3 Different Strategies To Lose Weight: Part 3
Welcome to WEEK 3 :-): If you have been following along Pick 1 system and stick with it for at least 12 Weeks. If you want to see what we have covered so far click here and review Part 1 and Part 2.
Below is the outline for this post, enjoy ;-).
- Habit based – We are on HABIT 2!
- 12 Week Fitness Model System: What the leanest in people in the world! 2 weeks in the books, half way through Phase 1.
- Just tell me what to eat: Follow the Meal Plan: Week 3 treats below.
SYSTEM 1 – HABIT BASED!
Habit 2 – Become the Master of Your Hunger, wait until you have been hungry for at least 20 – 40 minutes before you eat.
In short, I am asking you to feel hungry for at least 20 to 40 minutes before one of your 3 or 4 meals. Now before you bail out and say, “That sounds ridiculous. I can never do that!” here’s some tips to help you sustain this new habit.
- Real hunger, not a psychological craving, GRADUALLY builds up and may come and go before it is a steady sensation. No, smelling fast food and then becoming incredibly hungry does not count :-).
- Fake hunger (like a craving or a psychological need or sensation of hunger) generally only last 20 to 40 minutes. That’s why this habit focuses on that window of 20 to 40 minutes. You need to make sure it’s real hunger and not some craving or psychological need. By doing so, you will eat less and thus you will lose more.
- If you aren’t sure whether you’re feeling really hungry I want you to wait at least 20 to 40 minutes before you eat anything. Yes, I think that seems obvious but I still wanted to put it out there.
- This Habit should build on top of Habit 1. You should eat enough so that you are hungry for 20 – 40 minutes before your next meal.
Also, remember feeling hungry isn’t a state of the union emergency.
Just because you’re feeling hungry doesn’t mean you’re going to die or starve to death. Although your body might feel like it may die and keel over, trust me you’ll be just fine. Here’s the thing, when you’re hungry nine times out of ten that means you’re actually burning fat.
YES, that is correct, when you create a caloric deficit you become hungry and as a result your body will feed on fat assuming you’re training with weights but that’s another topic for a different time.
The research behind this habit has shown that those who learn to correctly identify the sensation of hunger against other stimulus naturally regulate how much food they intake, which is fancy talk for they can control how much food they eat. Thus they improves their insulin sensitivity and lose weight much simpler and easier.
ACTION STEPS:
Continue Habit 1 – Eat 3 or 4 Meals per day WITHOUT SNACKING!
DEVELOP/Practice Habit 2 – Wait 20 – 40 minutes after you feel hungry before you eat
Make an accountability chart, like the one below, so you can see your progress. If you stick to the habit for an entire day. Mark an X on that day. If you average 90% over the course of two weeks. Then move on to the next habit, which I will share in two weeks :-).
| Habit Week 1-2 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Eat 3-4 meals without snacking! | |||||||
| Wait 20 – 40 minutes |
| Habit Week 1-2 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Eat 3-4 meals without snacking! | |||||||
| Wait 20 – 40 minutes |
SYSTEM 2 – Leanest People in the WORLD!
12 Week Fitness Model Fat Loss System: What the leanest people in the world do.
This plan is simple, but it is not easy! I found this Jim Rohn Quote and I think it applies perfectly! “Do not let your training lead to knowledge, let your learning lead to action.”
If you are following this system from week 1. Keep doing what you are doing. You know how many calories you need to consume to lose weight and you are dividing those calories by consuming 20% of them as fat, 40% of them as carbs, and 40% of them as protein. We will maintain this strategy for another 4 weeks.
Personal Update: I am 1 week ahead of everyone and I am down 2.2% body fat, have lost 7.33 pounds of fat and only 1.68 lbs of lean weight. That means I have only lost 9 total pounds but… most of the weight loss was fat! This is huge in a big way! This means my metabolism is still going strong and I am looking good and still performing well in the gym and in life. If you are losing a lot of weight and you feel sluggish you are most likely burning through muscle. Which is a big time NO NO.
