The First Step has nothing to do with food or workout programs.
The most successful bodybuilders, fitness models and athletes will tell you that the foundation of all your results comes from training your mind first.
The first step of fat burning has always been MINDSET.
By this we mean “the science” of setting goals and the psychology of achieving them.
It all concerns reprogramming your mind for success, so that instead of fighting against cravings or forcing your self to the gym, your new healthy behaviours run on “auto-pilot”. All the healthy eating and consistent training that once seemed so hard is as effortless as tying your shoes or brushing your teeth.
This also encompasses the power of visualisation and re-making your self-image. You’ll never out-perform your self image. If you want to change your body on the outside, you must first change the image you hold of yourself on the inside.
Olympians, weightlifters, golfers, and other elite athletes have used ‘mind training’ since the 70’s, when the Soviets first revealed how they used the techniques to dominate in so many sports (OK, yes many were also later proven to be utilising illegal performance enhancing drugs too – but the ‘mind training‘ techniques worked and are of course totally legal).
Bodybuilders in particular are masters at ‘mind training‘ and if you could step inside their thought process you would learn more about body transformation than you ever would by looking at their nutrition journal or training plan.
Countless individuals have said that until they mastered their minds, they could never stay focused, stay motivated or stick with their physical training program. After they mastered it – they were unstoppable!
”Those who gloss over the importance of mindset and fail to get results, eventually realise that the biggest secret to physical change is mental change.naked expatStripped back to basics.
The Second Step to Burning Fat is the correct nutrition.
You might have heard the expression, “You can’t out-train a lousy diet” – and that is 100% true.
Without the right eating plan that accounts for your individual needs and goals, everything else falls apart.
Here’s a crucial tip about how bodybuilders and fitness models eat to get lean
It is one of the most important tips that can be shared with you, because it’s the total opposite of what every “diet” tells you:
Cutting calories is NOT the best way to burn fat.
This is why, if you watch bodybuilders, one thing you’ll notice about them is that they always seem to be eating!
“Dieters” eat as little as they can in an attempt to get thin.
“Burners” eat early and often, because they know it’s the key to restoring and boosting their metabolism into a fat-burning machine.
They simply follow the simple formula to determine how many calories their bodies need daily to maintain their current weight (the amount they’d eat if they didn’t want to drop or gain a pound) and then cut that number by a modest 20%.
This way, you never unintentionally over-eat and store food away as unwanted fat and you also never trigger your body’s “starvation response” by eating too little, so you never feel hungry.
In fact, if you follow these steps strictly you will likely eat more than you have on any fad ‘Diet’ previously, yet get leaner than you have ever been before (and some who under-ate before have found themselves eating up to 50% more without storing an ounce of it as fat).
After depriving themselves on diet after diet, they’re eating without guilt and feeling full, without the hunger pangs, cravings and “brain fog” they’re used to.
Now, you might be wondering… if bodybuilders use food to fuel their metabolic fire, where does the final FAT BURN come from?
This is where the final two steps of Fat Burning combine to melt fat off your waistline.
- Strength Training
You see, “diets” do get one thing right: You do need a “calorie deficit” in order to burn fat. In other words, you still need to use up more calories than you eat.
The difference is, with these proven 4 Fat Burning Steps, the “deficit” comes from exercise rather than food alone.
Unlike the “diet” strategy that tries to starve the fat, the bodybuilder strategy is to BURN the fat with increased activity.
Think of the third step – the right cardio – as a Fat burning ACCELERATOR.
However, unlike the majority of workouts – the 4 Step Fat Burning regime doesn’t lock you into one type of cardio exercise.
You don’t have sweat on a treadmill every day, you don’t have to jog, you don’t have to sit on a hard bicycle seat for an hour, you don’t have to do boot camps etc. (unless you like them).
In these 4 Fat Burning Steps it is not about what type of cardio you choose, it’s about how you do the cardio of your choice.
A simple formula
Duration x Frequency x Intensity
This, combined with weekly micro-adjustments that lets you dial your fat-burning UP or dial it DOWN (if you want to stop losing weight), with whatever type of cardio that makes you happy.
Can you lose fat, without cardio, with the right nutrition alone?
Yes, but that’s the long, slow, hard way, and there’s no telling how much muscle you will lose along with the fat if all you do is diet and you’re not using the fourth and final step.
The right strength training also burns calories and increases metabolism, so adding this fourth element is like getting a double boost in fat-burning, but here’s the real reasons to strength train:
Strength training is how you avoid getting “skinny fat” or losing muscle when you’re in a fat-burning calorie deficit.
And remember – it is lean muscle that gives a great body its shape – with all the right curves, and the strength to do everything you want your body to do.
You do not need to ‘pump iron’ like Arnold Schwarzenegger or spend half your life at the gym. Ordinary people with lots of other demands on their energy and time can get the body they want.
On this website you will find many perfectly balanced routines for every goal and level of fitness based on the experience of leading physical training experts, nutritionalists and strength coaches.
Don’t worry about getting ‘bulky’ or ‘too big’ either. There is no way you will ever wind up looking like a competitive bodybuilder by accident. It just doesn’t happen- not even for men, and especially not for women.
Of course, just like nutrition, there’s no such thing as a ‘one-size-fits-all’ exercise plan. The articles on this website will help you formulate the best plan(s) for your aims & objectives and also how to adapt a workout you might already be doing.