Not every fat loss expert has a website. In fact, many are what I
call "underground experts", toiling away in their gyms, labs, and
offices, helping thousands of men and women burn fat every day.
call "underground experts", toiling away in their gyms, labs, and
offices, helping thousands of men and women burn fat every day.
Jen Heath is a fat loss pro who went from being 195 pounds after
having twins to getting fitness model-lean. Her practical
strategies will save you time and effort, and skyrocket your
results. Jen is a true underground fat loss expert.
having twins to getting fitness model-lean. Her practical
strategies will save you time and effort, and skyrocket your
results. Jen is a true underground fat loss expert.
CB: Jen, what tips do you have for someone that is intimidated but
wants to get started?
wants to get started?
JH:
First and foremost...tell yourself that you can succeed. It is true.
There is no goal too lofty.
First and foremost...tell yourself that you can succeed. It is true.
There is no goal too lofty.
Please take it from someone who knows from personal experience. I
have four children, a house, and several other commitments...enough
said.
have four children, a house, and several other commitments...enough
said.
CB: Trust me, your transformation is impressive. What else should
beginners do?
beginners do?
JH:
Second, find someone who you look up to and trust, who may have
experience in what you are trying to accomplish. I cannot stress
this enough. I did not become a successful athlete
without a coach.
Second, find someone who you look up to and trust, who may have
experience in what you are trying to accomplish. I cannot stress
this enough. I did not become a successful athlete
without a coach.
Having someone who has an understanding of your goals and what it
will take to achieve them, who will take the time to learn you as
an individual, your specific metabolic needs, and tendencies is not
only smart, but it makes what might seem 'intimidating' or 'hard'
become 'fun' and 'achievable'.
will take to achieve them, who will take the time to learn you as
an individual, your specific metabolic needs, and tendencies is not
only smart, but it makes what might seem 'intimidating' or 'hard'
become 'fun' and 'achievable'.
CB: I agree, learning more will help. Last tip?
JH:
Third, I would make an acknowledgement to yourself that there are
probably habits that you need to change. Some of them may be
obvious and you can go ahead and change those.
Third, I would make an acknowledgement to yourself that there are
probably habits that you need to change. Some of them may be
obvious and you can go ahead and change those.
Regardless of what those changes are, goals are not achieved over
night, and neither is perfection in executing them. Success is
something you create by modifying your thoughts and behavior, step
by step as you remain committed to 'you'.
night, and neither is perfection in executing them. Success is
something you create by modifying your thoughts and behavior, step
by step as you remain committed to 'you'.
CB: Jen, you work with beginners, how does it usually start off?
JH:
Beginning clients are often frustrated that they are not making
any progress the gym, but when I ask them about their diets, they
honestly have no idea about what they are eating.
Beginning clients are often frustrated that they are not making
any progress the gym, but when I ask them about their diets, they
honestly have no idea about what they are eating.
CB: Right, its a great reminder to check your nutrition and daily
food intake!
food intake!
JH:
Clients say things like "I eat really well" or "I really try to eat
only low fat things".
Clients say things like "I eat really well" or "I really try to eat
only low fat things".
I honestly feel that if no attention is going to be paid to what is
going in, then what goes out I terms of efforts means little to
nothing. Our workouts in terms of results will only yield the
quality of what we put in our mouths.
going in, then what goes out I terms of efforts means little to
nothing. Our workouts in terms of results will only yield the
quality of what we put in our mouths.
CB: Interesting, what do you mean?
JH:
First of all, if you have "no idea" what you are eating in terms of
calories and macronutrients, chances are you may be eating a bowl
of special K cereal for breakfast, a tuna fish sandwich for lunch,
and chicken and red potatoes with broccoli for dinner.
First of all, if you have "no idea" what you are eating in terms of
calories and macronutrients, chances are you may be eating a bowl
of special K cereal for breakfast, a tuna fish sandwich for lunch,
and chicken and red potatoes with broccoli for dinner.
Sounds pretty healthy, right?
Actually that equals roughly 850 calories, not nearly enough fat or
protein to accomplish anything. This is like a person starving
themselves!
protein to accomplish anything. This is like a person starving
themselves!
Likewise, someone who is only trying to eat low fat items, is
probably taking in too many carbohydrates, not enough protein, and
no where near enough fat to allow their bodies to function
normally, let alone grow muscle or shed fat.
probably taking in too many carbohydrates, not enough protein, and
no where near enough fat to allow their bodies to function
normally, let alone grow muscle or shed fat.
CB: So what do you recommend?
JH:
The best thing to do is to jot down what you eat for a week, and
not worry about totals. You can take the time to add it up later.
The best thing to do is to jot down what you eat for a week, and
not worry about totals. You can take the time to add it up later.
Simply jot down what you eat on a small notepad that you can keep
with you, and later, sit down and figure out how close you came to
meeting what you body needs.
with you, and later, sit down and figure out how close you came to
meeting what you body needs.
CB: Do you have specific nutrition recommendations?
JH:
A safe bet to go by is eating your body weight x 1 in protein,
about half your bodyweight in healthy fats, and at least 50 grams
of net carbs, or more depending on what you goals are.
A safe bet to go by is eating your body weight x 1 in protein,
about half your bodyweight in healthy fats, and at least 50 grams
of net carbs, or more depending on what you goals are.
So if you weigh 140 pounds, you would eat 140 grams of
protein, 70 grams of healthy fats, and 50 grams of carbohydrate.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Author, Turbulence Training
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