billyjosephjr

[billyjosephjr]

Let’s do this!

[billyjosephjr]

It's been a while since I posted anything and don't really have time for a long article today but just came across this interesting podcast episode from Art of Manliness on how to "think like a kid" when it comes to working out and fitness. The guest focuses on what he calls "primal movement" to deal with our increasingly sedentary lifestyle. Thought you all may enjoy it, as well. We can never learn enough and have enough tools in the toolbox to be healthy men. If you have a chance and like it or have comments let me know!

[billyjosephjr]

Some Fat Burning Tips

First, I am not a fitness expert (I only play one on TV). Just kidding...unless you know of a role that's open then I will surely audition! You all know that I like to joke around. I can really only speak to things that have worked for me personally, so that is how I will approach the topic at hand...fat burning. I also enjoy writing so I am hoping to merge my love of writing and my passion for fitness into these occasional blog posts. While I am not an expert, I am going through my personal trainer and nutritionist certification, so I at least have a textbook to look at!

Like I said, I can only speak to things that have worked for me, personally and over the last 9 months I was able to cut my body fat percentage from about 25% to 11.5%. That required regular exercise but also being very intentional with my diet. So here's what I did in a nutshell and if you have questions let me know.

Try to get 10,000 steps per day. I work at my desk most the day so I have to make sure I get up and walk or park way out in the parking lot to force myself to walk or just simply go with my wife or kids and dogs for a walk in the evening. Also, one way I increased my steps was actually at the gym. Instead of staring at my phone between sets, I try to walk around in circles. Walking is one of the most effective things you can do to burn fat, hands down.

Eat my final meal and/or snack of the day by 7pm and eat or drink NOTHING after that....no cereal, no hot weenies, no leftover chicken wings...nothing.

Don't eat anything until about 10:30am the next morning. There is science behind it, which I am not citing btw, but for men, our bodies produce testosterone and burn fat best and sometimes only in a state of starvation. This occurs most effectively while we sleep so going to sleep hungry is not a bad thing if you want to burn fat and keep your T levels up (with all the benefits that brings to the table-wink, wink).

Yes, don't eat anything until 10:30am but start the morning with a large glass of hot water (not scalding, just tapwater hot) with a pinch of sea salt and a few squirts of lemon juice. Man, you can feel it run through your veins, wake you up , and get you going. After the water and before eating breakfast (at 10:30am) you can drink black coffee (black means no cream and sugar...be a man). Awe, don't cry I'm just Joshing you Starbucks fanboys, but seriously...black coffee only. The sugar will mess up that T building/fat burning state you got going on.

Try to get at least 8 hours of sleep, distraction free. This can be hard especially if you have to piss a lot (like me). We will save the prostate discussion for another post. But do the best you can on this because, again, this is when you are making testosterone and burning fat. We all like it when have to pole vault out of the bed in the morning and this is when your body is making all the stuff needed for that to happen.

You see I like to write as much as I like to talk so this could go on for a while, but the biggest thing really is diet. You gotta be eating healthy. Track your macros. If you don't know what those should be then reach out to me and let's figure it out. It's different for every guy based on height, age, weight, and activity level but once you know what those goals are...be intentional about staying within your target goals.

So that's enough for now. Like I said, ask any questions you have. Let's work together to get and stay fit as we get older so we don't feel like we're over 40!

Cheers...Billy

Oh P.S. I forgot to include but NO MORE CHIPS, FRENCH FRIES, or SODAS! I'll talk more about this later, but for now CUT THEM OUT!