The Easiest Diet Tip For Fat Loss
Hope you’re having a great week!
With spring around the corner, and summer not far off, so many guys are focusing on fat loss for a spring break vacation down south.
I get people asking me diet and workout questions almost everyday.
The easiest diet tip for fat loss I always give them that they can use TODAY is to have a PROTEIN and PRODUCE dinner.
This one small switch without changing anything else in your diet makes a huge difference. Plus, this easiest diet tip for fat loss is easy to do and the tasty meal varieties are endless but the results are almost instant!
By eating REAL FOOD such as lean proteins like chicken, turkey, beef, pork, or fish with some vegetables and staying away from starchy carbs like pasta, potatoes, rice, bread and even beans in your evening dinner you avoid that large spike in insulin (the fat storage hormone).
Most of our activity levels are low in the evening anyway so our bodies don’t need all this excess energy rich calories (carbohydrates).
With this easiest diet tip for fat loss You will get LEANER but also feel a lot better without the drowsiness, bloating and gas that high carb foods cause…
Even if you workout in the evening, lean meats and veggies will provide you with all the nutrients you need to build muscle and burn fat.
Give this easiest diet tip for fat loss a try, enjoy the foods you do eat and more importantly enjoy the results!
After having a crockpot beef roast for dinner the day before I had some cold roast beef leftovers that I thought could use a bit of spicing up. Even though I do enjoy going primal sometimes and eating leftover roast beef cold…
I had a few whole wheat hamburger buns laying around as well so I decided to put them to use for this guy’s gourmet version of a grilled cheese sandwich.
Meet the Garlic Grilled Beef and Cheese Sandwich
1 clove of chopped garlic
1 tsp of parsley
1/4 cup of unsalted butter
2 large whole wheat kaiser rolls
2 tbsp of bbq sauce
4 slices of aged cheddar cheese
6 oz of thinly sliced leftover roast beef
In a small bowl mix garlic, parsley and butter together and melt in microwave for 30 secs.
Butter outside of rolls (tops and bottoms) with basting brush
Spread 1tbsp of bbq sauce on inside of each bun
Place 2 bottoms butter-side down in skillet on medium heat
Add 2 slices of cheddar and roast beef to each bun in skillet
Place top rolls on sandwiches and cook 5-10 minutes or until golden brown
Carefully turn sandwiches over with spatula or tongs and cook for additional 5-7 minutes until golden brown and cheese is melted.
Remove from pan and enjoy with some spicy Peperoncini peppers on the side.
So the next time you want a Roast Beef and Cheddar Sandwich for lunch don’t think Arby’s! Think homemade REAL food with the Grilled Garlic Roast and Cheedar from the Dad Fitness Workout and Nutrition System.
I admit, I never was an Einstein when it came to Math. The only time I enjoy counting numbers is in the gym or at the bank.
So when it comes to keeping my bodyfat around 10% year round I am not a guy to count calories or have a cardio crush on the treadmill display (which studies show are inaccurate anyway).
Despite what you may have heard in the gym, muscle does not WEIGH more than fat. A pound is a pound despite what’s being weighed. But muscle is more DENSE, meaning 5lbs of muscle takes up less space than 5lbs of fat (and makes you look a hell of a lot better!) Plus muscle is metabolically active unlike fat which just hangs around for the ride and makes chinups that much harder.
But on page 46 in the September issue of Men’s Health, I noticed a chart showing the estimated calories burned not by hitting the gym but by doing “manly” around the house activities. Remember, muscles are made for movements not mirrors.
Average number of calories an 180lb man burns in an hour of…
(I currently weigh 175lbs, close enough)
Chopping and splitting wood, 491
Cleaning gutters, 409
Mowing grass (pushing by hand), 491
Painting outside, 409
Planting trees, 368
Raking, 352
Trimming trees, 286
Carpentry, 245
Papering or Plastering, 245
Sanding, 368
Wiring and Plumbing, 245
General cleaning, 245
So after a busy and productive morning off yesterday where I “prepared” dinner before breakfast (by throwing a roast in the crockpot), headed to the gym for a quick Dad Fitness workout, mowed and raked the front and back lawn,then cleaned up around the house all before lunch, it made me break out the calculator.
