7 Fail-proof Ways to Rev Up Your Fat Burning and Get Lean

Article by Leo Babauta. (Follow me on Twitter.)

If you’re like me, you can eat healthy much of the time, exercise a lot, and still find your fat-burning efforts at a plateau.

It seems easier to lose the first 30 pounds than the last bit of fat around your middle.

And if you’re like me, you want to get lean — for reasons that may vary from improved physical performance to better health to better looks. It’s not always easy to get rid of that stubborn belly fat — or any fat, for that matter, as you can’t “spot reduce” just your belly fat.

So I’ve created a list of things you can do to break through that plateau, if you’ve been exercising and eating fairly healthy for awhile but have seen your progress slow considerably. That’s the situation I found myself in recently, and these are the techniques I’ve been using to pretty good success.

Who Should Use These Tips

Again, this post is aimed at those who have been exercising regularly for at least a few months and who already eat fairly healthy. It’s for those who want to break through a plateau and speed up their fat-burning, lean-making progress. It’s for those who are looking for leanness and not hugeness.

If that’s you, read on.

If you don’t exercise regularly, I highly recommend you start right away (assuming you don’t have major health problems) and that you start out slowly. These tips aren’t for you. Start with: get healthy and fit with exercise, and 4 simple steps to start the exercise habit.

If you regularly eat junk food — that’s sugary foods, fried foods, fast foods, fatty foods, processed foods, or refined carbs — this isn’t the place to start. Better to start with the basics — learning to slowly wean yourself from these junk foods and start eating mostly whole foods instead. I’m not saying you can never have sweets or french fries, but you should cut back on them and only have them in moderation. Start here: get healthy and fit by eating healthy.

If you are looking to build massive amounts of muscle, this post isn’t for you. To do that, the prescription is pretty simple: 1) do compound lifts like the squat, deadlift, bench press, standing military press, standing barbell row, power clean, pullup, etc.; 2) lift heavy and continue to progress; 3) eat a LOT, including lots of protein. I recommend lifting 3 times a week, full body routine, unless you’re a serious bodybuilder (in which case, you know better than I do how to reach your goals).

But if you’re looking to get lean, as I said, these tips will help take you from your foundation of healthy eating and regular exercise to your goal of losing that last bit of stubborn fat.

How to Rev Up Your Fat Burning

You don’t have to do all of the following tips — pick ones that will work best for you and give them a try. If they don’t do much after a few weeks, try some of the other tips:

Lean Your Diet. I typically eat pretty healthy. As a vegetarian, I stick with lots of veggies, fruits, lean protein, nuts, whole grains, low-fat dairy, and good fats. For the most part. But I also allow myself some indulgences, including veggie pizza, some sweets, and other treats. And while I think that’s a good lifestyle to have, sometimes you have to get a little strict with yourself for a little while to achieve your goals. So right now I’m on a self-created diet with only one menu plan — I eat the same things every day. I have a set breakfast, set lunch, set dinner, and set snacks. I’ve taken the choice out of eating, and for me that’s been working. That might not work for everyone. The key is to cut out the junk food and other treats (except for maybe 1-2 cheat meals a week). Cut back on grains for a little while and focus more on lean protein, veggies, fruits and good fats. With a diet like this, you’ll get lean faster.
Intervals. If you do cardio exercise such as running, cycling, rowing, or what have you … rev it up with higher-intensity intervals. This means going at a little under full speed for a short interval, and then going slow for another short interval. There are tons of great interval workouts, but one of my favorites recently are Tabata Intervals — basically 20 seconds of intense exercise, then 10 seconds of rest … and repeat those intervals 8 times. That’s a total of four minutes — a great workout in a short amount of time. I suggest easing into interval training if you haven’t done much of it before — just pick up the pace for a minute, then go slower for another minute. Don’t overdo it at first. Also realize that if you do intense intevals, you will probably have to cut back on the duration of the exercise.
Metcon Workouts. These are usually workouts that combine strength training with cardio at high intensities. Generally they’re about 20 minutes (give or take 10 minutes), and they use a combination of exercises with no rest in between. Crossfit is the ultimate expression of this philosophy — typical workouts include doing four rounds of 400-meter sprints and 50 squats (as fast as you can) … or 100 pullups, 100 pushups, 100 situps, 100 squats (as fast as you can). See Crossfit’s “girl named Workouts of the Day” for more examples.
Hills. If you normally run, add some challenge to your runs with hills. Hills are like strength training for runners. They add intensity and are a great way to rev up the fat burning. I suggest easing into hill running if you’re not used to it. Start by running a slightly hilly course — gentle, rolling hills. Then run a course with hills that are a bit tougher. Then, when you’re good and strong (after a few weeks), do some hill repeats up a challenging hill — run hard up the hill, then go easy down the hill, for 5-7 repeats. You’ll curse my name when you’re done.
Heavy Weights. If you normally do strength training, but only do bodyweight exercises (which are great) or do high reps with lighter or medium weights, try increasing the intensity. Do this gradually, of course, as you don’t want to overdo it at first. Shoot for 3 sets of 5 reps with a heavier weight, for each exercise you do. This will help you to build more muscle and increase your metabolism.
Compound Lifts. Combine the above tip of lifting heavier weights with this tip — only do compound lifts. That means no isolation lifts, where you’re only working one muscle group at a time. Be sure that each lift uses two or more joints. Bicep curls are an example of an isolation lift — only the elbow joint is involved. Examples of compound lifts include the bench press (shoulder and elbow joints involved), the pullup (again, shoulder and elbow), squat (knees and hips and back). With compound lifts, you are working more muscles at once, and as a result you’re going to build more muscle overall. Compound lifts are also more functional — they mimick real-world motions. No one lifts anything like they do in a bicep curl, but we squat every day (think of picking something up off the floor, or sitting down and then getting up).
Extra Activities. If you’re doing all of the above tips, you’re on a great track to get lean. But if you’ve stepped up the intensity and are eating super lean for a month or so and want to take it to the next level, then add some extra activities to your schedule several times a week. These could include anything where you get active for at least 30 minutes: playing sports, going on a hike, doing some yardwork, doing some intense house cleaning (no, the Roomba doesn’t count), going swimming, etc. Just get active, in addition to your regular workouts. This extra activity will help you burn those extra calories and help break through your plateau.

