You’re on a mission to slim down and tone up – it’s REALLY focus on fat loss and building lean muscle, rather than simply weight loss.

Losing pounds on the scale feels good, but if those pounds are precious muscle, then you’re actually hurting your fat loss.

In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…


Fat Loss Tip #1: Track Weekly Inches AND Weight:

Tracking your calories is important, but it’s more important to be shedding fat and building lean muscle as mentioned above. The quality of your meals and how you group them is just as, if not more important than the calorie count.

You have to get enough lean protein throughout the day. Gluten free carbs and healthy fat are also very important but should never be grouped together at a meal. Depending on what phase you’re in, you’ll be either grouping high protein & performance carbs OR high protein & healthy fat.

For Custom Meal Plans & Custom Workouts uploaded directly to your phone – sign up for my Body Transformation Coaching Program ==> BODY TRANSFORMATION PROGRAM
Fat Loss Tip #2: Eat Breakfast

Possibly the most fundamental fat loss tip of all time, breakfast with a LEAN protein source will help kick start your fat loss metabolism throughout the morning, letting you get to lunch without being tempted by that mid-morning doughnut.

Fat Loss Tip #3: NEVER get hungry

Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of hunger. Keep healthy (high protein) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.

Fat Loss Tip #4: Underestimate Your Routine

Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.

Fat Loss Tip #5: Stay Home

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Spend a few hours over the weekend – prepping as many meals as you can, or all your meals for the week 🙂 Seperate them into individual plastic containers so you’re ready for the week.

When you eat often throughout the day, you’re blood sugar will remain level preventing late night cravings/binges.

Fat Loss Tip #6: Reduce Alcohol Intake

It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Weigh Yourself & Measure Yourself

You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.

Measuring yourself is just as important as the weight – when you workout and follow a performance meal plan, your goal is to build lean sexy muscle while shedding fat.

If you gain 2 pounds of muscle and lose 3 pounds of fat in a week, you’ll only see a 1 pound different one the scale – BUT your inches will drop more drastically.

Customized Meal Plans + Customized Workouts uploaded directly to your phone: ==> BODY TRANSFORMATION PROGRAM
Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.


Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.

Let me know if you have questions,

Coach C




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