5 Things I do Everyday to Lose Weight and Get in Shape
- First and foremost is to eat right which for me is eating Primal. That means I eat meat, fish, fowl, eggs and lots of vegetables. I eat good oils and fats too like olive oil, coconut oil and butter. Lots of butter. Butter from grass fed cows. I think Kerrigold butter is the best. And I eat crispy chicken skin and duck skin with all the fat! And when I have a rib eye I don’t trim off the fat and throw it away, I eat the fat with the rest of the steak. High fat cheese and heavy whipping cream are also good. The point is fat is not your enemy, not even saturated fat. Carbs is the enemy. You’ll get all the carbs and fiber you’ll need from eating a variety vegetables. When you switch from eating a high carb low fat diet to a high fat low carb diet you’ll retrain your body to use fat as a fuel. And your body will start to burn the fat off your body. Instead of being a sugar burner, you’ll become a fat burning beast!
- I exercise or at least move around everyday. I walk a lot. I swim a lot. I ride my new bike 4 or 5 times a week. I lift heavy things (strength workout 3 times a week) which usually means lifting my body weight doing the 4 Primal Essential Movements (PEMs). The 4 PEMs are squats, push up, pull ups and planks. They use your body weight as the resistance, so no need to join a gym or buy expensive equipment! I do have a pull up bar in my bathroom and I did buy some dumbbells and a kettle bell for variety. If I’m watching football on a Sunday or even watching a movie, I’ll get up and stand a while. I’ll do arm rotations, stretching exercises, squats, etc. All while watching TV. Point is get up and move around, don’t sit for long periods of time. And I do sprints once a week to really get the heart going. When I started doing this I weighed 290+ pounds. I couldn’t do half this stuff and the other half was not very well done. I couldn’t remember the last time I ran and I didn’t know if I ever would again. But I am running now. I do my sprints. I’m not going to run a marathon any time soon, but at least I’m active and the exercise certainly helps burn the fat.
- Get a good night’s sleep. Good quality sleep is important. When you get a good night’s sleep your body uses this time to repair and maintain itself. 8 hours is good. So if you have to get up at 6am, go to bed at 10pm and so forth. When I come home from my restaurant, its usually around 9 or 10pm. I have to do computer work then and I watch the news. If you do these things late at night like I do it may interfere with your sleep because of the blue light you’re looking at from the monitor and the TV and all the lights on etc, etc. So I put on my bleu blocker sunglasses over my regular glasses! They block out the blue light and help me relax so you fall asleep faster!
- Reduce stress. I went from owning a 200 seat fine dining Bistro in the suburbs of Chicago to owning a 35 seat restaurant in Cornville, Arizona. A lot less stress but still stressful especially when we had to start hiring employees and worked two shifts and then opened 7 days a week! Guess what? We’re back to closed on Sundays and Mondays. We’re only open for lunch 3 days a week and my wife and I do it by ourselves. We’re still open for dinner 5 days a week, but we only have 1 additional waitress to help us out on dinner shifts. So we dialed down the business a bit. Its still a lot of work, but we’re more physically exhausted then mentally exhausted. With the extra time on our hands, we go hiking, walking, biking and swimming and unwind. I also do some breathing exercises and a little bit of sitting around and thinking. Not exactly meditation but that’s as close as I’m probably going to get!
- Get some sun. Vitamin D that is. I live in Arizona, so getting sun is usually no problem. 15 minutes to 30 depending on the time of year is all it takes. No sun block or anything. Don’t get a sunburn! Real sun is better than taking a supplement, but if you live in a sun challenged location or don’t have the time, a Vitamin D supplement is in order.