I’ve been getting a lot of e-mails this week asking if we have a quick solution for losing the extra kilos packed on over the Easter Holidays.
While there is no ‘quick fix’ I have put together a new 8 Week Fat Loss Accelerator Program that you might be interested in…
…if you live in Sydney’s Eastern Suburbs and you want fast results.
Most of our weight loss coaching is pretty much full right now but we do have a few spots still available so I thought I’d let you know the 8 Week Fat LossAccelerator Program starts April 29th.
The program includes 8 weeks of unlimited boot camp training 6-days per week to all our locations + online nutrition coaching + 8 Saturday advanced fat burning workouts with our head trainer Bart.
And the best part is… it’s FREE to all existing Dangerously Fit members on the unlimited package or $397 to non-DF members.
The only catch is our online nutrition coaching is already nearly full and we can only take on 20 new participants….
…So if you want to get into killer shape quickly then make sure you register for our 8 Week Fat Loss Accelerator Program while we still have spots available.
Here are Some of Our DF Members…
Here’s how you register…
Call us on 1300 557 735 or email us and let us know you would like to join the new 8 Week Fat Loss Accelerator Program and we’ll get you fixed up and ready for April 29th.
We look forward to seeing you there!
1300 557 735
Dan here checking in with you 🙂
I hope you’re having a great start to 2017 and following through with your fitness plan for this year!
While you’re breaking a sweat towards getting that sexy body, I want you to remember this one thing…
Lifting heavy weights isn’t going to make you look big and bulky.
It’s one of the biggest fitness myths and you’ll see it everywhere on the internet.
These kind of articles are misleading you for one reason and one reason only… to make a sale.
I’ve seen so much nonsense written by ‘experts’ and ‘fitness writers’ that aren’t professionally qualified in the fitness industry to give advice.
Here is what will make you bulky…
Too much sugar
And, one of the biggest culprits is too much alcohol.
Let’s take a quick look at the sugar content of some the most popular alcoholic drinks…
The amount of calories your body needs on a daily basis will vary from person to person and will depend on your current bodyweight and the level of activity you do each day.
You can use our calorie tool to calculate how many calories you need to consume each day if you want to lose weight, click here -> https://clients.dangerouslyfit.com.au/nutrition/calorie-range-tool/
So remember, lifting heavy weights won’t make you bulky but that next Piña colada will.
I hope you had an amazing start to 2017!
I want to share with you something you may find very helpful for your fitness goals this year…
Clients often ask me-
“What is the quickest and easiest way to lose weight?”
The answer is simple.
Although it requires a little bit of work it’s so easy to do… get this right and you’ll easily drop 1-2 kilos per week – and that’s each week!
Thousands of my clients have followed this same simple approach and achieved dramatic results…no catch here just great results (click here to view some of my clients testimonials).
Now, even though it’s so simple to do… people often overlook the basics in search for a ‘magic pill’ or ‘special shake’, or some kind of short cut that requires no effort.
Ok, so here it is…
Calories are fuel.Too many calories and you’ll gain weight, too few calories and your body will go into starvation mode and slow down your metabolism which will cause…yes, you guessed it, weight gain.
Slow metabolism is disastrous for weight loss.
Unfortunately, you’ll read a lot of nonsense on the internet that you need to eat XYZ calories to lose weight, this cookie cutter approach to weight loss doesn’t work.
Everyone is different, why would a women weighing 50-kilos eat the same amount of calories as a 90-kilo women?
It doesn’t make sense, right?
Others suggest you calculate your daily calorie intake according to your BMI (Basal metabolic Index).
Ugh, not again…
Your BMI is a measure of body fat based on your weight in relation to your height.
Forget BMI, it’s a waste of time, it doesn’t account for bone density or lean muscle mass.
For nearly all my adult life my BMI has been at obesity levels yet my bodyfat percentage has always been in single digits, why?
Because I’ve always done a lot of strength training so I have always carried a lot of muscle.
BMI doesn’t factor in how much lean muscle you carry, it just calculates your height in relation to your weight.
Yep, a complete waste of time!
So you might be asking…
“How Many Calories Per Day Should I Eat To Lose Weight?”
Ultimately it depends on two things;
- How much exercise you’re doing.
- What your current bodyweight is.
The truth is, weight loss really isn’t rocket science and I get very frustrated when people over-complicate things…Ah, c’mon-it’s so simple!!
Calories in / calories out = weight loss or weight gain.
The amount of calories you burn each day must be higher than the calories you consume… that’s it!
This is what we call a calorie deficit.
Where your body burns more calories than you’re consuming, thus burning stored body fat.
We do this two ways;
You need to eat the right foods-foods that are higher in protein and lower in sugar.
Try and cut out as much sugar from your diet as possible, especially those found in processed foods, alcohol and, of course, sugary drinks.
Substitute the above with protein at each meal, this is important because, if we cut calories, we do not want to lose lean muscle.
