You may remember this as an email newsletter I sent out a little ways back. If not – you’re in luck because I had some people ask if I could post it on the blog here, to share and bookmark, etc…
SO – here you go:
How I Do My Morning-Burn Sessions at Middle-Age
I just got back from another COLD run/walk – did my meditation – and am now settling down for a quick hour of online time before taking on the rest of my day… I wrote this email article (below) late last night as a follow-up to the Fitness Freebie Friday I sent out yesterday…
Yesterday’s FFF blog post featured a contribution video from Coach Derek Wahler, Author of “MORNING BURN” and the article below is my personal follow-up on that
Here it is:
There is one thing that seems to make almost any weight-loss effort easier – a lot easier…
See – this was something I took for granted, for many years… because it was second nature to me for so long.
Back in my early days when it was time to get ready for a competition – I’d have about 20-25 lbs to lose in about 10 weeks…
And there were a handful of proven strategies I’d implement, on a daily basis, to get my body to shift into ‘burn’ mode. These were strategies that were so, “matter of fact” in my competition circles – that we took them for granted.
They were simply things we did, because losing excess body fat was a top requirement for being able to compete – and win. With less body-fat – the physique displays more muscle. Simple.
Of all the strategies – the one that made the most impact was the “morning catalyst”…
This was where I’d wake up early and do a short cardio session (20 – 25 minutes) on an empty stomach. (No food – only water or tea.. Maybe sometimes some cucumber slices if I wanted something in my stomach.)
Yes, the a.m. session was the key.
Sure I could have done it without the a.m. session strategy – but it would have taken a bit longer and been a little more of a challenge, because I’d have to get that ‘burn’ session in later in the day, in addition to my resistance training session.
But making it a priority in the morning was basically guaranteeing fat-loss. Period.
Now – here is the important part of that valuable strategy. I’ve learned to bring that strategy back into my life at middle-age – as one of the pillars to how I approach my daily nutrition. So, instead of only using it to drop excess fat for competition – I’ve adjusted the strategy to be something I can do as part of my lifestyle – every day.
See – the aim is to take advantage of the body’s “readiness to burn calories” in the morning. And I do this with 2 elements.
1 – Waking up and going out for my early morning run & walk session. ( I LOVE being outside when it’s still dark, the birds are starting sing, it’s very quiet – as most people are still sleeping at 6am, etc..)
2 – After the morning session, around an hour later I’ll have my “coffee”… and then around 11am I have some carrots, some cucumber and maybe some type of berries…
By doing the above – I make it easy for my body to burn fat – AND I also don’t put myself behind the 8-ball by putting in too many calories before I’ve even earned them..
See – most people eat FAR TOO MANY calories for breakfast, in essence, starting the day in a BAD caloric position. Hence the waist keeps expanding and the health issues slowly develop as the years progress. (Until one is able to wake up and realize their regular habits are slowly killing them.)
Ok – So when do I “eat”?
At around 12:30 or 1pm I’ll eat my first “meal”. Something with more substance but still relatively light. Keeps my energy high and ready for action (work, afternoon body-weight training session, activities with the kids, etc…)
And then a hearty, balanced and healthy dinner around 7pm.
If the ‘morning burn’ strategy is something you want to implement – just follow my lead above (be sure to check with your doctor before making any significant nutritional changes.) Or – if you want a more in-depth road map for it – and some more options – then by all means take a look at Morning Burn, by Coach Derek Wahler.
If you found today’s article helpful – please do share it with your friends, family and co-workers. You never know whose life you might change with just one simple gesture like this.
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