How to get a fat ass – Reductress » Here’s How to Get a Fat Ass This Summer!

Reductress » Here’s How to Get a Fat Ass This Summer!

If you still haven’t gotten the fat ass you need to rock this year’s bikini season, you may think it’s too late. But it’s not! All you need to do is follow the three easy steps below and you’ll be ordering two different-sized bikinis in no time: one size for the top, and three sizes bigger for the bottom. Aw, yeah! Here’s how to do it:

 

1. Eat Frozen Dairy Until it’s Not Fun Anymore

Eat gelato and ice cream and whatever related products you can get your hands on and eat it directly out of the container, being careful to also lick the lid. Eat the whole thing in one sitting. During your creamy feast, drop the lid on the floor at least once. Bend down to pick it up. See? You did a squat! Just remember: when people ask you where you got that ass, don’t let them know how hard you worked. Tell them it’s natural!

 

2. Sit All Day at Work

For this one, you might not have to do anything special, since you might already sit all day at work. Just, for the love of god, don’t bike to work or go for a long walk at lunch. Commit to the sit, and you’ll see results in no time! “But what if I don’t want a fat ass?” you might be wondering. Well, if you don’t understand by now the value of having a generally lean body and a monster butt, you’re beyond help.

 

3. Wear a Butt Girdle

These things exist. Sometimes they go by another name, like “booty lifter” or “butt bra,” so do your research. And they train your butt to grow up and out, not down, away, and wherever. Do you have to wear your butt girdle at the beach? Ideally, no. But can you? It depends on the swimsuit, and if you plan to be photographed by the paparazzi. Either way, this one’s a no-brainer, all-butt-er!

 

You want your string bikini bottom straining to hold in a jumbo ham, and you want that as soon as possible. Now get out there and fatten up because summer’s half-over already!

reductress.com

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www.asspoint.com

How to Lose Butt Fat: Effective Exercises

Got some extra junk in your trunk that you’d like to see the last of?

Speed up your fat loss with calorie-burning exercise routines. Perform single-move exercises to improve muscle definition in your rear.

Combine your exercise plan with healthy eating habits to get the butt you want. Perform exercises 1 to 5 on this list for calorie-torching cardio workouts. Combine them with exercises 6 to 10 for strength training moves.

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Step away from elevators and escalators! Climb the stairs whenever you can to burn calories and improve fitness.

A study in the British Journal of Sports Medicine showed that even small amounts of stair climbing gave a group of young women noticeable health benefits.

The women climbed stairs at a rate of 90 steps per minute for about two minutes each time. They climbed the stairs once a day, five days a week in the first week of the study. By weeks seven and eight, they climbed the stairs five times a day, five days a week.

That’s still only 10 minutes of exercise per day, but it was enough to make a difference.

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Hiking provides benefits similar to stair climbing. Climbing stairs and hiking burn about the same amount of calories if you go the same time at the same relative intensity, according to the Calorie Control Council’s Get Moving! Calculator.

Include hill climbs in your adventure to boost your workout’s impact. Think of every step uphill as one more step toward a slimmer rear.

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Looking for a full-body workout that burns a ton of calories?

Rock climbing burns almost twice as many calories as hiking and stair climbing do in the same amount of time. Indoor climbing gyms offer a relatively safe way to learn how to climb.

As a bonus, your mind gets a workout, too. You’ll use problem-solving skills to figure out how to climb each route.

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High-intensity interval training (HIIT) involves linking a series of alternating exercise types together for a fast-paced workout.

As little as four minutes of HIIT can make a difference in health and fitness. Move that time up to 20 or 30 minutes to burn more calories.

Include one or two exercises per major muscle group in your HIIT routine. Your routine should have 12 to 15 exercises. Perform each exercise with lots of effort for 30 seconds. Take 10 seconds of rest before starting the next exercise.

Do the targeted single move exercises listed below for a butt-focused workout. Do one or two other exercises in between each glute exercise. As part of a HIIT routine, try:

  • jumping jacks
  • pushups
  • crunches
  • jogging in place
  • leg lifts
  • dips
  • planks

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Fast-paced flow or power yoga classes usually include HIIT-like exercise sequences for a portion of each practice.

