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A 5-Step Plan to Get Healthy and Lean

PHASE 1: MOTIVATION

Motivation is the strongest psychological component of fitness and can be crucial to your success. Why are you trying to change your lifestyle? What’s your goal? Maintaining a strong motivation at all times can be difficult, but it is often the difference between success and failure. Only after you have achieved the mindset can you move forward.

PHASE 2: HORMONES

Hormones have a profound effect on health and well-being. Low thyroid hormones, low HGH, low testosterone, high cortisol, high estrogen levels or high insulin levels will lower your metabolism, stimulate fat storage and muscle loss. So get a serious checkup with a doctor familiar with bioidentical hormone replacement and look for optimal levels. It is necessary if you want to be slim and feel and look younger than your biological age.

PHASE 3: NUTRITION

Food education is essential for a true lifestyle. Anyone can diet for short periods and lose weight, but no one can sustain it, to achieve your wellness goals you need to learn the fundamentals and incorporate them into your daily routine. Losing fat doesn’t mean starving and depriving yourself, dieticians and doctors are trained in weight loss not fat loss, the scale does matter but body fat and inches are more important, and your energy level too.

Eat small meals often (every 3 hours).

Incorporates high fiber and lean protein, with low glycemic load carbohydrates to reduce insulin secretion. Don’t be afraid to eat healthy fats, it burns more calories. Organic coconut oil is an excellent source, it is used for energy instead of being stored, so go for it. Flaxseed and fish oil are also very healthy.

PHASE 4: LIFTING TO HEIGHT

Why would you want to learn about fat loss from bodybuilders? because they have mastered the art of losing fat while maintaining muscle. Have you ever heard why some people at the gym are in great shape while others don’t seem to get any benefit from working out? People who are in great shape have high intensity training, combined with a great diet.

A high intensity workout with heavy weights will burn more calories during the actual workout and boost your metabolism for up to 24 hours later. By training like this, you will build muscle and 10 pounds of muscle burns 500 calories a day or a pound of fat in more every 7 days. Don’t hurt yourself during intense training, get supervised by a good trainer

PHASE 5: CARDIO

Combining cardio with weight lifting is necessary for great results, the mistake I see the most in the gym is doing cardio before the weights, NEVER, you deplete your glycogen and your body will not burn fat.

Cardio builds blood flow to all the muscle tissue in the heart, lowers blood pressure, controls type 2 diabetes, improves lipid profile, improves mood and of course burns extra calories especially after weight lifting.

Follow these 5 principles to be healthy inside and out, you will stay slim and young.

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