Good morning everybody! I have missed speaking to all your beautiful faces. I know that recently I have been quiet on social media, and I hadn’t been able to fully share what has been going on in my life. And the reason for that, is that a little over a month ago my family and I added a member to our family, and to top it off we are moving to a new home. So things with the kids and the house have been quite hectic, to say the least. But, my wife and I have just about gotten everything to settle and are ready to continue making big changes happen.With that being said, let me share with you what is in store for the coming months.
The days of summer are nearly upon us. If you’re like me, we haven’t quite accomplished the “Summer Body” that we wanted to share with everyone we know, yet! So starting today, with just 80 days till the official start of summer, June 21st, I am beginning a weight loss challenge. The Fast Summer Body 2018 Challenge is open to anyone wanting to jump on board with me and sign up, as I share all my mishaps, my lessons learned, the “a-ha” moments that come along with the journey of a weight loss lifestyle change. Of course there are going to be plenty of wins, so don’t feel discouraged.
During the Fast Summer Body 2018 Challenge, there will be several metrics I will be monitoring during this process, for myself. I encourage you to do the same, if you are able to, and follow as much as you can. The things we want to follow the most, and should be the easiest is:
- Weight: Pickup a scale at your local store or use one at the gym. This should be the most basic metric we use.
- Before/After Photos: We all have cameras on our phones. Most of us have access to a mirror of some kind. Take a second and snap a before photo. This is probably the easiest item to track.
- Body Measurements: spend $1.00 and get yourself a body or fabric tape measure, like this one. Or upgrade to a digital one, like mine from Health-O-Meter. Make note of your neck, chest, waist, hip, bicep, forearm, thigh and calf measurements. You will be pleased to see the inches that will be falling off, when you stick to it.
The following are optional, but I highly encourage you to track them. If you want support on any of the measurements we are incorporating, make sure we team up.
- Glucose: this can be measured with an inexpensive blood glucose monitoring system.
- Ketones: if you spend an extra second or two, and a few extra bucks, you can find a combo blood glucose & ketone monitoring system. They just require two different test strips. Here is the one that I use, Care Touch Ketone Testing Kit
- Body Composition: you can have things such as BMI, water percentage, bone density, lean body mass, and more, measured with an upgrade scale that provides all these measurements and more, like the Digital Body Fat Weight Scale that I have at home.
Not too bad so far, right?! We can keep things as simple or as complex as we need them to be. If you like to track a lot of data, as I do, collect everything you can. But, if you prefer to not over-complicate things and just stick to the basics and be happy for the visual changes to come.
Now that we have our tools and metrics sorted out, what do we do from here on out? We take effective measures!
During this challenge I will be bettering my eating habits by cutting out as much refined carbohydrates from my daily menu. Yes, that means pastas, cookies, pan dulce, CAKE! Ugh! But, it will be well worth it because I know that by doing so I will saying “Good-bye!” to those types of cravings, and in turn help my body enter ketosis. Ketosis is going to be the trick to this major weight loss journey. Ketosis is metabolic process that your body naturally goes in to when there is not enough carbohydrates from your diet to provide fuel for your body. Instead, it turns to stored body fat. You read correctly, we are going to be fueling our bodies with stored body fat. Amazing, I know.
If you haven’t heard of ketosis, or would like to read more up on it, I would recommend picking up The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle. This is an amazing book to get started and learning what being in ketosis means, and how it can benefit you.
Along with implementing a ketogenic diet, I will using various types of fasting protocols to compliment my keto diet. Fasting is an amazing re-realization of how frequently we should be feasting and fasting. I was introduced to the world of fasting by a colleague of mine, who referred a book by Dr. Jason Fung called The Complete Guide to Fasting. This book inparticular set everything in to motion for me. It’s actually what inspired me to start this challenge for myself and anyone wanting to join me. If you’ve never heard of fasting, or if you’ve heard of it but were skeptical, pick up this book. It explains the science as to why fasting is actually healthy for you, when done correctly. Together we can see the amazing changes in our body composition as we motivate one another.
Since I will be going through periods of extended fasting, longer than 24 hours without eating, for the duration of this challenge I will also be incorporating a very good multi-vitamin. If you need help sourcing a really good supplement for your minerals and vitamins, I recommend and use Cellsentials by USANA. Taking a clean and potent multi-vitamin will be very important especially during periods of extended fasting because your body will need a way of acquiring these vitamins and minerals, since you won’t be getting them from food. Optionally, you can also take a strong Fish Oil Supplement, for the OMEGA Fatty Acids.
Exercise is also very important in leading a healthy life. There are many types of interesting exercise ideas out there. Another colleague of mine introduced me to Strength Training, and referred a book to me, that is now my bible when I am in and out of the gym. Starting Strength by Mark Rippetoe, has taught me so much in the world of barbell training. I highly recommend picking up this book, if you would like to learn about working out with a barbell and feel your entire body get stronger. Starting Strength is a very good and descriptive book, discussing the anatomy, physiology and overall science as to how and why virtually everyone can benefit from barbell training. If strength training is something you’re thinking about, I would highly recommend picking up Starting Strength. It will teach you everything you need to know from start to finish and we can progress and get stronger together!
TEAM UP & LEAN UP
And that is basically all there is to it. Amazing, right? The key is to keep it simple and not overwhelm yourself with too many things to get on the right track.
- Measurements: Keep track of your progress. It will help keep you motivated.
- Diet Plan of Action: We know we have to make better food choices when it comes to our health. Let’s just do what we know is right, and succeed.
- Exercise: be active in someway to keep your muscles and bones as strong as they can be.
- Support: connect with like-minded people to help keep the drive going. We can keep the momentum up and running when we team up and keep each other accountable.
If you haven’t already signed up to team up with me, what are you waiting for? Let’s make enormous strides together. During a major lifestyle change on a journey to a weight loss, it helps to have a team mate during the process to help push one another.