I took my family on a “Three Beach Vacation” this summer where we hit Virginia Beach, VA; Myrtle Beach, SC; and Kitty Hawk, NC (Outer Banks). While in the Outer Banks, we discovered a wonderful BBQ restaurant called “High Cotton,” (Shout-out to the owner Matt) and the food was absolutely incredible! In fact, I even told my wife Angela that I was willing to bet our daughter Landon’s 529 College Savings Plan that they had a team of church ladies and at least three dudes who just got out of prison back in the kitchen because that food had my taste buds C-walking and praise dancing all at the same time! Anyway, after the second consecutive night of eating at this place, I had begun to consume at least 5,000 calories each day. Therefore, one of the first things I did when we got home was to hit the scale. And you know what? No weight gain! Why? Please see the following:
1. Strength Training: Perform strength training exercises at least three times a week. Strength training is the true “secret” that causes you to shed fat and fires-up your body’s furnace for days afterwards. When we break down muscles through resistance training; our body goes into recovery mode, causing fat to be used as fuel. Therefore, the more muscle we build, the more fuel is required. Ever wondered how is it that those bodybuilders can consume 5,000-6,000 calories each day and have less than 5% body fat? Muscle mass!
2. Breakfast. Begin each day with a well-balanced breakfast. This will really fire up your metabolism for the entire day as your body emerges from the fast of a prior night’s slumber. An ideal meal would consist of two eggs, lean bacon, and fruit. When the clock is working against you, oatmeal, fruit and raw nuts are quick, easy and healthy.
3. Eat 5-6 Times a Day. Try as you might, you will not be able to escape reading this sentiment. Please know that each of these meals should be small and light so you can digest them easily and keep your metabolism revved up. Your body burns calories in the process of digesting each meal, so eating a smaller meal every few hours will constantly kick-start your metabolism as well as keep your blood sugar levels stable. This results in having plenty of energy and feeling great throughout the day. As usual, remember GODHASPOWER as you decide on your daily meals and healthy snacks.
Green Leafy Vegetables (The greener, the better!)
Dairy (Non-fat or low-fat ONLY)
High Fiber Content
Almonds other nuts and nut butters (Natural with no salt or sugar added)
Smoothies (Not the fast food kind)
Protein (Legumes and lean cuts of meat)
Olive Oils (For cooking and salad dressings)
Whole grain bread, cereals and pasta
Eggs (Excellent source of protein, but limit daily consumption to two)
Raspberries and other berries
4. High Intensity Interval Training (HIIT) Most folks are completely unaware of not only HIIT, but the benefits of a high intensity interval workout. It can easily be accomplished by mixing strength training with aerobic exercises, or simply using the first minute of each of your high-energy workout songs to burn rubber like the Gap Band. Whatever you do, please don’t sleep on HIIT.
Perhaps you’re already familiar with most of these concepts, but once you incorporate them into your weekly routine the results will be astonishing. As a testimony, my body has become so efficient at burning fat that I am now forced to eat more just to maintain my current weight! Now is that awesome or what?