10 Tips for Building Your Dream Body and Losing Fat

 1.  A toned waist is made in the weight room but revealed in the kitchen.  Focus on meal prepping, and having healthy snacks on hand.  Here are a few of my favorites.

2.  A waist tends to expand with long hours of sitting in front of the computer or television.  Minimize TV and computer time.  Pick up a good book, or listen to your favorite music.

3.  Exercise consistently. If the extra weight is in your waist, any exercise done on a consistent basis is better than worrying about what type of exercise to do.  Just find something you enjoy that you can do most days of the week (5-7) for at least 30 minutes. 

4.  Stay NEAT.  NEAT (Non-Exercise Activity Thermogenesis) is the energy expended from walking to work, typing, yard work, standing, tinkering, and fidgeting.  It is NOT the energy expended from sleeping, eating, playing sports or exercise.  So do as much NEAT as you can.

5.  Increase your fiber consumption.  Think raw veggies, leafy greens, seeds and low GI fruits.  Fiber helps the body detoxify, promotes satiation, optimizes gut function- besides reducing your waistline.

6. Do not go on a stereotypical energy restricted diet.  The eat less exercise more diet is one of the biggest causes of an expanding waist line.  This is especially true the longer you do it and also the more times you go on a diet. 

7. Improve your sleep.  Deep sleep helps boost T levels.  Many men that snore or have sleep apnea are going to have a more difficult time losing the excess weight in their torso.  If your doctor recommended a CPAP for you, please use it.  

8. Drink plenty of water.  Water is by far the best ergogenic nutrient there is. Dehydration causes exercise performance to suffer dramatically.  Being slightly dehydrated also has the potential to slow down fat burning through many different mechanisms. One of the obvious ones is confusing thirst for hunger, which can contribute to over-eating.  Appropriate hydration allows for enhanced performance, and also, a more efficient fat burning body.  A good rule of thumb for optimal water intake throughout the day is 1/2 your body weight in ounces of water.