Around this time of year, as spring starts to poke it’s head out, I inevitably get asked if there is a way to lose inches, and fat, faster.
It’s usually from those who hibernated all winter, instead of training :-/
Well, even for those folks, the short answer is … YES!
Here’s the ‘catch’ … if you haven’t been building some muscle this winter, it will be much harder to do this …
But you still might see some results.
You see, the stronger you are and the more lean, functional muscle (not bulky) you’ve built, the more calories you will ‘burn’ at rest, or looking at it differently, the more energy your body will require to repair the muscle tissues.
This ‘afterburn effect’ is called EPOC: Exercise Post Oxygen Consumption.
Essentially, the harder you work your muscles, the more oxygen they will need at rest to repair, thus ‘burning’ more, by constantly using readily available bodily resources like glucose, glycogen, protein and blood sugars as energy for repairs, and to keep up with your physical demands.
It’s why having functional muscle as we age is so important, because unless we fight the good fight with resistance training, we lose at least 2% of our muscle tissue every year to sarcopenia (google it).
That is NOT how you want to lose inches fast.
However, let’s say you haven’t been training here with us (why not?!?!?) and still want to see some quick-ish results.
Ok, well, here’s the down and dirty secret to this whole damn thing … if you want to lose weight and haven’t been successful, you’re probably eating too much food.
Yep, you’re eating too much.
Sure, there may be some things that can be done to optimize any inflammation response, or water retention, etc., but the plain truth is … IT’S TOO MUCH FOOD.
So, here is what you can do for the next week if you wish, and I will hold you accountable to it.
- Whatever your normal portion size is this week, cut it in half for every meal next week.
- Get off your bum and Walk for AT LEAST 20 total minutes a day, or at least 5 -10 minutes after each meal.
- Post a picture of every meal you eat (1/2 as big as normal), and your total daily walking time, in our BADASS group, daily.
I GUARANTEE if you do this my way, everyday, for 7 seven days, taking at least 21 pictures (3 meals a day) and getting AT LEAST 140 minutes of walking in that 7 days, you will see results.
Are you in?
Reply below and let me know 🙂
Be Well – John
Changing the way Life is done.
Mindset. Fitness. Nutrition.
P.S. Here are 4 more ways you can become happier and healthier:
1. Podcasts
Some of the greatest insights and healing for me, have come from listening to podcasts in the last few years. This long-form type of communication, I’ve found, has been extremely important for understanding context, while learning how to make sustainable change.
That’s why I have started to find ways to get our story on some podcasts, and give you an opportunity to really go deep with us, and see what we’re all about. That way, you can decide if this tribe fits your personality. Click the link below to go to our podcast page, where you can find all our episodes!
2. Rise
Rise is the story of ‘never feeling powerful … to … never feeling powerless’. It’s about John Bair’s life, why he does what he does and how his suffering created happiness.
This handwritten book takes you through an intimate, yet, self-revealing journey, which allows you to implant yourself into the story, as it relates to your own, and reveal the steps you’ll need to take, in order to make change a successful reality.
Available in DIGITAL, AUDIO, BOOK
Click Here To Get Your FREE Copy
3. Join our BADASS Community on Facebook
We want to work with and be around as many BADASS people as possible. Folks who might forget how BADASS they are and just need the space to remember.
So, we started a FREE group on Facebook called BADASS, which is our own private community where we go deeper into what we do at Bair Knuckle Strength.
The truth is, it makes the world a happier, safer, more enjoyable place when you love your BADASS self.
If you’re ready to see what we do, just CLICK HERE!
4. Fitness Scorecard
Have you gone through the Fitness Scorecard yet?
Confused where to start, or what to do next with your health and fitness journey?
Well, step 1 is to understand where you currently score across the 8 Fitness Indicators.
Start your journey toward your personal fitness breakthrough by completing your Fitness Scorecard Today: CLICK HERE