Look for a yoga class that includes at least 15 or 20 minutes of challenging, linked moves that make you sweat.

Most yoga classes include deeper stretching to improve flexibility and promote relaxation, too.

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Start with bodyweight squats.

  • Begin with your feet about shoulder-width apart.
  • Keep both arms straight out in front of you for balance.
  • Slowly lower your butt down toward the floor.
  • Don’t let your knees travel in front of your toes.
  • Imagine sitting down in a chair as slowly as possible. Lower down to about a 90-degree angle in your knees. Don’t let your knees cave in to the center; keep them pointing in line with your toes.
  • Stand up slowly for 1 rep.

As you get stronger, hold dumbbells by your sides as you squat to increase the challenge.

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Sitting isn’t good for strengthening butt muscles, unless you have nothing to sit on. Try this yoga exercise, similar to the above squat, for strength:

  • Press your back into a wall.
  • Move your feet about hip-width apart.
  • Cross your arms, lifting them away from your body.
  • Slowly slide your back down the wall until your knees are at a 90-degree angle. Do not let your knees go past your toes and keep your knees in line with your toes.
  • Hold for 30 seconds.

Make this harder by doing this pose without the wall. This is called Chair Pose, or Utkatasana, in yoga. Stand with your feet hip-width apart, or a little closer together. Sweep your arms up straight by your ears. Sit down slowly into your chair in the air. Make sure you can still see your toes in front of your knees.

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The lunge may seem simple, but it’s an effective move for toning up your rear.

  • Stand with your feet together.
  • Take a big step back.
  • Bend your front knee to 90 degrees.
  • Drop your back knee down toward the floor.
  • Lift your back heel so you are on the ball of your back foot.
  • Step your back foot forward.
  • Return to your starting position for 1 rep.
  • Repeat on the other side.

You can increase intensity by adding a dumbbell in each hand.

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  • Stand between two stable benches or platforms of equal height.
  • Step up onto each bench or platform without turning toward the bench, so you are doing a sideways step.
  • Return to the middle starting position each time before stepping up to the other side.

Hold a dumbbell in each hand down by your sides to increase the burn.

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  • Start on all fours.
  • Place your knees under your hips, about hip-width apart.
  • Place your hands about shoulder-width apart.
  • Line up the creases of your wrists under your shoulders.
  • Extend your right leg back, toes pointed down. Lift your leg until it’s level with your back.
  • Lower your leg for 1 rep.
  • Do 5 reps on this side, then switch sides.

Most adults should do at least 150 minutes per week of moderate-intensity aerobic exercise, or at least 75 minutes per week of harder aerobic exercise. It is also recommended that they add strengthening workouts for all major muscles two to three days per week.

Rock climbing, HIIT, and fast-paced yoga count for both types of workouts. They get your heart rate up and strengthen muscles, too.

Burning more calories helps you lose fat, no matter where your body holds it. Building muscle increases your calorie burn while also adding more definition to your butt.

Combine your regular workouts with healthy eating habits to get that swimsuit-worthy butt you desire.

www.healthline.com

How To Put On Mass Without Becoming A Fat-ass

Bulking,  cutting?  These words don’t exist in my vocabulary.  I don’t necessarily have anything against those  who go on a bulk and then cut but it’s not my style and I think it’s pretty stupid.  Unless you’re a professional bodybuilder who gets paid to comcompete as a profession, then bulking and cutting has to be the most asinine shit in the bodybuilding world

 

The only time bulking and getting a bit fat is acceptable in bodybuilding

There is a time when it’s acceptable to bulk and get a little fat in bodybuilding,  it’s at the beginning of your fitness journey .  If you’re starting out as a skinny twig like I used to be before I started working out then you will need to bulk up a bit to put on some meat on your bones. In that case it’s understood.

