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5 Simple Fat Loss Strategies So You Can Have a Body Like a Rock Star
Hey, have you ever wondered when you watch some of the hip hop videos or maybe some of the rock star videos, how come all the people in them look so fit? Or perhaps even some of the Hollywood stars? Here are five easy strategies to model after to help you achieve that celebrity body.
Now they are really no different from you and the things they do every day may be a little different with their time planning. They work just like you, but in a different job, with long hours and sometimes impossible schedules. But they can incorporate it. And part of why they are able to include the exercises is because they have a strong enough “Why” or reason.
The “why” for many celebrities is that they get paid a lot of money and the level of desire they have to achieve their physical appearance and how they feel about that appearance is the same as it is for you.
The first area and one of the most important things you really want to focus on in achieving your rock star body is your food and food choices. You want to make sure that the foods you eat are in line with the goal you have chosen. If you’re carrying a little extra weight, it’s obvious that you’ll need to shed some of it. How do you know how much fat you need to lose? Get your body fat checked by a professional at one of the big gyms or hire a personal trainer. After doing this, you can figure out how many calories you should be consuming per day.
Next, you determine how many calories of protein, carbohydrates and fat you need to consume. And then we can use a basic ratio of about 100 grams (400 calories) of fibrous carbohydrates, 1 gram of protein per pound of lean mass, and 5 to 0.65 grams of essential fat per pound of body weight consumed per day to stimulate rapid weight loss. This is the typical starting point of what we call the ketogenic diet. For best results, get advice from a coach or mentor in this area.
The second area is a suitable training plan for your strength training. It doesn’t have to be very elaborate. It can be home training, it can be calisthenics, using free weights, bands, medicine balls, or a combination of all these things. A lot of times people think you have to go to a big gym…that’s not necessarily the case. You can actually do it outside in one of the local parks or in the comfort of your own home. Assuming you have a few basic pieces.
Things that are recommended when chasing a rock star body might include a set of medicine balls that are light, maybe in the 5-15 pound range, a small set of dumbbells anywhere from 5 to 25 pounds, a mat of some kind that gives you enough padding on the wood floor or linoleum is fine. Maybe a very good Swiss ball, something you might find in a physical therapy office.
The third area you want to look at is your cardio. A lot of times people really think they have to go out and run like a marathon runner. Usually what you do when you start out is a walking program and then you progress to a more advanced style of cardio as you lose weight and get fitter at the same time.
Walking programs will help build some muscles in the legs and lower body. This is where people usually experience something called “shin splints” if they haven’t walked for longer periods of time and longer distances before. Start with a simple walking program and then progress to something that might include light jogging interspersed with walking. This can take two to four weeks. After you build up a good level of stamina, you can fast track it.
After your base is developed, you can do something called high intensity interval training. This would be a series of 30, 60 or 90 second sprints followed by walking or jogging at a recovery pace until your heart rate is back up to around 120 beats per minute. This seems to be the most efficient and fastest way for most people.
Can you use the machines at the gym or at home? Machine cardio programs are sometimes a better option if you have an injury because your body will be under less stress. And it doesn’t really matter which piece. My only advice is if you are going to use the machines at the gym, rotate the different types. Maybe a treadmill one day, a rower the next, a sit-up bike position, maybe even an hour of spinning or running on a treadmill. So try to break it up so you don’t do the same type over and over and give your body different movement patterns to adapt to while avoiding repetitive strain.
The fourth area is muscle tissue flexibility in your rock star physique program. With all the extra strength training and cardio you’re doing, many of your muscles will tighten up. You may also have a pre-existing condition of stiffness due to your occupation or the sport you enjoy playing. The repetitive activity of this sport or your occupation can be the cause of tight muscles. For example, a cashier on a checkout line using a price register scanning system moves cases of water, large Tide bottles, and other heavy objects that strain one side of the body. What about the repetitive motions used by a golfer, tennis player, or baseball player? You want to think of some movements one could do and then stretch those movements through the best range of motion. Kind of like a playground “balance”….balance each side of the joint so that strength and flexibility reinforce each other.
After you finish your strength training or cardio, finish with a static stretch. This involves sitting and holding a stretch position for the muscle group while using deep diaphragmatic breaths or deep abdominal breathing for three to four strokes or three to four cycles of inhalation and exhalation.
This allows the body to relax enough and reduce muscle tension, giving you a nice stretch. Do you need to do it every day? No you do not have to. Need to go to a hot sweaty room or one of the classes? No, only if it’s convenient for you and you’re happy to make time for it. The floor at home or a grassy area in the park will also work well. Stretch the muscle groups you train frequently and other tight areas of the body at least three times a week.
The fifth area that will help you achieve your rock star body is your mental focus. Are they all in the order you think is best? Maybe not. You may have an area that you think is more important based on your personal physical goals, but that last area, your mental attitude, your philosophy of mind over matter, is very important.
The lifestyle that some of us have can be overwhelming at times. And it’s very easy to let our lives overwhelm us from time to time and cause us to temporarily derail from our goals.
A strategy you can use to prevent this is a series of 3×5 index focus cards that act as reminder tools. You write down five or six major areas of your life goals that you really need to focus on changing. Your health, career, education, spirituality, relationships and possibly financial issues. Some of the things we would really like to do, like trips or things we want to buy ourselves. And then on these cards write down all the steps on the back of the card to help you identify more specifically, the amount of time measured and the steps you need to take to see that you reach that goal. For example, in the fitness realm, “I want to lose 15 pounds in the next 90 days and I want to go from 20% to 15% body fat by February 15th.” And then determine the “why?” behind that, it’s very, very powerful for you, so you really give yourself a reason to achieve that goal.
With a daily reference to your focus, the cards allow you to keep your goals fresh in your mind. Look at the cards in the morning, or look at them during the day and definitely before going to bed. And then ask yourself, “Did I do anything today that moved me closer to that goal?” If not, why not? And if not, immediately get up and do something that will help you reach that goal. It is very important that you achieve success all the time, in baby steps or leaps, so that you have a sense of accomplishment.
These five steps, taken in the order that matches your fitness goals, will produce fantastic results. Stay strong, stay prepared and thank you for taking your health seriously.
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