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Self Defense | Femme Force Fitness


Nutrition Tips



So here’s the truth. When it comes to fat loss nutrition, there are only five important things you need to think about. Only Five! And everything else? They’re just distractions.

First – to lose fat, you have to gradually DECREASE your calories. In other words, you have to start eating less. And we’ll talk about some easy strategies for making it happen in the next few days.

Second – to support your muscle tissue, you have to gradually INCREASE your protein. In other words, eat more lean meat, chicken, fish, or whatever lean vegetarian source you choose. These foods help speed up your metabolism, help you feel full, and provide important amino acids.

Third – to create the right environment for fat loss, you need to gradually DECREASE your carbs. In other words, eat less sugar and starches – like processed grains. Eating too much of these foods can wreak havoc on your bloodstream, increasing hormones that lead to fat gain.

Fourth – to make sure you’re losing fat in a healthy way, you need to gradually INCREASE your veggies. You can think of it this way: start replacing your grains…with greens. If you do this, you’ll be getting more fiber, vitamins, and minerals.

And fifth – to support your metabolism, you need to gradually replace your bad fats with healthy ones. By adding things like olive oil, avocados, nuts, seeds, and fish oils, you’ll speed your metabolism and lose more fat than ever before. Nutritionally, that’s it.

Calories — down. Protein — up. Replace some carbs with veggies, and replace the bad fats with good ones. Pretty simple . . . right?


Four simple keys to exercising for fat loss:

1. Start now. Get moving; do some exercise and do it right away.

2. Mix it up. Mix calorie-burning exercise (“cardio”) with muscle-preserving exercise (resistance training).

3. Get to 5 hours (slowly). Gradually work your way up to 5 hours of total exercise per week.

4. Progressive overload. Track what you do, and challenge yourself to do a little more, or a little better, each time.

As long as you do those 4 things, you’ll lose fat quickly and for good.