I use body fat calipers to access where I am at. I suggest you do the same. If all you do is diet and consume shakes at best you are losing 50% muscle and fat, which equals frail, flabby, and soft. PLEASE do not let that happen to you! Workout out with weights to tone up!
Last week I talked about the 8 Pillars (Philosophy) for this system. Today I am going to address:
The FOUR KEY ELEMENTS OF the 12 WEEK FITNESS MODEL FAT LOSS SYSTEM.
- Mental training
- Nutrition
- Weight Training
- Cardio/Metabolic Strength Training
It is safe to say that almost everyone is missing at least one of these elements.
Most people simply leave out the mental training component.
If you aren’t setting goals and reminding yourself of those goals on a DAILY basis you are going to quit…! It really is that simple. If you want to go over some goal setting questions and become mentally prepared visit Post 1, click here and answer them. DON’T GLOSS OVER THEM! This is probably the most important part to get the body of your dreams. You MUST continually remind yourself WHY you are doing this! Write your goal on a 4 by 4 card and carry it with you everywhere and read it often! Shoot, make it your screen saver!
Nutrition may not be the red headed step child like mental training is, but it is a close stinking second.
If your nutrition is on point you will lose weight. If you consume less calories than your body needs, you will lose weight. if you improve the kind of calories you are consuming you will become more aesthetically pleasing. If you improve (by this a mean decrease ) the quantity of your calories and the quality of your calories you will get the best of both worlds…Once again assuming you’re training with weights and practicing some sort of metabolic strength training.
If that is the case, then watch out world! You will get the body of your dreams.
That being said, if you want average results you need to stick to your plan 80% of the time. If you want good results you need to stick to your plan 90% of the time. And if you want to be in the elite, you need to stick to your plan 95% of the time.
To be at 80% you can have up to 3 cheat meals (500 – 700 calories max) a week.
To be at 90% you can have up to 2 cheat meals (500 – 700 calories max) a week.
To be at 95% you can have up to 1 cheat meals (500 – 700 calories max) a week.
Are cheat meals beneficial to your goal?….yes and no.
The more you cheat the slower your results will be and the more plateaus you’re going to hit. However, the chances of you sticking to your plan when you think you can’t do it and allowing yourself 1 – 3 cheat meals kind of helps you get through the rough days. My advice is only use them when they’re planned for and when you feel like you’re going to die. The closer you stick to 100% obviously the better results you’re going to get.
Weight training, most people who are into looking as lean as they possibly can love weight training.
So, if you want to look like the leanest, toned people in the world…YOU SHOULD PROBABLY DO WHAT THEY DO…
Anyway, if this is a problem area for you, start by exercising with weights two to three times a week for at least 30 minutes. If you need a plan just let me know I will gladly hook you up with a plan that you can do online via my Just You Fitness App.
In regards to cardio/metabolic strength training things get a little bit more complicated. So what I will say is you need to do interval training. Interval training is basically working at 90 to 95% of your aerobic capacity. Think Sprint’s, burpees, kettlebell swings, anything that you can give almost a hundred percent effort on for short periods of time. Anywhere from 20 seconds to 60 seconds. If you’re a beginner, what I would advise that you do, is Sprint for 20 seconds, and then take 40 seconds of rest, then repeat that sequence 10 times. Don’t get cocky, this is much harder than it sounds.
Action Steps: Click here to follow the Steps outlined below from Post 1.
STEP 1: Planning Your Destination: Answer these questions and be real.
STEP 2: Download MyFitnessPal and I will show you how to set it up properly.
STEP 3: Setting Up MyFitnessPal and Figuring Out How Much To Eat.
STEP 4: Understand The Meal Plan Guidelines for Phase 1
STEP 5: Use The Charts to Create Your Daily Meals.
STEP 6: General Eating Guidelines
SYSTEM 3: Weeks Worth of Weight Loss Meals
Just Tell Me What To Eat…Give me a Meal Plan.
This will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
To see the recipes click and download here.
Week 3 – Meal Plan
Day 15
Breakfast
Ingredients
Tex-Mex Egg Scramble
1 cup of mixed berries
Directions
Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side.
Lunch
Ingredients
Real Healthy Egg Salad
2 cups of Spinach
1 cup of raw pepper, sliced
Directions
Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side.