Once you start eating like a real man and begin lifting real weights, you will explode in growth and in the process,  you will gain a bit of fat along with the muscle mass. But once you go on a cut and reach a healthy ,  lean and  muscular physique,  you should never want to bulk again on purpose.  Your body doesn’t  like it,  it’s not healthy. Don’t do it.

Why it’s OK for pro bodybuilders to get fat. Off season that is.

Now if you’re competing then you’re most likely leaning down to a very low body fat and doing things like carb de-loading, and  dehydrating yourself for the sake of bodybuilding.  I won’t knock it if that’s your hustle and your way of making living.  But if you do all this just to win some stupid trophies then you’re a fool for that. The only reason you should put yourself through that is for the money and for enough of it too, not just pocket change.

I digress,  let’s go back to why it’s understandable that professional bodybuilders may get fat in the off-season.  These guys put their body under all kinds of stress and get borderline unhealthy in-season. Their body craves the fat and hydration so they have to feed it otherwise they would end up in hospital bed.  When you cut to under 5% body fat with veins popping out everyone in your body like a fucking freak,  you can’t maintain that for too long without damaging your health and quality of life.

How you should put on mass as a hobbyist bodybuilder

You should aim to put on muscle mass with as little fat as possible.  We all know it’s impossible to put on purely muscle mass without a little bit of fat thrown into the equation. But the goal here is to keep the ratio high in favor of muscle mass.

Yes the process will appear to be slower at first when you try to  keep your shredded physique as you try to get bigger but it’s the right way to go and in the end it’s not really any slower.  Note that a 7 to 9 percent body fat is what you should aim for. You will look great while being healthy. Anything lower cannot be sustain for too long without possible health consequences.

How do you put on mass with getting fat?

You eat more calories of the right foods while increasing the amount of weight you’re lifting,  pretty simple. So basically, you want to consume more clean calories. Calories are easy to increase but increasing good calories is hard. You will need o make sure your food intake is made up of mostly high protein, good complex carbs and healthy fats.

As for weight, you will need increase the intensity of your lifts according as well.  It’s important to combine the caloric increase with an increase in workout intensity otherwise you may get fat even by eating good foods. Remember just a food is healthy doesn’t mean you can binge on it without consequences.

So in summary, to put on mass without getting fat, increase your calories through an increase in the intake of healthy muscle building foods like chicken, whey protein, rice, red meat, fatty fish, veggies etc.  Second, increase your workout intensity to match your weight increase by lifting heavier weights and doing more sets.

 

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How to Get Bigger Butt Fast: 5 Proven Tricks

Longing to get a booty like Bella Hadid or killer curves like a Kardashian? You’re not alone. Millions of women across the world desire a bigger butt and some are willing to try just about anything to get fast results. If you want a booty that will have you considering posting a racy “belfie” on Instagram, try these five simple things to get a bigger butt fast!

Change Your Diet

One of the best ways to achieve a bigger butt is making changes to your diet. It’s no secret that what we eat affects our physique. The butt is made up of muscles and fat; both influenced by what we put into our body. Knowing this, if your diet includes eating foods that are high in protein, the effects will include sexier curves in the right places and a variety of other health benefits. Here’s a short list of foods to include in your meals and why they can help you hit your booty goals:

Breakfast

  • True Greek Yogurt – Choose a Greek yogurt that is richer in protein and your body will thank you for it. How? You will absorb more nutrients from foods and improve your digestive system.
  • Oatmeal – Oatmeal contains the best micronutrients for increasing muscle mass. Not to mention it also reduces blood cholesterol levels, lowers heart attack risk and minimizes your chances of getting type 2 diabetes.
  • Nuts — Almonds, pistachios, cashews, and walnuts are goldmines when searching for a food option that has good fats and high protein. It makes for a great mid-day snack, too!.
  • Eggs – Best consumed in the morning, as it contains protein and an amazing energy source, eggs continue to be a popular choice to grow your buttocks. If you are hitting the gym, including eggs in your diet will help with both muscle development and repair.