—
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7 Fail-proof Ways to Rev Up Your Fat Burning and Get Lean

Article by Leo Babauta. (Follow me on Twitter.)

If you’re like me, you can eat healthy much of the time, exercise a lot, and still find your fat-burning efforts at a plateau.

It seems easier to lose the first 30 pounds than the last bit of fat around your middle.

Who Should Use These Tips

If that’s you, read on.

But if you’re looking to get lean, as I said, these tips will help take you from your foundation of healthy eating and regular exercise to your goal of losing that last bit of stubborn fat.

How to Rev Up Your Fat Burning

You don’t have to do all of the following tips — pick ones that will work best for you and give them a try. If they don’t do much after a few weeks, try some of the other tips:

Lean Your Diet. I typically eat pretty healthy. As a vegetarian, I stick with lots of veggies, fruits, lean protein, nuts, whole grains, low-fat dairy, and good fats. For the most part. But I also allow myself some indulgences, including veggie pizza, some sweets, and other treats. And while I think that’s a good lifestyle to have, sometimes you have to get a little strict with yourself for a little while to achieve your goals. So right now I’m on a self-created diet with only one menu plan — I eat the same things every day. I have a set breakfast, set lunch, set dinner, and set snacks. I’ve taken the choice out of eating, and for me that’s been working. That might not work for everyone. The key is to cut out the junk food and other treats (except for maybe 1-2 cheat meals a week). Cut back on grains for a little while and focus more on lean protein, veggies, fruits and good fats. With a diet like this, you’ll get lean faster.
Intervals. If you do cardio exercise such as running, cycling, rowing, or what have you … rev it up with higher-intensity intervals. This means going at a little under full speed for a short interval, and then going slow for another short interval. There are tons of great interval workouts, but one of my favorites recently are Tabata Intervals — basically 20 seconds of intense exercise, then 10 seconds of rest … and repeat those intervals 8 times. That’s a total of four minutes — a great workout in a short amount of time. I suggest easing into interval training if you haven’t done much of it before — just pick up the pace for a minute, then go slower for another minute. Don’t overdo it at first. Also realize that if you do intense intevals, you will probably have to cut back on the duration of the exercise.
Metcon Workouts. These are usually workouts that combine strength training with cardio at high intensities. Generally they’re about 20 minutes (give or take 10 minutes), and they use a combination of exercises with no rest in between. Crossfit is the ultimate expression of this philosophy — typical workouts include doing four rounds of 400-meter sprints and 50 squats (as fast as you can) … or 100 pullups, 100 pushups, 100 situps, 100 squats (as fast as you can). See Crossfit’s “girl named Workouts of the Day” for more examples.
Hills. If you normally run, add some challenge to your runs with hills. Hills are like strength training for runners. They add intensity and are a great way to rev up the fat burning. I suggest easing into hill running if you’re not used to it. Start by running a slightly hilly course — gentle, rolling hills. Then run a course with hills that are a bit tougher. Then, when you’re good and strong (after a few weeks), do some hill repeats up a challenging hill — run hard up the hill, then go easy down the hill, for 5-7 repeats. You’ll curse my name when you’re done.
Heavy Weights. If you normally do strength training, but only do bodyweight exercises (which are great) or do high reps with lighter or medium weights, try increasing the intensity. Do this gradually, of course, as you don’t want to overdo it at first. Shoot for 3 sets of 5 reps with a heavier weight, for each exercise you do. This will help you to build more muscle and increase your metabolism.
Compound Lifts. Combine the above tip of lifting heavier weights with this tip — only do compound lifts. That means no isolation lifts, where you’re only working one muscle group at a time. Be sure that each lift uses two or more joints. Bicep curls are an example of an isolation lift — only the elbow joint is involved. Examples of compound lifts include the bench press (shoulder and elbow joints involved), the pullup (again, shoulder and elbow), squat (knees and hips and back). With compound lifts, you are working more muscles at once, and as a result you’re going to build more muscle overall. Compound lifts are also more functional — they mimick real-world motions. No one lifts anything like they do in a bicep curl, but we squat every day (think of picking something up off the floor, or sitting down and then getting up).
Extra Activities. If you’re doing all of the above tips, you’re on a great track to get lean. But if you’ve stepped up the intensity and are eating super lean for a month or so and want to take it to the next level, then add some extra activities to your schedule several times a week. These could include anything where you get active for at least 30 minutes: playing sports, going on a hike, doing some yardwork, doing some intense house cleaning (no, the Roomba doesn’t count), going swimming, etc. Just get active, in addition to your regular workouts. This extra activity will help you burn those extra calories and help break through your plateau.

