Break the Rules to Lose Fat and Get Lean
Break the Rules to Lose Fat and Get Lean
Today I wanted to talk to you about breaking some rules.
If you’ve been following my stuff for a while you know that I like to play by my own rules a little bit. When it comes to nutrition I’ve been breaking some rules and seeing killer results. A lot of our training clients have been implementing these things too and they are seeing the body fat drop off like crazy.
I realize these things may seem a bit controversial and probably all go against everything that you’ve read, learned and even done in your own life.
Let me ask you this question though. Are you happy with where you’re at? Is your physique exactly where you want it to be?
If so then that’s awesome, keep it going.
If not, then take what I’m saying and start implementing them into your lifestyle for some killer results. I’m not going to tell you this is the only way to go, but it’s certainly an efficient and lifestyle-driven plan.
So, check out the rules that are getting broken…..
Rule #1- Always Eat Breakfast
I eat breakfast. I eat it at 12 or 1pm. That’s right, my first meal of the day comes well after I’ve been up and not first thing in the morning. First thing in the morning your body’s growth hormone levels are high and your insulin levels are low. This is an amazing combination for losing fat. When you eat first thing in the AM your body spikes up the insulin, even if it’s a protein based meal, and the fat loss furnace has been slowed down.
By keeping food out of your system for several hours upon waking, you are giving your body even more time to use fat as fuel and burn that nasty stuff all together.
Ideally this first meal will come at the end of a 16-18 hour fasting period that began the night before. For me it’s usually 7pm to 11am or 8pm to 12pm the next day.
You can read exactly how I do all of that right here….What is Intermittent Fasting?
Rule #2- You Need to Eat 5-6 Times Each Day
This is an outdated rule that came to be in the early 70’s when food and supplement companies decided they needed to make more money and sell more products. Since that time, people have been led to believe that you need to eat 5-6 times per day, every few hours in order to keep your metabolism up.
Well, the only thing that stays up during this time is your insulin which makes it very difficult to burn fat. When you’re constantly pumping your body full of food every 3 hours you never dip into the fat stores.
Does eating every few hours work? Yes, it certainly can. Is it practical? Nope. Does it give you the most efficient fat burning situation? Nope.
Instead try focusing on eating 3 times per day. For me this includes a post-workout shake and two meals, all done in an 8 hour window (typically from 11-7 or 12-8 each day).
There are no conclusive studies that show a drop in metabolism if your body does not fuel up every few hours. In fact, during that fasting period you’ll actually feel more energized, focused and productive because your body has not dropped into the parasympathetic mode (you know how you get tired after a meal sometimes? that’s it).
Rule #3- Don’t Eat Past 7pm
I’ve been breaking this rule like a teenager with a fake ID. Lately the majority of my calories have come at night. I know, crazy right?
Am I getting fat? Hell no, I’m actually getting leaner by the day.
Why is this so effective? When you combine eating later in the day with intermittent fasting you are creating the optimal fat burning environment for your body.
You fast for 16 hours and then have a shake and another lower carb meal and your body has no choice but to use fat as fuel. Your insulin stays low and you will have close to 20 hours of fat burning bliss before your bigger meal at night.
Your final meal will be the majority of your calories including carbs. For me it ends up being something like this:
- A huge mixed greens and spinach salad
- 1 grass fed burger, no bun
- 1 chicken sausage
- 1 small sweet potato, mashed with cinnamon and almond milk
- 1 tablespoon of all-natural almond butter
The larger meals at night, provided you’ve kept your carbs and calories low during the day post-fasting period, will allow you to burn fat and also give you energy for your training session the following day. Your sleep will improve and you’ll be more productive all day. Plus, you get to look forward to a nice satisfying meal at the end of the day.
Rule #4- Avoid Carbs to Lose Fat
This rule is not really getting broken, just adjusted. When it comes to carbs, it’s all about when you eat them. Optimal times for carbs are post-workout (about 45-60 minutes after) and at night. If you train around 4-5pm you’ll have a post workout shake and then start into your higher calorie dinner.
If you train early in the morning or during your fasted period (this is what I do) then you’ll have a lower carb shake, a low carb light meal and then hit up your higher calorie, higher carb dinner.
Having carbs with every meal and snack, especially if it’s 5-6 times per day is a recipe for disaster, aka fat gain.
Check out the best post workout shake right here.
Rule #5- Eat Before You Train
This is another rule that took me a long time to start breaking. I always had a small snack of carbs and protein before I trained.
When I started Intermittent Fasting, my training times fell into the very end of my fasting period so I had to get used to training without food. I read about how you actually felt better and had more energy but I was skeptical.
After trying it out for a few weeks, I realized it was true.
I train around 8 or 9am and I have never felt better. I’ll have a cup of black coffee anytime between 5:30 and 7am and I’m good to go.
Your body and brain can actually focus on the training session and firing your nervous system properly, instead of digesting food.
Will you feel less energized? No way. After a few weeks of adaptation you’ll feel clear-headed and focused. My strength has actually increased during fasted workouts and I’m now dead lifting over 210 pounds and getting multiple sets of 4-5 body weight chin ups.
If this kind of rule breaking has peaked your interest, do me a favor and click “Like” on the top of this post to share with your friends.
Also stay tuned over the next few weeks where I’ll break down exactly what you should eat and when during these Intermittent Fasting periods and feeding times.
Give these new rules a try, and remember, don’t rule them out right away. Change is tough and it does take some time to get used to the new ways of eating and training but your body will respond amazingly well. Keep me up to date on your progress with a comment either here or on Facebook.