Dinner
Ingredients
Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see recipe)
Sautéed Sweet Potato Hash (see recipe)
Directions
Follow the recipe instructions
Day 16
Breakfast
Ingredients
Coconut Flour Pancakes
1 tbsp nut butter, raw
1 small grapefruit
Directions
Make the Coconut Flour Pancakes according to the recipe and top with raw nut butter. Have the grapefruit on the side.
Lunch
Real Healthy Egg Salad (see recipe)
3 stalks celery and 1 green pepper to scoop chopped egg
Directions
Prepare the Real Healthy Egg Salad according to the recipe. Use the raw vegetables to scoop the egg.
Dinner
Ingredients
4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper
1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms
¼ cup avocado – cut into chunks
10 large olives
¼ cup salsa
Directions
Cook chicken breast. Mix all ingredients together for fajitas on a plate.
Day 17
Breakfast
Ingredients
2 whole eggs
1 tbsp coconut oil
1 piece of bacon, cooked
1 grilled tomato
Directions
Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side.
Lunch
Ingredients
1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese
Directions
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top.
Dinner
Ingredients
Halibut With Dijon and Almonds (see recipe)
Stir Fried Rice (see recipe)
Directions
Make the recipes according to the instructions
Day 18
Breakfast
Ingredients
Eggs With Avocado and Salsa (see recipe)
1 cup of blueberries
Directions
Prepare the Eggs with Avocado and Salsa according to the recipe. Have with the blueberries on the side.
Lunch
Ingredients
4 ounces of light tuna (less Mercury) packed in water
2 large handfuls of spinach
1 tomato, cut into chunks
2 pieces of bacon, cooked and crumbled
1 tbsp of Apple Cider Vinegar
Directions
In a large bowl mix all ingredients in and top with Apple Cider Vinegar for dressing.
Dinner
4 ounces grass fed beef, cooked and cut into chunks
1 cup of broccoli florets
1 cup of cauliflower florets
1 tbsp of coconut oil
Directions
Lightly steam the broccoli and cauliflower. Drizzle the liquid coconut oil on top. Serve with the cooked beef.
Day 19
Breakfast
1 cup of plain Greek Yogurt
1 cup of mixed berries
2 tbsp of shredded coconut
1 tbsp of chopped raw almonds
Directions
Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top.
Lunch
Ingredients
Chicken Waldorf Salad (see recipe)
1 cup of blueberries
Directions
Have the blueberries on the side of the salad.
Dinner
Ingredients
Curried Fish & Vegetables (see recipe)
Cauliflower Mash (see recipe)
Directions
Prepare the recipes according to the instructions
Day 20
Breakfast
Ingredients
2 whole eggs
½ cup egg whites
1 ounce goat cheese
6 cherry tomatoes
1 handful spinach
1 tbsp coconut oil
Directions
Mix the whole eggs with the egg whites and beat together in a bowl. Pre-heat a skillet and add coconut oil. Pour egg mixture in. Let it set for 1 minute. Add the rest of the omelet ingredients onto the egg mixture. Fold the egg over the ingredients and cook for one more minute.
Lunch
3 Grilled shrimp and veggies on a stick (see recipe)
Avocado Salsa (see recipe)
Directions
Make the recipes according to the instructions
Dinner
Ingredients
Dijon Almond Crusted Salmon (see recipe)
Large green salad with vegetables of choice
½ cup of cooked sweet potato
½ tbsp of Extra Virgin Olive Oil
½ tbsp of Apple Cider Vinegar
Directions
Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing.
Day 21
Ingredients
Tex-Mex Egg Scramble
1 cup of mixed berries
Directions
Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side.
Lunch
Ingredients
1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese
Directions
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top.
Dinner
Ingredients
4 ounces of grass fed beef hamburger patty
Large spinach salad with tomatoes, cucumbers and onion
1 cup steamed broccoli
* use Dijon mustard as a condiment
Directions
Cook the hamburger. Enjoy with condiments and veggies on the side.
Have a GREAT WEEK!
Go be Awesome!
KELLEN LAKE – Which System are you using!