—
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Posted on 9 November 2008 in Fitness, Health Tip Day |
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Comments (70)

Eric Hamm Says:

November 9th, 2008, 20:09 pm

Though I have no issues in the fat department (I’m one of them skinny folk), I do have issues with my high metabolism. Basically, it causes me to be border line hypoglycemic. And because of this I have to have a very strict diet, or I end up ‘crashing’ and feeling the results of low blood sugar.

The only reason I mention this on your great post here, is because the tips you gave are all very useful for someone in my situation. So I just wanted to add that this kind of diet and physical activity is also great for those who have hypoglycemia as well as other ‘blood sugar’ disorders.

Excellent tips, Leo. A great way to start off the week! Eric.

Matt Says:

November 9th, 2008, 20:17 pm

For me simple running works perfectly with some additional strength training. A mixture of cardio and anaerobic exercises can really do miracles.

I do agree with sticking to a simple meal plan, which is identical or similar every day. I do exactly the same - no changes, just plain routine with some small treats not to often. If you set it right, so that it has all the macros you need, it gets very easy to avoid temptations of candy bars and other ‘goodies’ from the vending machine at work.

Alex Shalman Says:

November 9th, 2008, 20:20 pm

The thing that helped me the most with weight loss was to make certain activities automatic. Not eating after 7pm, not eating certain foods, doing 30 minutes cardio a day no matter what, etc.

Using this system I lost 14 lbs in the first month, and I wrote about it in 11 Mindless Eating Habits for Skinny Robots

Devon Says:

November 9th, 2008, 20:22 pm

Crossfit will do it for sure.

Lewis Carnelian Says:

November 9th, 2008, 21:26 pm

I’d love to know what your daily diet is…?

Leo Says:

November 9th, 2008, 21:45 pm

Thanks for the thoughts and tips, everyone!

@Lewis Carnelian: I was going to write about my daily diet in a separate post after I can see what the results are … but currently I am eating:

* Breakfast: scrambled eggs with lots of veggies and some cheese
* Morning snack: Cottage cheese w/ fruit
* Lunch: big salad with lots of greens and veggies, fruit, nuts, feta cheese, beans, some spritzes of low-fat spray-on dressing
* Afternoon snack: yogurt w/ fruit, berries and muesli (my only grain for the day)
* Dinner: scrambled tofu (w/ spices) and veggies
* Snack: almonds and raisins, eaten anytime I’m hungry
* Protein shake of whey, soymilk, berries … usually drink this after a workout

So far I’m enjoying this diet — I really like all of the foods on it. When I get tired of it, I’ll create a new diet and stick to that for awhile.

