You CAN Lose Body Fat!
In the goal of body fat loss, there are two types of people:
1. Those who reduce their calories (and track them)
2. Those who don’t
Not by coincidence, there is one of two outcomes:
1. Those who lose body fat
2. Those who don’t
With 10+ years of training people and witnessing literally thousands of training programs, I can say without reservation, the above statements are TRUE!
This goes back to the “brilliant at the basics” idea. To lose body fat, the first rule is to eat less (calories) and the second rule is to move more. Say it out loud. EAT LESS, MOVE MORE. Not “eat the same, move more. EAT LESS, MOVE MORE.
If you haven’t heard “calories in versus calories out” you may be living under a rock. Yes, it’s true, but I don’t 100% support that. A person that consumes all of their calories from packaged junk food is going to have a much different looking body than the person that consumes their calories from whole foods grown from the earth. So, “calories in versus calories out” is a great rule but have some common sense with the rule. Don’t save 500 calories from your daily allowance (or weekly, it’s all the same) just so you can have some ice cream tonight.
But of course people try to skip step one. Instead of simply reducing their caloric intake and try thousands of different things like:
• Work out harder (you can’t out-train bad nutrition)
• Work out longer (you can’t out-train bad nutrition)
• Work out more often (you can’t out-train bad nutrition)
• Don’t count their beverages as calories
• Don’t count their alcohol as calories
• Stop eating garbage and starting eating more healthy foods BUT they eat TOO MUCH healthy foods (a great lifestyle change but they skipped the first rule)
• Try a plethra of non-sense fat loss supplements
• Blame the carbs
• Blame the fats
• Blame the hormones
• Blame your friends
• Blame your spouse
• Blame your job
• Etc.
• Etc.
Remember, step one is step one for a VERY important reason.
Kind of reminds you of the stages of TRUTH right? Stage 1, “it does not exist, it cannot exist, don’t talk about it” (but I am eating such healthy foods). Stage 2, “aggression” (I’m frustrated! Nothing I do is working!). Stage 3, “acceptance” (Finally, I am losing body fat. I can’t believe I skipped step one all this time).
The sooner you make it to stage 3, the leaner you will be
The above excuses can have some merit but not if you are skipping step one, which in all honesty, is what I see time and time again. For the goal of body fat loss:
1. Reduce your calories by 250-500 per day. If progress is slow or stuck, reduce it by another 250 but DON’T get crazy! And most importantly…. Track your calories.
2. Lift heavy weights. Your muscles like it. You will look better. You will burn more fat. Anyone that you would like to look like is not weak and weak people NEVER look good.
3. Eat whole foods, ideally organic.
4. Rarely go out to eat
5. Listen to this advice
I have seen this advice work over and over and over when it’s applied. I have never seen results when it’s not applied.
And last but not least, watch this video daily for a reminder of the rules:
Ps. The lovely abs that you see in the main photo of this blog entry are that of my beautiful wife after her long journey to STAGE 3 
Pss. If this post makes you mad, that’s a ok… It means you are at stage 2, ALMOST stage 3.
DN
