Secret 1: Stop eating.
Secret 2: Start walking.
Secret 3: Lift really heavy weights.
Six small meals a day is highly overrated. 2,500 calories in two hours right before bed is highly underrated.
The day I realized that the common wisdom of “six small meals a day” was keeping me from dropping below 10% body fat was the day I began an intermittent fasting routine. Lots of small meals keeps your insulin levels nice and your tummy steadily grumbling for more food. Since I started fasting nearly five months ago, I haven’t looked back. Now I fast for 21 hours straight every single day, and it’s easy. I swear. I’m not a freak of nature. I’m not a wizard. I’m not a wombat. I’ve never been leaner, never been stronger, and I’m still dropping fat AND gaining strength even in my current sub-7% state (albeit slowly) at a caloric deficit. If you search my blog for posts on intermittent fasting, you’ll find an explanation somewhere.
Walking is the king, queen and royal baby of “cardio”, hands down
Because it’s freaking easy and it can be done anywhere. I wrote a post on walking a couple of weeks back–you should be able to find via search. Look at my beautiful and indispensable best friend, my FitBit One in the photo below. I’ve topped 18,500 steps today, and the day’s not over yet. That’s almost nine miles worth of steps. I work a full time job, have a wife and young son, and do all the cooking. Next time you think you don’t have time to exercise, think of this post and feel your legs begin to itch.
Master your hormones. Lift heavy.
Lifting very heavy barbells using compound movements in a fasted state is my holy grail of hormone control–more specifically, very naturally forcing my pituitary gland to pump lots of fat melting, muscle growth-signaling growth hormone into my bloodstream until the moment when I drive my blood sugar levels through the roof at the end of the day with lots of good food, spiking insulin and directing all those nutrients into my muscles and liver that had been depleted of glycogen from the prior 21 hours of fasting. I know I’m not explaining much here, but if you’re interested, lots more on this can be found on the pages of rippedforever.com.