Lunch and Dinner

  • Chicken – Not only is chicken loaded with protein helps grow your buttocks’ mass, it’s much healthier to eat when compared to red meat because it has less cholesterol.
  • Lean Beef & Turkey – Both of these food choices are rich in protein; the building blocks of hormones like estrogen which assists your body in storing fat in the buttocks and hip region.
  • Salmon – Salmon is a great source of omega-3 fatty acids, aka healthy fats. Don’t worry, that’s fat you NEED

                Extra benefit: To increase the size of your buttocks, you must increase your caloric intake. That’s why salmon remains a popular choice for growing glutes. Its caloric dense but is very nutritious.

 

 

Do Targeted Butt Exercises

Your butt is made up of 3 major muscles – the gluteus maximum, gluteus minimus, and gluteus medius. If you want a bigger butt fast, these are the muscles to target. Exercises like squats, lunges, hip raises, stair climbing, hill sprints, and cycling are all great options when looking to add the best butt exercises to your workout regimen. Before you go off and add these to your workout routine, remember that too much of anything isn’t healthy for you! Don’t do butt exercises every day, as your muscles need time to recover and rebuild. The best plan is to target those three muscles 2-3 time a week.

Dress To Impress (and trick the eye)

While you are putting the work in the kitchen and in the gym, there may be times you just want to flaunt a bigger butt. So why not use a little visual trickery to turn a head or two! Here are a few ideas to consider when you want to increase your butt size before a night out on the town:

  • Highlight Your Waist – Wear pants, skirts, and dresses that fit snugly at your natural waist. The smaller your waist looks, the bigger your booty will appear!
  • Try The Trumpet Skirt – This skirt style will draw the eye down from the waist to your butt, making your curves look irresistible.
  • Wear Stretch Fabrics – Stretch fabrics hug and lift your butt, versus apparel options that squash it and create an unappealing figure.
  • No To Vertical Colorblocking, Yes to Horizontal – Going vertical de-emphasizes your hips and butt and makes you appear less curvy. Donning a horizontal style will enhance your curves in a similar fashion that the trumpet skirt does.

Supplement Daily

People often associate supplement with health freaks or athletes, but that’s far from the truth! In the recent years, all-natural butt enhancement supplements have proven to be a popular choice. Yes, you read that right! There are supplements that can help you get a bigger butt fast. While it might sound too good to be true, the fact is certain natural ingredients — like maca root, saw palmetto, wild yam, soy extract, and various protein sources — can help you build butt muscles and store more fat in your buttocks. They also assist in helping you lose fat from places you don’t want it, store more fat in your butt, and build up those butt muscles to pump up your butt quickly and effectively. Some butt enhancement supplements can start yielding results in as little as a couple weeks.

 

Butt Enhancement Surgery

If adjusting your diet, working out or taking daily supplements isn’t for you, going under the knife to get a bigger butt is an option. From butt injections to butt implants and lifts, there are numerous surgical options for enhancing your butt. Before you consider butt enhancement surgery, it’s important to understand the risks and long-term effects. Aside from the procedure being costly, potential side effects include infection, bleeding, respiratory issues, severe pain, and in some cases even death. Another important factor to consider is if you choose to reverse the procedure later in life, you will once again experience the same risks as your first procedure and the result may not be what you want. The bottom line is before you choose a surgical option, do your research, understand the risks, and only choose licensed, experienced cosmetic surgeons.

It’s time you put these tactics to the test and get the booty you’ve always wanted! The path to achieving a bigger booty fast is in your hands. It all starts with trying one or more of our tactics that will help you achieve a bigger butt fast. Go ahead, try them out and flaunt those sexy curves you desire.

www.gluteboost.com

Make Butt Bigger 4 Ways To Get A Bigger Butt Natually

Q: Dear diary, I really want a quick easy way to make my butt bigger, juicer, and rounder. The problem is I don’t know where to start and I need a simple way to achieve this goal. How can I get a bigger butt naturally and fast?

A: Well the answer is quite simple, and you should see results sooner than you think. If you’re really looking for the top and effective ways you can get a bigger butt the answer to your problem breaks down into four ways you can enhance the appearance of your buttocks. Here below are four tips on how to make your butt bigger naturally. 