Philip Rolling Says:

November 9th, 2008, 21:58 pm

While all the above mentioned methods are true, something that needs to be kept in mind is the role of weight gain in metabolism. If you lose weight by restricting calories, you’re not just losing fat, you’re also losing muscle. Furthermore, your body is going to treat the decreased amount of calories as a sign that you’re starving and its going to hoard any calories you give it. Your metabolism effectively slow down between 10 to 15% as a survival mechanism. On the other hand, if you were to gain healthy weight your metabolism will increase about 10 to 15% to compensate. (I can dig up the research if anyone is interested.)

In summary, muscle is your friend, more weight is better in more ways than one and calorie restriction is bad. Train smart, eat smart and stay healthy.

Rebecca Says:

November 9th, 2008, 22:05 pm

This article came along at just the right time….I’m currently “shopping” for a new fitness plan.

I have lost all of the weight that I wanted to lose but I’ve only put in a half assed effort as far as training goes.
I want to go from thin, to athletic.

I will be starting a 30 day trial once I decide on an approach and posting before and after photos.

I’ve found that having a public forum (blog) is helpful for motivating me to accomplish things, it makes me accountable to the readers, not just myself.

Jeff Says:

November 9th, 2008, 22:37 pm

After reading about evolutionary nutrition I decided to cut out grains for good — for our 2.5 million year history, grains only entered the diet 10,000 years ago.

That melted all fat away without any extra effort on my part. If I knew it was going to be that easy I would’ve ditched grains much sooner. :)

Brennan Says:

November 9th, 2008, 22:47 pm

Compound lifts are great. Here’s a link to the pdf document explaining the program I use and its benefits (http://patheticallyawesome.files.wordpress.com/2008/10/stronglifts-5×5.pdf). I got it from this website (http://stronglifts.com/), which I’ve found to be a pretty good resource for nutrition and weight training. Hopefully it’s helpful so some readers.

The document is a bit lengthy so I imagine most people will quickly browse through it. But it’s worth the time to actually sit and read it. There’s a lot of good content.

This site is also pretty cool if you’re into strength training (http://www.straighttothebar.com/).

Chris Says:

November 9th, 2008, 23:02 pm

So true! Weight training is benefical on so many levels. Good post.

Tabitha (From Single to Married) Says:

November 9th, 2008, 23:09 pm

I have about 10 pounds that I’ve been trying to lose just to get to my goal and be more healthy. I have recently started exercising regularly and am already seeing a difference. I also find that portion size is really key because even though I eat really healthy, if I don’t eat moderate portions, I don’t lose weight.

Rahul Says:

November 9th, 2008, 23:16 pm

Well… I’m not an exercise freak. But 10 min of stretching daily and around 30 min of walk is quite good enough for me. It is a daily workout for me. :)

Trevor Says:

November 9th, 2008, 23:23 pm

I found that when you are a little bit hungry, don’t go for food. Then you won’t be as inclined to eat as much and gain weight.

Saves some $$ too!

Allena Says:

November 9th, 2008, 23:29 pm

HEY Leo- GAWD I love talking about food and fitness… but anyway, I recall reading somewhere that you have to shake up what you eat just like you have to shake up how you train- because your body gets too used to it…. Have you ever heard that? I don’t recall WHY, but I suppose your body could start… I don’t know…getting so accustomed that it stores it, cause it knows what’s coming. Also I added up your calories, and knowing next to nothing about your training, I have to wonder if that’s “enough”!

Anyway LOVE the article and discussion. ~Allena T

Fit Bottomed Girl Says:

November 10th, 2008, 0:20 am

Great post — Metcons are AWESOME!!!

Charles Says:

November 10th, 2008, 1:30 am

I like the article–had a question about lean protein but I think you answered it with scrambled eggs for breakfast.

I’m just getting back into a better diet and exercise and find that great variety in both are much more interesting to me, though planning and preparing an exciting diet is time consuming.

Valeria | TimelessLessons Says:

November 10th, 2008, 4:38 am

Great articles, and fitness is (I think) a pretty simple thing in theory to maintain. And are you ready for the number one exercise tip of all time? “Commit and don’t quit!” or to quote Nike, “Just do it!” and stay consistent.

chanin Says:

November 10th, 2008, 6:04 am

good article thanks for share

regard

slowfit Says:

November 10th, 2008, 6:25 am

Why does not one ever say: track your calories, then lower them until you loose the weight you want? Maybe too much effort involved, or too much responsibility. Either way, it works quickly and efficiently, and teaches you what you need to do to maintain your weight loss.

Lewis Carnelian Says:

November 10th, 2008, 6:46 am

Hey Slowfit, does that work….? Do you know what your daily calorie intake was when you started loosing weight….? I’m just going through that at the moment but still seem to be staying the same weight even though I’ve dropped about 600cal a day, and exercise 4-5 times a week. I’m 180cm tall and 98kilos - sort of chunky and need to loose about 10kilos.