Muscle is the only tissue that is metabolically expensive, which basically means the more muscle you have – the more calories you’ll burn.
So you want to eat plenty of protein whilst performing strength training to maintain or increase your lean muscle mass when you begin to cut your calories.
I know I know, what you’re thinking right now…”But Dan it will be so difficult to quit eating and drinking things that make me feel so good…” Let me get this one straight—Your food is for fuel not for enjoyment!
You can certainly treat yourself with anything you want BUT only once a week. Nope, not a cheat day just ONE cheat meal a week…;)
Back to ‘cutting calories’.
You need to cut your daily calorie intake by 20%.
Which will involve you counting your calories for the first couple of weeks, but don’t get put off by this – it’s much easier than people think and you only need to do it for the first couple of weeks until you learn portion sizes.
You can upload your calories into a free app like myfitnesspal, once you have all your favorite foods loaded in there it’s easy.
Be warned though, it comes with a default setting of 1300 calories per day!
Do not use this default calorie range – you need to calculate the exact amount of calories your body needs.
If you click the link below you can use my calorie tool.
My calorie tool will calculate exactly how many calories your body needs if you want to lose weight (assuming you’re exercising 3-4 times per week).
The second step to raising your metabolism is with exercise.
The higher your metabolism, the more calories your body will burn each day.
The goal is to train smarter— not harder.
With the right type of exercise, you will be burning calories 24 hours a day with what is known as EPOC.
Excess post-exercise oxygen consumption is what happens after you train and also the number of calories you burn at rest.
This is also known as afterburn.
You really don’t need to be spending hours doing long slow cardio.
Slow steady state cardio does very little to elevate your metabolism or burn calories.
You need to create EPOC through high-intensity training.
High-intensity training can be done with interval training, stairs, hills and other types of high-intensity activities.
My favorite is metabolic conditioning, AKA Metcon.
The main reason I like Metcon is because it can work both energy systems simultaneously…
… and we can do it with resistance training.
Which brings me to my third point… building lean muscle through resistance training.
Now, ladies don’t worry – you won’t get bulky.
The type of resistance training we do won’t make you gain bulky muscle.
Instead, it will tone your body and build lean athletic looking muscles.
Like I said earlier, muscle is the only tissue that burns calories…
So by adding lean muscle, you will be burning more calories all day long!
So today’s takeaways are…
To lose weight you must create a calorie deficit.
Ultimately you do this by reducing your daily calorie intake and ramping up your metabolism with high-intensity training.
Wishing you the best of health,
There is nothing more frustrating than training hard and not seeing results, you work your butt…. however, the numbers on the scale just won’t move.
Before you lose hope, make sure you have these 3 bases covered.
These are not always the most talked about or the most sexy… but in my experience can make all the difference in breaking through plateaus.
#1: Consistency – Make Health a Habit
Consistency is the #1 factor for losing weight.
Because… you’re a combination of your habits, good or bad.
Let’s be honest, if you’re overweight it’s not because you made one bad decision… it’s because you consistently made bad decisions – for weeks, months, years and even decades.
So many times I see clients that want to undo years of neglect in just a week or two.
Unrealistic goals will kill your motivation.
I always explain to my 6-Week Body Challenge members that our program is not a quick fix… you can only lose 1-2 kilos of body fat per week.
If you lose weight faster then it’s not body fat you’re losing, but muscle and water.
And if you lose muscle it’ll slow down your metabolism making weight loss even more difficult in the future because muscle is the only tissue that is metabolically expensive (burns calories).
So, if you want to lose 10 kilos, expect to be training for 6-8 weeks to reach your goal.
Take one day at a time… old habits are tough to break and new habits can be difficult to form, but through repetition, it’s possible to form new good habits and break old bad habits.
#2: Salt, Sugar, Fat – Eliminate Processed Foods
Cut out processed foods and eat fresh clean home cooked meals.
I recently read a great book called Salt Sugar Fat: How the Food Giants Hooked Us.
In this book the author talks about how “Food companies manipulate our biological desires to scientifically engineer foods that induce cravings to overeat, using terms like mouth feel for fats and bliss point for sugars to tinker with formulations that will trigger the optimum food high. Coke even refers to their best customers as heavy users.”
If you’re interested in your health and wellbeing then I highly recommend you read this book…
#3: Recover Well to Reap the Full Benefits
Exercising consistency is essential, but you’ll only get the full benefits of all your hard work if you recover well.
The magic happens when you recover from the workout, not during the workout itself… so recover well!
Always rest between workouts and never work the same muscle groups two days in a row.
Incorporate an active recovery workout into your program like walking, swimming and stretching.
Try to get a minimum of 7 hours of sleep a day, sleep plays an important role in good health and well-being, it resets our hormones, allows your body to repair itself and can help protect your mental health, physical health and quality of life.