Do you want to feel like a WINNER?!
For any of you that have read my articles, you know that I am a personal trainer. I was once overweight, and in my early years, there was no internet. The only thing that we had to go off was either a random bodybuilding book or hearsay on what you need to do to lose weight. Several things come to mind that will take the complication out of losing weight and becoming a fit man. In this article, I will give you the top five tips on the basics of losing fat and becoming a fit man!
Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. Consult your physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.
What does becoming a Fit Man mean to you?
I know what it means to me; it’s simple. It means being happy with who I am. Now, there are a few “habits” that you can improve on daily so that you can be happy with what you see in the mirror.
1. Track Your Calories
Tracking your calories is probably the most important thing you can do to lose fat. I use Myfitnesspal.com to track my calories. It is a free app, and it is an easy setup.
Once you set up your free account, start inputting the food you eat on a daily basis. You do not need to track your calories for the rest of your life. But, you do need to take several days or weeks to understand what you are putting into your body, then you need to adjust accordingly. You can check out some of my workout plans at Fitmanfitness.
2. Increase Your Activity
Increasing your activity is such an important part of this entire equation. I love going to the gym. I could go the gym everyday and work out with weights; It is something that I love and will always do. However, going to the gym is not for everyone.
I understand some people do not have a gym near them, or the gym may be too expensive or too far away. I suggest buying your own weights. During the pandemic, my gym was closed for over a year in Southern California. So, I went to Target and bought some dumbbells and I bought some resistance bands online. I walked or ran every day and I did some sort of resistance training for each body part.
Try Something New, Like Krav Maga!
I began studying Krav Maga about 15 years ago. It is so much fun! It not only builds your confidence but it is an amazing workout. Every single time I train, my shirt is drenched with sweat afterward. You will constantly be practicing punches, kicks, blocks, elbow hits, and knee hits. Krav Maga is a type of practical self-defense. You will learn how to avoid being stabbed with a knife, and how to rip a gun out of someone’s hand and use it against them.
And, it doesn’t matter what age you are? During my years of training, I have gone toe-to-toe with older men, kids, and women. There was a teenage kid that I was training with. I asked why he was learning Krav Maga, and he told me that he kept getting pushed around and bullied. Understanding punches and kicks helps so much, just in case something goes down and you need to defend yourself, even if you are a teenager.
Check out this video I found, and you will see just how intense it can get! A lot of these moves are advanced, but you will get a good idea of the intensity.
Check to see if you have a Krav Maga location near you. Just do it, you will not regret it! And, you will WALK MUCH TALLER!
3. Cut Out Cheat Meals
Yep, just don’t do it. Some say, “It’s ok if you have one cheat day a week.” Nope, don’t even think about it. The chances of you completely screwing up your eating patterns grows if you have a cheat day. Why would you jeopardize all that hard work, just to put all those pointless calories back into your body?
My advice is to prep your meals ahead of time with the appropriate amount of carbs, proteins, and fats. If you go out to eat, make sure you eat clean food. And, if you have family members in your house that want to continue eating crap, then make sure you keep it out of your sight. Out of sight, out of mind, right? If you get hungry in between meals, then eat an apple or pear. Remember, this is a lifestyle change, so treat it accordingly. As a personal trainer, I cannot prescribe nutrition plans, so I would suggest seeking advice from a nutritionist.
4. Be Consistent
Don’t work out for 2 days, then take 3 days off, and think that you will be able to keep shedding fat. You need to be consistent with your workouts as well as your food intake. Take this seriously! If you want to shed fat, then you need to consistently exercise. You should be getting some form of cardio each day if you can. Walking, running, weights, swimming, etc. Do things that you like to do, and if you have never tried something, then figure out how to do it.
Keep a log of the days you are going to workout and the days you are going to take off. Keeping a workout plan will help you stay consistent.
To shed that weight, you need to burn calories while eating the correct amount of food. You can check out my fitness calculators to help you along your journey. Check them out at Fitmanfitness.com.
5. Get Enough Sleep and Avoid Drinking Alcohol
Getting enough sleep is important to stay in good health. So, If you don’t get enough sleep you increase your chances of type2 diabetes, obesity, high blood pressure, heart disease and stroke, and poor mental health.(cdc). Based on a CDC study, adults should be getting more than 7 hours of sleep per night.
Here are 6 Habits that the CDC says will help you improve your sleep:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
- Remove electronic devices such as TVs, computers, and phones from the bedroom.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Don’t use tobacco.
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
Avoiding alcohol is your best bet to losing weight. While the CDC says it is ok to drink 2 drinks or less in a day for men or 1 drink or less in a day for women, I say that it is added calories. 1 can of beer is 154 calories! Now, if you are should only be consuming 2500 based on your results from this Calorie Counter, then it will add up pretty quickly. Keep in mind, the calorie counter gives an approximate amount of calories. If you need an exact amount, then I suggest consulting a physician or nutritionist.
These 5 tips will help you become a Fit Man! Tracking your calories, increasing your activity, cutting out cheat meals, being consistent, and getting enough sleep are the best ways of shedding weight. As a personal trainer, I have helped people achieve their goals. And, my entire purpose behind writing these articles is to help you become a better you. Welcome to the Fit Man Family if this is the first article you have read. You can check out the rest of my articles at Fit Man Fitness.