Frugal Dad Says:

November 10th, 2008, 8:04 am

I certainly needed this post–I just look at a jelly doughnut and gain five pounds! I was blessed with a slow metabolism and a killer sweet tooth, not a good combination. The most success I’ve had with losing weight was the Body for Life plan, which was essentially a high-protein diet. Carbs were allowed, but had to be offset by a protein. It kept me from eating a bunch of junk without any quality food along with it.

My latest approach is an attempt to tie frugality to eating such that I’m eating less to spend less on food, while maintaining high quality foods. So, I’ve been trying to eliminate junk food, fast food, etc. as it wastes both dollars and calories.

Rob Says:

November 10th, 2008, 9:05 am

What are the author’s credentials and sources of info for nutrition and exercise adivce? Being a “vegetarian” and “runner” are not impressive.

Steve Says:

November 10th, 2008, 9:11 am

If you really want to “go lean,” you need to eat correctly (which you already are) and get primal with your workouts:

http://openwaterchicago.wordpress.com/power-law-strength-training/

Bold, simple, elegant, and hardwired into our bodies for over 50,000 years!

Kelly Says:

November 10th, 2008, 10:34 am

Just this morning the husband and I agreed to re-institute “Veggie Wednesdays” - only eating veggies and brown rice for dinner on Wednesdays. Making fruits and veggies more of a staple in our diets should be my focus since I am the primary cook. We will do better - one step at a time.

Googlat Says:

November 10th, 2008, 11:19 am

I like thise article
it is very good

my year without Says:

November 10th, 2008, 11:38 am

I thought that by cutting out all white refined sugar I would lose weight–all that extra carefree, donut-eating newlywed weight. I was wrong! Even though I’ve been going strong giving up the white stuff, I still have this extra 15 lbs. mocking me. Maybe I need to lighten up on the honey and natural sweeteners….my sweet tooth is still fighting me!

Can’t wait to try incorporating your easy suggestions. The cross-fit training sounds like it would produce results.

Maria | Never the Same River Twice Says:

November 10th, 2008, 11:44 am

I’m a bit on the pudgy side at the moment (too much blogging, not enough exercise!), but I’ve had great success in the past with circuit training. Essentially, circuit training involves moving quickly from one resistance exercise to the next, working the whole body while getting an aerobic workout as well. Even though I’m not a man, the Abs Diet workout from Men’s Health has worked well for me.

Laurie | Express Yourself to Success Says:

November 10th, 2008, 12:40 pm

Great tips, Leo - especially since there were a few I’d never even heard of before! I’ll give them a go.

One thing I do, which I guess would fall under point 7 Extra Acitivites, is walking more in my daily routine. When I take the subway (or bus), I leave a bit earlier and walk two subway stops away from my home and get off the subway two stops away from my destination…or one stop if time is an issue. It’s an easy way to add on extra walking time without it seeming like extra effort.

Sheri Says:

November 10th, 2008, 13:09 pm

I tend, also, to be one of those skinny folk…but thin doesn’t always equate to healthy. While I can hear the under-breath grumble of “B$#&@” when I brush by the walkers on their cell phones (that always makes me wonder) I have to make a concentrated effort to keep moving and put down the tiramisu.

Non weight-related health issues make it a priority to make it a lifestyle, not a diet or chore. My brain works against any kind of stringent, enforceable abstinence. If I tell myself that I will feel less X or more Y, the grey-matter gets it despite the reluctance.

I think that applies to the majority…if it becomes a “must” or a “have-to” your already gearing up for a struggle. If the benefits are emphasized and made less of a penance…the fight goes out of the battle

Vincent Says:

November 10th, 2008, 13:17 pm

Hi Leo,

Great tips you have over here Leo.

Interval and weight lifting are great ways to boost the metabolism rate. Eating frequently (small meals and healthy food) will also increase the metabolism rate too.

Cheers
Vincent
Personal Development Blogger

Helen Clement Says:

November 10th, 2008, 15:00 pm

“No one lifts anything like they do in a bicep curl” — my biceps were well-developed years before I ever started lifting weights because I lifted stacks and boxes of books (as a bookdealer, librarian, etc). It really is a similar motion.

Great post (as usual!) — very timely for me, and I especially like your diet. Thank you!

Rahat Says:

November 10th, 2008, 16:25 pm

What works for me is running and not consuming any sugar. This combination seems to be working well for me and I’ve lost a great deal of weight.

Healthy Gaming Says:

November 10th, 2008, 16:37 pm

Great article Leo, I had never heard of the Metcon workouts before. Thanks!

