–tell yourself you’ve dropped/are dropping the weight. Don’t use the word “lose” as you unconsciously look for what’s lost
–sleep from 10 p.m. to 6 a.m.
–expose yourself to light, food, and movement immediately upon awakening
–take naps if possible/necessary
–if no blood sugar issues, do 20-45mins of cardio on an empty stomach
–if no blood sugar issues, do a mini-fast once/week where the first food is at noon or later
–go at least 12hrs between dinner and breakfast the next day
–drink 1/2 your body wt in lbs in oz of water each day
–drink nothing but water
–get the fluoride (an endocrine disruptor) out of your water
–put a pinch of Celtic Sea Salt in your water
–ensure calorie consumption is sufficient to promote a healthy metabolism
–eat carbs/fat/protein at every meal/snack
–eat ALL organic
–avoid man-made carbohydrate
–eliminate ALL gluten, soy, alcohol
–minimize polyunsaturated fatty acids from all sources
–minimize dairy unless able to get it raw (preferably from goat/sheep)
–focus on carbs from below ground veggies, seasonal above ground veggies, ripe fruit, honey, and quality dairy
–include 1 medium sized raw carrot in the diet daily
–include 2 teaspoons (or more) of quality coconut oil daily
–make sure cruciferous veggies and other “health” foodsare cooked if consumed
–chew your food 20 times or until it’s liquid
–eat sitting down (no t.v.)
–eat with your non-dominant hand to slow you down
–eat till 80% full (satisfied but not stuffed)
–strength train at least 3x’s/week
–make sure you include some high intensity (when appropriate) which is different than high density
–read my book, Holistic Strength Training for Triathlon, for specifics on which exercises to perform and how/why
–change the program often so that the body cannot fully adapt to any specific movement, tempo, rep range, etc.
–interval training should be included 1-2x’s week
–tempo training would be the third most productive movement strategy for dropping weight
–just plain MOVE (i.e. no escalators/elevators/circling the parking lot for 1/2 an hour trying to find the closest spot)
–cap cardio sessions at 45mins MAX
–use a variety of cardio to minimize adaptation to a particular movement pattern
–ensure sufficient rest in your program to allow the body to super compensate
–don’t lie down when you can sit. And don’t sit when you can stand
–work IN if nutrition and lifestyle are not conducive to health
–train…don’t DRAIN!