How To Lose Fat On
Weekends
The weekends are a
killer for most people on any sort of exercise plan,
especially if fat
loss is the main
goal.
I'm willing to bet that you don't work on
weekends, so that throws you out of your
routine. You
probably have activities, either for your kids or
yourself, that you need to run around to and errands to
run, or chores to do around the house, and you get out of
bed a little later (unless you have kids or a whiny dog,
like me).
All this throws you out of the routine you've
made for yourself during the week.
You're not getting up at the same time, not
preparing the same healthy breakfast, or you're eating it
a little too late in the morning and probably splurging a
little bit because, hey, it's the weekend. You're entitled to a
little relaxing and splurging on the weekends, aren't
you?
That's true to some degree. I know that I relax my
eating habits a little on the weekend. Not too much,
though. If
you splurge or relax too much you're going to put your
goals at a standstill (at best) or not make any progress
at all.
Weekends can
actually kill your fat loss goals.
So here's what I do, and what you should do too,
in order to keep yourself on the right track and still
relax a little on the weekends.
1. Do
your fast
fat loss workout first thing
in the morning. As soon as you wake
up, do your fat
loss workout. This may require
getting up 10 minutes earlier than you're used to so you can
make sure you get some peace and quiet, but this is a must
if you really want to stick to your goals. A lot of
my fat loss
workouts only take 10 minutes
to complete, so if you get up just 10 minutes earlier, you
could have a killer fat fighting workout already done in the
time it takes most people to get warmed
up.
a. If you tell
yourself you'll do it later in the morning or even in the
afternoon, you're not going to do it. Something will come
up. A friend
will call and want to go out to dinner. Your family may plan an
evening out. Or
you'll just get sidetracked. Not only will you make
sure you get your workout out of the way, but you'll boost
your metabolism for the rest of the day, meaning you'll burn
more fat than if you otherwise skipped the workout, and
it'll wake you up.
2.
Stick to your same healthy breakfast as during the
week. If you
have a smoothie for breakfast during the week and you
feel great after having it, then do that on the weekends
too. You
know how much I value breakfast when it comes to fighting
fat and just living a healthy lifestyle, so why would the
weekend be any reason not to have it? I'm a creature of
habit, which means I find something I like and stick to
it. So I
have the same exact smoothie on the weekends as I do
during the week. The smoothie includes
blueberries, raspberries, organic skim milk, pomegranate
juice, ground flax seed, wheat germ, and vanilla protein
powder. Try
it sometime, it's great.
3. Don't go overboard with
the "cheat" meals. Whenever people tell me
they're having trouble losing fat and I ask how their eating
habits are during the week and how that compares with the
weekend, the weekend is always the culprit for the failed
fat loss. You
go out to lunch and/or dinner everyday and drink
alcohol. Going
out to lunch and dinner is fine, I encourage it, but there
are ways to do it and stick to your healthy, fat fighting
diet.
a. Don't order
an appetizer.
Don't drink alcohol, and if you do, make sure you're eating
a low-calorie, low-fat meal. Don't eat
fast. Nobody
is going to come snatch your plate from you, so why do
you need to eat that fast? Put your fork down in
between bites and take a drink of water. This ensures you eat
slower and digest your food properly.
4.
Make sure you get your rest. Weekends are supposed
to be a time for you to rest and recoup, but far too many
people go way too hard on the weekends trying to
accomplish way too much. Your body needs to rest
and recuperate at some point and I'm willing to bet you
don't get enough sleep during the week. Doing too much and
stressing yourself out is only going to make it that much
harder to lose fat. Plus it'll make you
lose your hair, gain more belly fat and just be a pain in
the butt to be around.
There you
go. That's the
easiest I can put it for fighting fat on the
weekends.
If you want
to lose
fat, and are struggling, do those
4 things this weekend and see how you feel come Monday
morning.
If you do at least 3 of those 4, I guarantee you
that you'll feel better, you won't be so bloated from the
poor eating and alcohol and will be well on your way to
losing all the fat you want.
By: Ed Scow, NSCA-CPT, LMT
author, Fat Loss To Go
www.fatlosstogo.com
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