Calorie Countdown Calculator
Dad Fitness Workout (45 mins)- 362 calories
Mowing Grass (30 mins) – 245 calories
Raking Grass (30 mins) – 176 calories
House Cleanup (30 mins) – 122 calories
The total caloric burn from just these 4 activities alone comes to 905 calories!
Provided you eat REAL food that was made by Mother Nature and not Man, like is found in the Dad Fitness Meal Plans, you can eat great tasting food and not have to worry about dieting and counting calories.
So the next time your wife gives you the dreaded “to-do” list think about all the extra calories you are going to burn by mowing the lawn or painting the deck.
Thankfully, from now on, counting calories will be one chore that you won’t have to think about…
I have been on an iTunes kick lately downloading a couple audio books a week and watching documentaries. (Better than crappy cable!)
If you liked the documentary Food Inc., (which I highly recommend if you haven’t seen it yet) you will also like Killer at Large.
This film provides a strong wake up call about the dangerous rise of obesity, especially in our kids as well as the importance of local organic farming.
I remember meeting with world-renown strength and conditioning expert Charles Poliquin a few years back and we talked about the alarming rate of childhood obesity. With his informative wit he said “When I was growing up, the fat kids in school were made fun of because they were the minority, now childhood obesity has gotten so bad it’s the skinny kids in school that are being made fun of”
Sad but true. ..Unfortunately, this is not a laughing matter and I believe it all starts at home in teaching our kids the value in preparing and eating REAL food. Then the schools need to step up and give health education the same importance as math and science. How smart are you really when you are destroying your health?
Now I also don’t agree with being a food Nazi and raising our kids on some strict diets. We let our daughter Matea enjoy being a kid by having the typical treats that we all enjoy from time to time. But like I stress in my Dad Fitness Cookbook, Fast Food For Fit Families, you can strike the perfect balance between food and fitness if you prepare healthy meals at home. Matea’s favorite is my Tasty Turkey Meatloaf!
So I hope you take the time to watch this film this weekend so you don’t have to be watching your kids weight…
Hope you’re having a super summer!
For you folks on this side of the border, Happy Canada Day! …and to my wife, Happy Birthday!
I told her she is that important that our whole country celebrates her birthday;-)
We are in Quispamsis, New Brunswick right now on vacation. It might have a funny name but it’s a beautiful place just outside the main center of St.John. It’ so nice we are actually looking at some of the real estate here;-)
We are staying at my wife’s sisters and Matea is having a ball and was quite the travelling trooper during the drive here.
A lot of people seem to worry about what to do with their healthy living routine when they go on vacation.
So I took the time out of my vacation to share with you 3 tips that I have used over the years to have a guilt-free vacation this summer while not erasing all of your hard work in the gym and in the kitchen
this winter.
1. Forget Food & Fitness
Personally this is the option I prefer, but it might not be for everybody. Once a year I allow myself to break free from healthy eating and exercise for up to 2 week for our summer vacation. I basically eat whatever I want when I am hungry and drink whatever I want whenever I am thirsty. Any other intermittent breaks during the year last only a few days or are for unexpected events. Eating REAL food and doing efficient exercise 90% of the time allows me to do this and actually get stronger and leaner year after year. Yeah, you might put on a couple pounds of water as you won’t really gain any fat in 2 weeks but that will leave you even more motivated to get back on track when you get back. So earn this time and enjoy it!
2. Daily Dining
Pick one meal or snack during the day that you will enjoy the most depending on your planned activities for the day and have it guilt-free.
Brunch breakfast with the family, ice cream at the park or wining and dining in the evening. You don’t have to make it pure junk everyday, take the opportunity to try fresh local recipes wherever you are staying. I just had the local Lobster with Thai Noodles and it was amazing! With your activity levels not as high as normal one large meal and small healthy snacks of nuts and fruit during the rest of the day will keep your hunger and calories on track and you on the move without craving the next meal.
3. Relish the Routine
If you feel the guilt from straying from your Dad Fitness workouts are worst than the food itself then stick with it. Living the Dad Fitness lifestyle is super simple to maintain anyway by eating real food most of the time and having a “treat” meal once a week along with 3 short weekly workouts. Sprints on the beach or bodyweight workouts at the park are great ways to add spice into your workouts while combining, family, fitness and fun.
Because those things are something we don’t want a vacation from…
Happy Canada Day!
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