Ron Towns Says:

November 10th, 2008, 16:54 pm

I use mediation every single day to create focus around my fitness goals.

Another method I use on top of meditation is the use of a vision boards. Have you ever heard of them? They are images pasted on a board that represent your hopes, dreams, and goals. Studying these boards every days plants seeds of these goals within your subconscious mind.

Your subconscious mind is where all of your habits are formed. Combine these visualizations with mediation and self-affirmations, and the seed of your goal in your subconscious mind will begin to grow, sprouting a newly developed habit that is oriented towards your desired outcome, or goal.

John Assaraf does a better job of explaining this and showing you how to do it in his new book “The Complete Vision Board Kit.” I downloaded the free chapter here at http://www.TheVisionBoardKit.com.

Nathan Says:

November 10th, 2008, 17:17 pm

Anyone ever get called skinny? I’m pretty healthy and I’m getting a lot of, ‘are you eating’ or ‘are you sick’ from my family. I know they are concerned, but I’m naturally tall and skinny. I think it’s because I exercise often and eat relatively healthy that I maintain a low weight, but it’s a little frustrating to get called skinny. UGH!

John Kantor Says:

November 10th, 2008, 18:42 pm

Zone Diet

Christine Says:

November 10th, 2008, 19:21 pm

Cutting out the sugar and hardly eating out made a huge difference for me.

Rose Garden Says:

November 10th, 2008, 20:10 pm

Exercise is great and while it wouldn’t hurt to add some more to my routine, from a weight perspective, it is not my biggest challenge.

A couple of weeks ago I realized my metabolism had bottom out, and so revved it up with some high-calorie days, and sure enough it worked. Switched back to low-cal, high produce diet (ovo-lacto vegetarian), started losing weight again, but ended up with a protein craving and overindulged on dairy. Back to square one.

My weight issue is really a mental block as much as anything — I’m not heavy, but carry a few extra pounds (maybe 7-10 primarily in my thighs & hips - stomach is flat), am reasonbly strong and fit without being uber athletic, but want a more “lean” look. My challenge is that every time I get below a certain weight, I seem to subconciously panic about feeling too light on my feet or something nutty like that… and eat away my weight loss.

Maybe a “wish” picture should go up on the refrigerator door as motivation… the mirror isn’t bad enough (anymore) to give me that last little push.

Tom Says:

November 10th, 2008, 21:57 pm

Thanks for the great article! I’m curious what your set meal plan is? Could you describe what your daily diet consists of? Perhaps an idea for a future post as well :)

Stephen - Balanced Existence Says:

November 10th, 2008, 22:32 pm

There’s some great advice in this article that I completely agree with. Particularly intervals, strength training and compound lifts such as deadlift, squat and the Olympic lifts.

Others I would suggest is eat small meals regularly and check out medium chain fatty acids (such as cooconut oil) which have been shown to boost metabolism among many other benefits.

Keeping a very stable blood sugar level by eating low glycemic index foods regularly is also a good idea because then you wont crash and have to eat a stack of food (usually processed carbs because they are usually at hand) in an attempt to bring your blood sugar and energy levels back up.

Stephen

Chris Says:

November 10th, 2008, 22:38 pm

Heavy weight training combined with intervals has worked wonders for me. 40lbs lost since i quit smoking on december 17th, 2007. 1 year anniversary coming!

Jess Wilder Says:

November 10th, 2008, 22:45 pm

I like skateboarding and roller skating. I am 42 and still eat like a teenager but daily skateboarding and/or skating (2 hours weekdays and more on weekends) keeps me trim and fit.

Jess
http://www.anolite.echoz.com

Leo Says:

November 10th, 2008, 23:13 pm

@Tom: Actually I posted my meal plan in the comments above. :) As I said in that comment: 1) I wanted to wait to see results from the meal plan before really discussing it; and 2) I plan to change it if it gets boring, but for now I really love all the foods I’m eating every day.

Leo Says:

November 10th, 2008, 23:21 pm

@Helen Clement: Lifting boxes and stacks of books is a great way to develop your biceps — and other muscles! It’s not at all like a bicep curl, however, if you think about it: in a bicep curl, you only bend your elbow and move your forearm, while keeping your upper arm motionless as well as the rest of your body. When you lift a box, you bend down and use all of your arm as well as your legs, back, abs and other muscles. If you’re lifting the box right, you’re doing it like a squat — except that if you lift the box high you’re also doing an overhead press. Either way, you’re using compound lifts, not isolation exercises. That’s my main point.

