Meal.
Try Consuming 5 different vegetables every day: Raw or Lightly Baked.
3/ PROTECT YOUR GUT
Eat Probiotic Rich Foods Yogurt, Kimchi, Sauerkraut. Live Bacteria Foods help the body manage inflammation, improve digestion and care for the gut flora. Your gut and your brain, together, share physical-chemical-nerual connections.
When you eat something the Gut-Brain (Enteric Nervous System) does not like, it will bloat you & make you feel miserable. When this happens, make a mental note not to do it again.
Try Tinctured Water, first thing in the morning: 500ml Water, Juice from 1 Lemon or Lime, 1/2 tsp Himalayan Salt.
4/ IMPROVE SLEEP
Poor sleep leads too reductions in insulin sensitivity, elevated levels of cortisol poor glycemic control. Combined these symptoms lead to increased sensations of stress, fatigue, irritability and anxiety.
Improve your circadian rhythm! Eat at regular intervals. Avoid bright electronic lights 1 hour before bed. Enter Air Plane Mode before sleep. Disconnect Wifi. Avoid eating late at night.
1 TBS HONEY + 2 TBS APPLE CIDER VINEGAR + 300ML WATER try this tincture 1 hour before bed for better sleep.
5/ STRENGTH INTERVAL TRAINING
Any time the HPA (hypothalamic-pituitary-adrenal) Axis gets altered due to poor sleep, sedentary lifestyle and chronic stress (alcohol & caffeine consumption is stressful) belly fat tends to increase. Strength & Interval Training are the two best methods for balancing hormones that have been effected by poor habits.
Try our Easy Strength Program
PUT THE PLAN TOGETHER
CALCULATE YOUR PROTEIN INTAKE. DIVIDE IT OVER 3-4 MEALS. ONCE EVERY WEEK DRASTICALLY DECREASE INTAKE.
VEGETABLES & FRUIT WITH EVERY MEAL. AIM FOR 20-30 GRAMS OF FIBRE DAILY
DO NOT EAT OR DRINK ANYTHING THAT IRRITATES YOUR GUT. SUPPLEMENT WITH PRE/PROBIOTIC RICH FOODS.
IMPROVE YOUR SLEEP & MAINTAIN THESE CONSISTENT HABITS
TRAIN. TRAIN OFTEN. KEEP IT SHORT. KEEP IT INTENSE.
In addition to these 5 Fat Loss Tips, consider the benefits of 10 MINUTE WALKS