{"id":741,"date":"2019-03-28T10:53:50","date_gmt":"2019-03-28T16:53:50","guid":{"rendered":"http:\/\/blog-new.buckedup.com\/?p=741"},"modified":"2023-10-24T15:21:26","modified_gmt":"2023-10-24T21:21:26","slug":"5-hacks-to-jumpstart-your-fat-loss","status":"publish","type":"post","link":"https:\/\/www.buckedup.com\/blog\/2019\/03\/28\/5-hacks-to-jumpstart-your-fat-loss\/","title":{"rendered":"5 HACKS TO JUMPSTART YOUR FAT LOSS"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Stop overcomplicating your goals, and employ these 5 hacks to jumpstart your fat loss and muscle growth.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Intermittent Fasting<\/li>\n\n\n\n<li>Check the &#8220;Stats&#8221;<\/li>\n\n\n\n<li>Optimize Breakfast<\/li>\n\n\n\n<li>Outside of the Grocery Store<\/li>\n\n\n\n<li>Cheat Codes for Cheat Meals<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Do you find yourself lost, looking for the philosopher\u2019s stone of diet and nutrition within the overwhelming surplus of zealous diet advice? Everywhere around us diet gurus spout their beliefs like religion. Hell, I\u2019m surprised there hasn\u2019t been some random Holy War yet. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Nutrition is the fitness culture\u2019s dogma. <br><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">I\u2019ve been there. I believe there are typically two types of people in fitness. <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Those who gravitate toward their lifts and excel in working hard, <\/li>\n\n\n\n<li>Those that naturally do better with diet. <\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">I fall heavily into the first group. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I used to have friends that would stake the claim \u201cyou can\u2019t outwork bad diet\u201d to which I often disagreed, and even to this day, I think hard work in the gym makes up for a diet that isn\u2019t perfect. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But I do believe a diet needs to be at least better. While I do have a good solid diet (finally), I\u2019ve learned that for someone that doesn\u2019t have the time, energy, or prioritization I do, there\u2019s still simple ways to optimize your gains without stressing, so long as, of course, your work ethic in the gym is in tact.<br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But don\u2019t worry, it\u2019s all actually a lot easier to get started than people make it out to be. Here are my 5 simple hacks to jumpstart your fitness<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Intermittent Fasting (IF): <br><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">IF is an umbrella term for various diets that cycle between periods of fasting and non-fasting. The most common would be a 16:8 ratio, so you\u2019d fast for 16 hours then plan your meals within an 8 hour window. The reason I say this as a number one hack for anyone is that it\u2019s easier than switching right over to a more strict diet, and even more importantly, IF is the only \u2018diet\u2019 out there that will produce IMMEDIATE results, whether your goals be fat loss or muscle growth. Check out Thomas Delauer\u2019s video on YouTube about IF <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Why Intermittent Fasting Is So Effective - With Thomas DeLauer\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/k61PqPrUCTQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">2. Optimize Breakfast: <br><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">We\u2019ve all heard the saying; \u201cbreakfast is the most important meal of the day.\u201d That\u2019s true. If you look at the etymology of the word <em>breakfast, <\/em>you can see it essentially means to \u2018break\u2019 your \u2018fast\u2019. Doesn\u2019t matter when you do it, how you break your fast is always important. Some reasons why:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Your body is most sensitive to hormonal changes<\/li>\n\n\n\n<li>Making the right nutritional decision for your first meal sets you up for success with each following meal<\/li>\n\n\n\n<li>Your breakfast dictates how your body runs the rest of the day<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Optimize your breakfast with the right foods for your specific goals and you will be stoked on the results to follow. &nbsp;<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Check the \u201cStats\u201d:<\/h2>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"http:\/\/blog-new.buckedup.com\/wp-content\/uploads\/2019\/03\/almondpeanutnutrition-min.jpg\" alt=\"nutrition labels\" class=\"wp-image-744\" style=\"width:403px;height:301px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">When I say stats, I\u2019m referring to the macronutrient profiles of any given food; primarily, Protein, Carbs, Fats, and Fiber. It doesn\u2019t matter if you\u2019re following a specific diet or just trying to clean up your current diet, checking the stats will help you reach your goals. This can be done by checking the Nutrition Label on the back of most food you buy, or if you\u2019re looking at vegetables, doing a quick google search for that food\u2019s macronutrient profile (stats). <br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. When in doubt, stick to the outside of the grocery store:<br><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This is beyond easy as any chain grocery store is set up the same way. On the outside of the grocery store is where you\u2019ll find meats, vegetables, and fruit. On the inside is typically where you\u2019ll find candy, sugar cereals, and ice cream. <br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bonus: while looking around the outside of the grocery store (and checking stats) think about getting as many colors into your diet as you can. And no, I don\u2019t mean skittles. Unless, of course, it\u2019s either intra or post-workout, which brings me to my next point.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Optimize your \u201ccheat\u201d meals:<br><\/h2>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"http:\/\/blog-new.buckedup.com\/wp-content\/uploads\/2019\/03\/google.com_.mx-bodybuildercheatmeal_eating-1-min.jpg\" alt=\"bodybuilder cheat meal\" class=\"wp-image-743\" style=\"width:399px;height:399px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Some people out there will tell you to never eat a \u201ccheat\u201d meal. You should stop talking to them, you don\u2019t need that sort of negative energy in your life. While I don\u2019t believe anyone should be cheating very often (and certainly not binging), if you\u2019re human, you\u2019re going to have a cheat meal at some point. <br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you cheat, time it correctly! Not at breakfast, and not in the middle of the day. Do it around your workout. Typically, I\u2019d recommend post-workout because there are some awesome benefits for muscle growth that way.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Keep it simple.<br><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Eating better for fat loss doesn\u2019t have to be complicated and you don\u2019t have to change your entire diet to see results. Start small with these hacks and you\u2019ll be sure to see positive changes in your body, and your brain. Want to <a href=\"https:\/\/wordpress-556875-3996516.cloudwaysapps.com\/general-fitness\/secret-biceps-blueprint-to-bigger-arms\/\">workout your arms<\/a>? Check out that link!<br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><a href=\"https:\/\/www.instagram.com\/loganlpeterson\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" src=\"http:\/\/blog-new.buckedup.com\/wp-content\/uploads\/2019\/03\/signature.me-min-1024x1024.jpg\" alt=\"\" class=\"wp-image-691\" style=\"width:200px;height:200px\" \/><\/a><figcaption class=\"wp-element-caption\">Author: <a href=\"https:\/\/www.instagram.com\/goheromode_logan\">loganlpeterson<\/a><br><br><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you find yourself lost, looking for the philosopher\u2019s stone of diet and nutrition within the overwhelming surplus of zealous diet advice? Everywhere around us diet gurus spout their beliefs like religion. Hell, I\u2019m surprised there hasn\u2019t been some random Holy War yet. <\/p>\n","protected":false},"author":248249474,"featured_media":745,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4843,19932],"tags":[91938,48777813,39806,30613837,61934451,1040558,5377149,1879473],"class_list":["post-741","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hacks","category-life-style","tag-beginners","tag-diet-hacks","tag-fat-loss","tag-flexible-dieting","tag-iifym","tag-intermittent-fasting","tag-keto","tag-muscle-growth"],"_links":{"self":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/posts\/741","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/users\/248249474"}],"replies":[{"embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/comments?post=741"}],"version-history":[{"count":0,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/posts\/741\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/media\/745"}],"wp:attachment":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/media?parent=741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/categories?post=741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/tags?post=741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}