@Rob: I guess I should have posted my credentials in this post … I’ve talked about it many times before, but I don’t claim to be an expert at all. I’m just a regular guy experimenting with different things, including healthy eating and exercise. What I post here is simply what I’ve learned through research, experimentation, and failing and succeeding. I share it in hopes that it will help others in their journey. As always, what works for me might not work exactly the same for you, but I think there are general things that can be extrapolated. At any rate, it’s always great to get inspiration from others doing things similar to what you want to do — I know I get that kind of inspiration every day from others!

Leo Says:

November 10th, 2008, 23:23 pm

@Nathan: I was called skinny for years! Man, I long for those days. :)

For skinny people trying to gain some muscle, it’s generally recommended that you 1) start lifting heavier weights (try 3 sets of 5 reps of heavy weight); 2) do compound lifts (see the post for more) to engage more muscle groups and grow muscle faster; 3) eat a lot, including protein.

Coop Says:

November 11th, 2008, 1:15 am

Hi Leo,
Eating plan sounds good, lean proteins, fish, veggies, some fruit, nuts and seeds.

CrossFit’s metcon workouts will indeed burn fat..proceed carefully with these and adjust as necessary.

And…get enough sleep! Super important.

Years ago when I first started as a trainer eating lousy and lack of movement were the main problems that I saw…but these days stress and lack of sleep are major issues.

Best,
Coop

Mel T Says:

November 11th, 2008, 1:35 am

Great post, Leo.

I found it particularly interesting that you’ve tried a one menu plan.

It’s clear with things like these, that you obviously don’t lack in the ‘will to do’ department, which is the problem most people have.

Israel Says:

November 11th, 2008, 3:06 am

I will never forget the first time I ran hills. Wow!!! It was in high school in football camp and it hurt bad! Real bad, I have never like hills since. But I must admit that running hills provides a challenging workout. The hills we ran were really steep.

Dr Jay Says:

November 11th, 2008, 3:16 am

lovely article, really informative too. I love it!

Miss Gisele B | myBeautyMatch.com Says:

November 11th, 2008, 3:28 am

Excellent article once again Leo. I’m not an exercise freak. But I walk for 20-30 minutes per day helps to burn my calories.

ntopics Says:

November 11th, 2008, 4:40 am

Be careful with heavy weights because you can
easily hurt yourself.

thanks from tony

Himadri Says:

November 11th, 2008, 4:44 am

the article is really nice n i’ll try 2 follow the tips………

erichansa Says:

November 11th, 2008, 5:34 am

You know, the thing I think these things always leave out is that you’re not going to wake up the second day, week, or even month and suddenly find that your body is exactly the way you want it. It requires dedication.

TV Guide Says:

November 11th, 2008, 9:51 am

Running is the best way to lose weight, no question of it. Hill running just about tops it off. I run 10 miles most days with a longer 15+ at least once per week.

Only problem is the time it takes.

dr aletta Says:

November 11th, 2008, 10:02 am

Many of us aren’t in as good shape as we like to think we are. You have given me the kick in the ass I needed to get back to basics, lace up the running shoes and sweat. Thanks, I needed that.

camie Says:

November 11th, 2008, 10:13 am

The only thing that concerns me about your message is the fact that you say you have meals set every day. If you mean that you eat the same exact meals everyday, this can be very unhealthy for you. But if you eat the same exact meals every week (meaning Monday lunch-tuna, Tuesday dinner-chicken) then this is much better for you.

El Rorro Says:

November 11th, 2008, 11:21 am

Why everyone uses the stupid word VEGGIES and not VEGETABLES? What a freaking gay word!

Joe | A New Band A Day.com Says:

November 11th, 2008, 11:49 am

I can vouch for the hill-running being tough work, especially when you get onto the steep repetitive stage, but it’s really worth it. You only need to do it once a week for a few weeks to feel the fitness results.

Mr. K Says:

November 11th, 2008, 12:31 pm

I use this type of meal plan for a week or two at a time and it works very well for me for a number of reasons. For starters, having too many types of foods and recipes almost always ends up in me wasting food because it goes bad before I can eat all of it. I’m single and do not share my food with anyone, so, for example, even having more than one type of bread in my house is inevitably going to result in some of it going bad before I can eat it.

It also help in that I sometimes purposefully stray from my diet and hit up a sub shop like Jimmy John’s to eat a larger meal if I’ve just finished a 1.5 hour strength training session and know my body and take and use some extra calories. Having a repetitious meal plan helps me jump right back to where I was because it gets hard-wired into my mind after a couple of days.

