And I selected these 10 tips very carefully, to make it as fool-proof for as possible… because let’s face it, there are some real dorks out there that love to play the weight-loss yo-yo. I bet if that was a product, I’d sell like hot cakes! But the point is, losing “weight” isn’t that hard, in fact its VERY easy. Easier than you think… What’s hard is keeping your body at a weight you want for the long run. That’s way more challenging… But luckily for you, I’ve made the process as painless as possible.

The key to all this weight loss comes from boosting our metabolism. This key aspect is why some people can “naturally” stay skinny, and we are about to mimic this process. So, let’s begin…

Tip 1: Reduce calories without ever having to think about them – do a 24 hour fast. Pick 1 two 2 days out of every week where you eat absolutely nothing, the only items which are allowed for consumption is tea (black or green), coffee (black) and water. You may use Splenda to sweeten your coffee or tea. The basic concept behind this is simple, a caloric deficit ALWAYS helps you lose weight. Fasting 1day/week = a general deficit of somewhere around 1800-2500 calories.

Tip 2: Do a kitchen-raid. Run through it like a tornado… But a tornado that sucks up and destroys all the junk food in it’s path. YOU HAVE to do this if you are going to make your weight loss efforts last. Get rid of candies, high sugar granola bars, cookies, high-sodium crackers, ice cream etc. Leave no bad choice available and you wont cheat.

If you WANT to have goodies at some point, give yourself a “spoil day”… A spoil day is one day of the week were you can go OUT and in SMALL proportions enjoy some of the finer things that aren’t so great for your health. But if you are really serious about losing these 10lbs, forget cheating all together. It’s ok, you’ll live, I promise.

Tip 3: Cut your sugar cravings by at least 65-70%. After performing step 2, you should have already cut out about 60% of your sugar intake, but now you need to go that extra mile and REDUCE  your sugar intake where you can. But notice how I DIDN’T say cut out 100% of sugar.

That’s bad, our bodies LOVE sugar, glucose is our PRIMARY source of fuel, but simple sugars is a cheap way of going about it. After following all the 10 tips I have listed here, your sugar cravings should go away within 2 weeks, but if you need something to get you by, here are some alternatives: Chewable 1g of Vitamin C, Frozen dark grapes (they taste like skittles!), Green Tea + Stevia ( A healthy sugar-alternative) or Baby Carrots.

Tip 4: No one really needs more than 100g of carbohydrates in a day. Really, you don’t. And you only need two sources of carbs: ones that are starch based and ones that are high fibre. So sweet potatoes and oatmeal. Personally, I’d take the starch based carbs post workout and oatmeals right before bed time to keep my ass “regular”, if you catch my drift.

Tip 5: Eat foods that are thermogenic as often as possible. Optimally, it should be ALL the time, but that’s a little unrealistic… Or is it? So you might be wondering, what are “thermogenic foods”? Well my future skinny friend, they are foods that cause your body to increase it’s metabolism and burn fat! So imagine eating these types of foods every meal? You’re practically GUARANTEED to shed the pounds.

Here are some examples of thermogenic foods: green tea, cayenne pepper, mustard, ginger, all types of protein (chicken, fish, egg whites, turkey, cottage cheese, soy, beef, yogurt etc). If you can’t eat these types of “foods” during your meal, I’m going to show you a very simple way to make ANY meal thermogenic… ORGANIC HOT SAUCE!

That’s right, most types of hot peppers will cause an increase in metabolism, so start training your taste-buds to handle some fire and you will be on your way to a more shredded body.

Tip 6: SuperSets ONLY. A recent study was released stating that super sets burn more calories and elevate your metabolism to a higher degree in less time that traditional resistance training. Now this should be a huge eye-opener. Normal resistance training already trumps silly cardio, but throw in super sets and you’ve got a winning routine. One word of advice, don’t pick some random ass exercises; you want to alternate between protagonist/antagonist. So bench press followed by rows etc.

Tip 7: This will sound counter-productive, but you need to eat HEALTHY fats. There is a more technical name for “healthy” fat… Its called monounsaturated fats, these include: avocados, olive oil, canola oil, omega 3 fats in walnuts, almonds, fish and fish oil).

I believe it was the British Journal of Clinical Nutrition which concluded that JUST switching to monounsaturated fats in your eating habits will result in a significant amount of fat loss. And really, how hard is it to substitute these things into your lifestyle? My guess is that its not.

Tip 8: Plan & Track! That’s right, write down EVERYTHING you put in your mouth and then at the end of the day, read it over and see if you broke any of the rules mentioned in this article. When you see what  you’re doing wrong, its easier to fix. You might have a super sharp memory, but from my experiences, I’ve dealt with quite a few loonballs. They forget half the things they put into their mouths, so the best bet is to be on the safe side and write everything down.

Tip 9: Eat most of your calories at night. They did a study a while back and found that women who consumed most of their calories in the AM lost more weight than those that consumed them in the PM. However, when they looked at the body composition, they found that those who consumed most of their calories during the PM lost more body fat - and that’s exactly what we want. Bottom line is that meal frequency doesn’t really matter so as long as you eat your heavier meals during the evening.

Tip 10: And finally, do high-intensity resistance workouts as soon as you wake up. Before brushing your teeth, or having any food. Just drink one glass of COLD water and start doing a workout routine with targeted exercises guaranteed to target fat loss. This tip is the rocket-fuel that you should add to your weight loss fire. It is single-handedly responsible for giving me 7% body fat, after which I used nutrition strategies to drop to 6%. There have been studies on morning/fasted training that say it doesn’t work, but this was on cardio, not resistance training. Morning training has worked for me and plenty of others so I see no reason to disregard it.

If you want to know which workouts to do, or want an effective super set workout without having to create your own, you can download my HeadStart Fitness Report below (look for the grey box and just enter your name and email).

And one last tip… Have fun. Stop being boring, these are simple rules that you should follow… but that doesn’t mean you can’t bust out some creativity.

-FitJerk

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© 2009 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

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