Bigger Butt Tip #1: Make Your Waist Smaller

Getting a Smaller Waist

The smaller you can get your waist while building up your butt, the more your hips will appear wider and your butt bigger and rounder. So for this reason, you want to make sure you include the right type of core exercises in your routine. If you’re going for the hourglass waist look, don’t do any yoga or Pilates abdominal exercises as they will only give you that boxed, straight looking torsos. Try doing exercises such as jogging, belly dancing, twist crunches, and side crunches.

You Can Also Try Wearing a Waist Trainer







By wearing a waist trainer often, it will start pushing the excess fat from your abdominal down to your hips. 

Not only will it instantly make your tummy smaller, the more you wear the girdle you will begin training your stomach to stay sucked in. So you should find a good waist trainer and try wearing it for the majority of the day. 


Bigger Butt Tip #2: Butt Enhancing Pills

There is still much controversy on whether “butt pills” actually make your butt bigger. The main concept of butt enhancement pills is to regulate your hormonal balance so that you will gain more fat tissue in your butt, thighs, and breasts naturally, and less fat in your abdominal area. Although a lot of these “magic butt pills” are scams there are plenty of legit ones that many have had success with. Here are the most popular butt enhancement pills:

Maca Root

Maca helps by balancing out your hormones so you can produce more estrogen which helps you store fat in your butt and thighs. Learn more about Maca Root and why this herb helps make your butt bigger.

Major Curves Butt Enhancement is a natural blend of Saw Palmetto Berries, Fenugreek Seed, Fennel Seed, Wild Mexican Yam, Blessed thistle, L-Tyrosine, Kelp, Dong Quai, and Mothers’s Wort. This natural blend is proven to make your butt grow 100% naturally without any side effects. Click Here to read my full review on how major curves worked for me and many others.

Before & After Pictures:


Isosensuals Curves Female Butt Enhancement 



Isosensuals Curve, a now trending butt supplement, will increase your butt size up 31%. In addition, you will not gain any weight in unwanted areas such as your abdominal. You should only see results in your butt & thighs. The ingredients are all natural and there are no side effects other than a nice round booty.

Before & After Pictures:



Bigger Butt Tip #3: Enhancement Creams

Butt creams work by simply rubbing the product on your butt once or twice a day. You usually start seeing results after a few weeks to a few months depending on the product. You can also use the cream while taking butt enhancing pills. Here are the top creams that will help make your butt bigger naturally. 

Fish oil

I know this is not a cream and might not be the most popular tactic for getting a bigger booty, but many women including me have found much success by simply rubbing fish oil on your butt once or twice a day.  Just to warn you there is a bit of a smell so make sure to wrap plastic wrap around your butt after applying the oil or find unscented fish oil pills. If you do this 2 times a day with 1 – 2 capsules per butt cheek, you should start seeing results within 2 to 3 weeks.



CURVE- Natural Butt Enhancement Cream



CURVE is an all-natural butt enhancement cream proven to enlarge, firm, and lift your buttocks. Look and feel more confident than ever naturally, without risky surgeries or expensive implants. With CURVE you can grow inches around your butt within 60 days no matter what your body shape is.


Glute Boost Butt Enhancement Cream




By rubbing Glute Boost on twice a day you will begin to see your buttock become fuller and rounder. Glute Boost complex is based on Kigelia Africana improving elasticity of connective tissue fibers. Shapes the buttocks line and gives immediate push-up effect.

 Bigger Butt Tip #4: Wear Butt Pads & Butt Lifters


Sakkas Women’s Special Bottom Lifter






 Sakkas have a flexible material that accommodates your body’s figure. Special bottom lifter panty. Lifts up buttocks. Waist and Abdomen control. Shapes the thighs. Contains oats and milk. Wear it under everyday clothes or on special occasions for a more attractive figure. 

U-Turn Style Butt lifting Skinny Leg Pants
U-Turn Butt Lifting Jeans is a super stretch great fitting skinny leg jeans that feel and fit like leggings. They lift and enhance the features of your buttocks… Extremely comfortable and perfect for any occasion.