Further, it simplifies food preparation at the beginning of the week, which usually leads me to stick to it better than if I had more variety because I had to spend less time on Sunday/Monday getting myself prepped for the week ahead.

bohemian Says:

November 11th, 2008, 14:02 pm

I have found that when I start to gain weight if I monitor what I eat I can get it back where I want it. There are tons of programs on the web that will help with this I have been using a free one at webfitnesstools.com. As soon as I start logging what I eat it becomes apparent pretty quick what the problem is.

But basically your weight loss/gain comes down to a simple balance of :
* (+) the foods you eat
* (-) our activities/exercise
* (-) your BMR (wiki link http://en.wikipedia.org/wiki/Basal_metabolic_rate)
– the calorie balance is your weight loss/gain. One pound=3500 calories.

Frugalidad-- the simple life (in spanish) Says:

November 11th, 2008, 14:25 pm

run intervals, train cardio before and after weights, and try to not eat so much junk food in the week. And forget about getting that extra pizza piece, eat 5 small meals a day:)
I can assure you success.

great post.

Tom Says:

November 11th, 2008, 17:38 pm

Thanks Leo! I missed that comment with the meal plan. Hey it sounds pretty good! I think I might take that for a spin for a couple days and see how it works out. Thank you again for the response and the great article.

Maura Says:

November 12th, 2008, 0:28 am

For all you running freaks out there (especially those of you on an ego trip over it), yeah, it’s good exercise, but not right for everyone. A physical therapist recommended that I stay away from it - at least, longer runs - saying “running may not ever be your sport” due to old injuries and surgeries that may never fully heal (and probably my body type as well).

So, pick what’s right for you - not everything works the same for everybody.

Yavor Says:

November 12th, 2008, 3:27 am

This may sound shocking (or not) but in the summer I discovered the ultimate way to lose weight. Fasting. Just eat less if you wanna weigh less. There is research that if you fast (i.e. not eat for 18-24 hrs) twice a week and weight train 3 times a week you will:

-lose fat
-gain or at least preserve muscle mass

Raised Path Says:

November 12th, 2008, 14:55 pm

I’m currently doing the Body for Life program which has been great so far. The only problems seem to be with the diet. I eat mostly a vegetarian diet, consuming salmon or shrimp a few times a week. I’m allergic to dairy to low fat cottage cheese and egg whites are out.
I’m still playing around with it and am about two weeks into the program.
The interval training for the cardio aspect is really tough. It’s only 20 minutes a day 3 times a week, but if you put your full effort you end up exhausted.
I love your site, keep up the great work!

Marc

Martha Says:

November 12th, 2008, 17:08 pm

I think there may be a simpler, more pleasurable way that is totally in alignment with your recent post about doing less to achieve more. You may want to check out The Slow Down Diet: Eating for Pleasure, Energy, & Weight Loss by Marc David, a nutritionist with a master’s degree in the Psychology of Eating. By following his plan for slowing down, eliminating stress, and focusing on the quality and pleasure of food, I have lost weight and improved my health without struggle. He offers an approach that addresses our bodies, minds, and spirits.

Forest Says:

November 13th, 2008, 2:39 am

Just along the lines of your post, more and more research I have seen is showing the benefits of doing intervals vs. steady-state work for cardio in regards to maintaining lean body mass, improving body composition, etc. The ‘metcon’ workouts (especially those from CrossFit) that you mention are, in my recent experience, an awesome and super intense change up for almost all of our regular routines.

Great Post!

Laura Says:

November 20th, 2008, 12:33 pm

I’m not a doctor or a certified trainer — and I don’t play one on TV. *smile*

Just wanted to mention that researching things on your own is great, but use the expertise of your doctor and/or a certified trainer at your gym if you have access to those folks. You can tell them your goals and they know the science of nutrition and fitness and can advise you.

Look for things that are maintainable, and work long term without risks to your health.

Andrew R Says:

November 25th, 2008, 16:20 pm

Hey Leo,

Really cool article! There are some really great tips here and I personally subscribe to all 7, in some form or another.

One tweak that I would make, which I made myself at the prompt of another health and fitness blogger (thanks SoG), would be to switch from Soymilk to Almond Milk. This may seem kind of nit-picky, but it’s an easy switch, it costs the same amount of money, storage is the same as well, and it will actually help your testosterone production!! Yep, you heard that right, soymilk will thwart natural testosterone production in you body. Less testosterone = less muscle building = lesser ability to burn fat… I’d recommend that you check out the following articles by Scott Kustes over at Modern Forager (genius, by the way, they guy knows his stuff) and let me know what you think!

http://www.modernforager.com/blog/2008/09/26/eight-ways-to-lower-your-testosterone-levels/

and

http://www.modernforager.com/blog/2007/11/16/ditch-the-soy/

Thank again, great post!

All the Best,

Andrew R