1) Don't eat within 3-4 hours of going to bed
I have developed this rule simply by observing myself in the mirror first thing every morning. When I eat within an hour or so of bed I am always fatter the next morning. When I do not eat within several hours of bed I am lean and mean.
I started doing this in China. I would be at home at night, wanting to eat something but since a) I went to the grocery store daily to buy my fresh food for the day b) there is no Chinese junk food I want to eat and c) all the stores close at 8:30 pm and I didn't have any food so I just wouldn't eat at night. This is how I developed a rock hard 6-pack.
Go to bed on an empty stomach, that way your body is burning fat instead of the food in your belly.
2) Just say no to low calorie foods
Low calorie “diet” foods are for fatties. If you eat 5 portions of the low calorie bullshit it's even worse than eating “bad” foods like steak and eggs and butter. High calorie foods are FILLING so you aren't going back to the kitchen again and again looking for more low calorie baloney.
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4) Intermittent Fasting
Intermittent fasting is the process of fasting for part of the day and eating (feasting) for part of the day. For intermittent fasting you have several approaches:
- fast for 24 hours once or twice per week
- eat all your food in an 8 hour window and fast for a 16 hour window (Leangains)
- eat all your food in a 4 hour window and fast for a 20 hour window (The Warrior Diet)
- eat one big meal a day, like a Lion
- eat two meals per day
I have tried all of the above methods and they all work.
After all, what is the #1 rule when trying to lose weight?
DON'T EAT SO DAMN MUCH!
Bodybuilders of yesteryear were steak and eggs men and they had the physiques to show for it.
Jogging is a bunch of bullshit. Walking is fantastic. Last year I spent two weeks in Thailand. I did not lift weights or do bodyweight exercises. I hit the gym exactly once in that timeframe. I ate two meals per day every day and I walked an insane amount. I could see in the mirror every day that I was getting leaner and more muscular (no drugs). When I got back the first thing they said was “Whoa! You're stronger!“.
What I like to do is wake up early as can be, take the dog out for a walk and catch the sunrise. It's a great way to start the day.
7) Lift weights
To get in tip top shape you must lift weights. When you're trying to lose weight you want to take SHORT rest breaks and you want to get that heart pumping like a maniac. Your weight lifting routine should be a race to finish faster than you did the day before. Taking short rest breaks (30 seconds) and lifting in a slow, controlled manner will get your heart pumping and your lungs burning far better than any treadmill or elliptical baloney.
Remember, look around the gym and find the fittest people and see what they are doing. They aren't playing on a stationary cardio machine. If you can find some old routines by the great Vince Gironda you can follow those. The Hollywood Physique also has something similar.
If you follow 30 days of discipline and don't come out lean like a Spartan that means you didn't follow it.
9) Skip breakfast
“The most important meal of the day!” says the executive of the cereal company. It's just not necessary to eat all the damn time. Two meals per day (lunch and dinner) full of high calorie foods is absolutely perfect for toning and trimming.
You've probably heard the morons say “Well if you're trying to lose weight you should eat more“. Makes a lot of sense if you live in la-la land. Here on Earth to lose weight you've got to eat less.
10) Exercise daily
Get in a daily walk, get your daily lifting done, hell, even go for a jog. But do something each and every day to get your heart going. Rest days are a bunch of bullshit and an excuse to be lazy. That's what sleep is for, rest. Your days should be spent killing and dealing.
11) Sign up for an event that you will have to train for
Something like a mud run / death race. Something that will force you to get into good shape to be able to complete. I recently ran a 12 mile Tough Mudder and let me tell you, you need to be in good shape to do something like that. Signing up for the challenge will get you in gear to losing those extra lbs. I didn't see too many fatties at the finish line.
12) If you eat a “cheat meal” skip a meal the next day
Whenever you eat some fattening foods or go on a binge you should counteract by skipping a meal the next day. I had a buddy who went on a rampage to get a 6 pack but he didn't want to stop drinking. For every time he would drink, he would skip a meal the next day. It worked like a charm, he had a 6 pack going in seemingly no time. If you eat some fatso foods be sure to counteract and skip your next meal.
13) Don't buy junk food
If there is ice cream around me, I will eat it. If it isn't here I will not eat it. Concentrate on buying fresh food that you have to prepare yourself. If you have a cupboard full of snacks you will eat them. So just don't buy them, don't have them in the house.
If you wake up in the night and wander into the kitchen and see a bunch of cupcakes you will go to town and eat them. If you wake up in the middle of the night and wander into the kitchen but have no food to eat you will drink a glass of water and go back to bed without eating. Remember, snacking makes you fatter than anything else.
14) Have a nice day
Frequent eating and snacking is usually a sign of boredom, depression or unhappiness. So don't worry, be happy!