Just remember you never have to resort to expensive and painful surgery to enhance the appearance of your butt. Through determination, you can mold your body to how you prefer. Just know that no matter how you may feel on certain days or what someone says about you, you are always going to be beautiful inside and out!


Get A Bigger Butt Naturally In Weeks!

Discover the secret to how you can grow inches around your butt in 60 days or less.

No matter what your body shape is!

You Can Grow 2 or more inches around your butt 100% naturally & see amazing results in no time!

Click here for more information

naturalcurvesdiaries.blogspot.com

How Not to Be a Fat Ass in 2013

“I’ll Eat better after the New Year”

“My new years resolution is to eat better”

“I really need to lose some weight next year”

“I’ll start my diet after the new year”

Year after year after year the same people tell themselves the same lie story, always with the same ending….

and it’s not this:

or this:

It’s more like this:

Oh hey, I couldn’t find Tomorrow on my calendar, when is that exactly?

But when you do decide to get your [email protected] together and clean up your diet he’s some quick and easy guidelines to follow.

 

Step One: Stop Making Excuses:

Take ACTION…make things happen.

Things don’t change by thinking about them, they change by doing whatever it takes to reach the goal.

Stop wishing

Stop hoping

Stop praying

Start doing….

The law of attraction….The Secret, is complete BS, it’s a sham.

And yes I do believe that positive thinking has positive results if you do something about your problems not just think about them.

 

Step Two: Set a Goal

Have a goal, make it realistic and achievable in a reasonable time frame……and write it down.

If you write it down you’re more likely to stick it out until you accomplish it.

Preferably, put it in a place where you’ll see it EVERYDAY.

With a goal, you can set expectations and monitor progress.

If your goal is to “lose weight” you could lose 4lbs and feel like not enough happened and get discouraged.

However,

If your goal is to lose 40lbs and you lose 4lbs it’s easier to conceptualize that you’ve achieved 10% of your goal already, build momentum, not frustration.

 

Step Three: Get a Rough Estimate of Calories Burned in A Day and Set a Deficit.

Figure out how many calories you EARN each day on average.

Quick and dirty way to do this:

Take your body weight and multiply it by the number that corresponds to your activity level.

Sedentary: 10
Moderately Active (30 minutes of moderate intensity exercise a day): 11
Active (30-60 minutes of moderate intensity exercise on most days): 12-13
Very Active (45-60+ minutes of intense exercise on most days): 14-15

Example: 205lbs x 12= 2460 calories for a 205lbs active person per day.

This isn’t perfect but seems to work.

When in doubt, underestimate your activity level.

From that number cut.….anywhere from 200-1,000 calories a day depending on your size and needs.

That said, USE YOUR BRAIN if you get a daily rate of 1,400…don’t cut 1,000 that’s stupid and unsustainable.

However, if your rate is 4,000 you can afford to cut 1,000 without much thought or pain.

 

Step Four: Plan for Failures

You’re going to fail, it happens….but try to plan for failures early.

This usually means removing barriers.

Too tired to cook after work?

Cook EVERYTHING on Sunday and store it.

Most stuff stays in the fridge. If it does need to be frozen take it out the night before or in the morning when you leave for work.

Reheat when you get home…..excuse gone.

Your fridge will look like this:

Do you become ravenous around 3pm?

Buy some little protein bars like Zone or the small Pure Protein bars in your desk. Put some in your car too.

And, no, protein bars are not the best thing ever, but you will get some nutrition, stave off a binge and you’ll know how many calories you’re eating so you can stay within your daily limits.

Other “little” snacks like string cheese and oranges, apples, protein shakes and greek yogurt work too.

Anything that keeps you from blowing your diet will work.

Don’t know how to count calories?

Get an app for your phone, there are LOTS out there.

The point is: plan ahead for pitfalls……. aka excuses.

 

Step Five: Eat like an Adult

“Paleo” is actually a REALLY good diet for most people.

Your mom was right you should eat your veggies…EVERY night, preferably, every meal.

Real Vegetables Don’t Come with Cheese…..

