Fat-Loss Guidelines

1. PROTEIN – Eating high quality protein from good sources means that they are typically organic meats (buffalo, grass-fed beef), poultry, and eggs as well as cold water fish sources like salmon.  This cannot be emphasized enough and should be at every meal.  The thermogenic effect of digesting protein is greater than carbohydrates.  Plus protein is important for repairing the muscle tissue you breakdown during your interval weight training boot camp workouts.

2. CARBOHYDRATES – Minimizing carbohydrates (simple sugars), especially later in the day is vitally important to your fat-loss success.  The best time to get easily digested and quick assimilating sugar is right after your workout.  It spares the protein you intake after your workout to do its job of maintaining and building lean muscle.  Choose low-glycemic index carbs with fiber as your staple choices during the latter part of day.

3. FATS – Choose your fats wisely.  Raw nuts and seeds are good choices as well as cold-water fish such as salmon, sardines and halibut.  Omega 3’s from sources like chia, cod liver oil, and krill oil are great sources as well.

4. WATER - Good clean water is importance for removal of waste during exercise, sleep, and massage.  It‘s important for nutrient transportation, ensures proper digestion, regulates body temperature, and helps promote proper kidney function which allows the liver to do it s job with burning fat efficiently.

5. EAT FRUITS and VEGETABLES – There is no way around this rule #5.  If you don’t like fruits or vegetables, luckily you can get powdered and capsule versions in supplements.  Do your body a favor and get vegetables at almost every meal.  The more colorful they are the better.  Fruits (low glycemic) are better earlier in the day and in between meals.

6. DO NOT skip breakfast!!!!!!!!!!!

7. INTERVAL STRENGTH Training – No more cardio for 45 minutes 3-4x/week and strength for another 3 x/week.  Fat2fire Boot Camp interval strength/cardio- program guarantees our 3x/week program plus following the nutrition guidelines above will give you the results you want.  No questions asked.

8. GET Quality Sleep – The less sleep you get, the more your cortisol levels typically will rise, along with the stress we encounter daily will not help either.  Elevated stress hormones will be detrimental to your fat burning capabilities.

9. DE-STRESS – Get a massage, sauna, steam, do some yoga, practice prayer/meditation, take time for yourself, go see a funny movie or anything that will prevent adrenal stress will go a long way.

10. BELIEVE YOU CAN!!!!! – Every morning, afternoon and night, everyday.