• Raymond Moye "THE Coach"

THE Coach's FAT ATTACK Pt. 2

Last time I gave you guys a few methods to help you reduce body fat.

Quick recap: strength train + aerobic train, consume more protein + get more quality sleep.

Today we are going to build upon that list and assist you with accomplishing your goals. As they say, knowledge is power! You better get you some!


Please be sure to utilize these tips at your own pace and fashion, and more assistance or personalization feel free to contact us at www.d3forever.com, complete our form, and get signed up with our personal training and/or unlimited bootcamps where we go into greater details for achieving your goals.


Today's tips is going to be more things you can add to your knowledge collect as we bring in some back up forces to ATTACK THAT FAT! We will start this section off with nutrition

Consume more HEALTHY fats- Yes! Consume more HEALTHY FATS! Some of you maybe looking at this like but Coach doesn't consuming fat make you fat? My answer "NOPE, eating a caloric surplus leads to fat"


Healthy fats like fatty fish (salmon), olive oil, coconut oil, avocados, nuts, and seeds are actually beneficial when looking to successfully burn fat. Keep in mind these items are HIGH in caloriesand should be consumed in MODERATION!


Healthy fats are good because they are digested slowly, leading to a reduce appetite, yet getting the proper nutrients.


Be mindful of Caloric Beverages- did you know that most people get a great amount of their calories from beverages alone. This could be anything such as sweet tea, Chick Fil A's divine Lemonade, Soda, and one of the weekend culprits Alcohol & Spirits. These beverages tend to be HIGH in caloriesand LOW in nutritional value!Making them non ideal when one is looking to shred fat. Think of these as POINTLESS calories. ***By no means am I encouraging one to never consume these types of beverages, I for one love to mix lemonade and sweet tea, the thing is modify your consumption. 80/20 rule works best here.


Ex. of 80/20 rule - 5 drinks breakdown I consume. For every 5 drinks I consume I get to have one "for fun drink." This applies so on with 10 drinks, 15 drinks, etc. 80% of my drink choices should be towards my goals, and the other 20% for me to simply enjoy life. ***Want faster results, bump it up to 90/10 with beverages and drinks and watch the fat pour off!

What you can do: drink more water. Don't care for the taste of water? Try a water enhancer to provide some flavor. I use them often. Utilize BCAAs as well to allow you to increase your protein intake, plus they have some amazing flavors!

Less REFINEDED and PROCESSED Carbs- please understand NOT ALL CARBS are bad! And as stated before CARBS nor FATS make one gain fat. ***Only a CALORIC SURPLUS can do this!

Processed Carbs are on the list to reduce because the nutrients are striped away. Meaning ALL THE CALORIES remain yet no nutritional value (minerals, vitamins, etc.) are there that can actually assist the body. These types of Carbs are not natural and nature and usually have a long shelf life (meaning you can store them for months and some even years before they go bad!!!


We want to consume more whole foods in their natural states. Carbs such as fruits and veggies are ideal. Feel free to add some pasta, rice, and/or potatoes every now and then. Opt in for the whole grain options as much as possible. Tip: Utilize this transition in a slow manner. First you may mix whole grain rice with regular white rice until you able to fully switch. NOTE: you don't have to go cold turkey, focus on gradually progressing to what we like to call here at D3 Fitness "Just a little bit better option."


Homework Assignment! Yes we are going to give you a simple assignment this week. I want you to focus on your favorite meal of the day (either breakfast, lunch, dinner) and I want you to think of your idea meal of that time period! ONLY CHOOSE ONE MEAL. We will master this meal then move on to another. Focus and ask yourself while prepping or even while out ordering "How can I make this meal just a little bit better?"


Ex. Going out to Chick Fil A.

- Order (normal order) - 4 count strip, large fry, light ice large lemonade, large strawberry milkshake, - 4 BBQ Order (a little better) - 3 count strip, medium fry, large lemonade, large strawberry milkshake 4 BBQ

- Order (a little bit better) - 3 count strip, cookie fruit parfait, light ice medium lemonade, small strawberry milkshake, 4 BBQ

- Order (a little bit more better lol) 4 count strip, fruit parfait or fruit, small lemonade + water, 2 BBQ


Notice it's about getting a little better I didn't even change my order, just the contents of it.

Please be sure to utilize these tips at your own pace and fashion, and more assistance or personalization feel free to contact us at www.d3forever.com, complete our form, and get signed up with our personal training and/or unlimited bootcamps where we go into greater details for achieving your goals.


As always we appreciate all feedback: ask questions, tell us about your journey, like, comment, share with friends and family to help them, and subscribe. All efforts are appreciated and helps us spread our message of Holistic Health! Until next time WolfPack Crew!

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