I know, they taste better with the cheese.

Do your jeans feel better with the cheese?

Oreos, Pizza, Beers….those aren’t food groups either.

If your 30 and eating like a 18-year-old you’re going to gain fat.

Every meal should have some protein, veggie and occasionally throw in a health(er) starch.

Deep down you know what’s good and what’s not….be responsible for your health and make the adult choice.

 

Step Six: Get Enough Protein

Protein is a good thing.

To eat….poor thing to wear….

It’s the primary building block of most of the body.

You MUST have it to build/ maintain muscle.

It makes you feel full quicker and longer.

It takes more energy to digest so on a one to one ratio a smaller percentage of calories ingested from protein are stored as fat as compared to carbs and fats.

In general, ingesting one gram per pound of body weight for exercising people is a good number to shoot for and if you’re reading this you should be getting plenty of activity too, so we’re going to leave it there.

 

Step Seven: Cut Your Carbs:

Carbs are not evil, you just mistreat them.

Food is fuel.

Nothing more, nothing less……

Time to treat it like that.

Carbs are very good, easily used, FUEL…..

However, they can’t do ANYTHING else in the body.

They either get used for fuel or stored as fat.

Some do get stored as gylcogen in the muscles, if there is a need, but don’t sweat this, it’s not justification for eating a box of cereal unless you weigh 240lbs with 3% body fat…….forget I ever brought it up…..

That’s why people get fat from carbs.

Don’t burn them……they become fat……no questions asked.

Most people, even those who workout, don’t use enough carbs in a day to justify their intakes. You’d be better off with more protein and fats…yes, fats.

Magic trick: 100 grams a day for fat loss

If you’re a man and trying to lose fat cut your carbs to 100 grams a day on training days, 50 when not training.

A woman, 60 on training days and 30-40 on days off..

I’m not the first to notice this by any means but when people do this they tend to lose fat rather quickly.

Yes, it’s restrictive….

Yes, it sucks….

Yes, it works….Fast

 

Step Eight: Healthy Fats are OK, But Still Fats

Omega 3…..that’s the mantra when it comes to fats……..just keep repeating it.

You NEED more in your diet….like now or better yet yesterday.

Easy ways to do this: Use extra virgin olive oil and take fish oil supplements.

Yes, you could do other stuff like buy free range eggs and beef and wild caught salmon….but I’m thinking you’re not really into this whole nutrition thing and we’re talking easy fixes.

Just aiming to get from [email protected] to good, NOT good to great…at least not yet.

Fats still have a lot of calories per gram at 9 though so don’t overdue it.

 

Step Nine: Vegetables Don’t Count

I Learned this one from Nutritional Mastermind Shelby Starnes.

Basically, veggies don’t count.

They’re a “free food”, eat as much as often as you want…..yes, they must remain cheese free.

 

Step Ten: 90% Compliance….

It’s ok to screw up.

Eat a fast food hamburger and fries instead of a chicken breast and salad?

That’s ok.

Have a couple beers at the football game?

That’s ok

Have a slice of cake after dinner?

That’s ok…….

As long as you’re compliant with the plan 90% of the time.

For example:

Plan: 5 (meals a day) x 7 (days a week) = 35 meals a week

35 x 10%= 3.5 cheats a week. 3 and a half a week, that’s it.

Remember, EVERY thing counts.

Slice of cake= cheat

Beer= cheat

Miss a meal= cheat

Make them count.

That’s about it for the basics…..follow those and you’ll be good to go.

Don’t stress over macro ratios and nutrient timing after you have the basics down and by down I mean done consistently for a loooooong time….think months not days or weeks.

While there are many great diets and programs out there I highly recommend the Precision Nutrition program.

For the average person I think this is the most realistic long term program that works and is adaptable to changing situations and needs.

The “Paleo diet” is also pretty good and for my tastes is a close second but once you start it you have to become a mindless zombie and start promoting it and all of the non-evidence based broscience stuff that the Paleo Nazis spout even though they have NO DATA to support the claims…..besides that, it’s really great.

www.roypumphrey.com

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