Answers by FITera
"Bottom line: the more active you are - even just around the house or office - the more calories you'll burn and the easier it will be to lose fat." - Chad Thackett, FITera
FITera Questions and Answers
Chad, I love the meal plans - thank you. But unfortunately, I'm not able to workout yet, as my doctor hasn't yet cleared me for exercise. Can I still make good progress on your program?
A:YES! Our nutrition plan is so extremely effective that even if you're not ready to workout yet, you can still achieve great results.
Now, I'm not discouraging you from exercising (when you're cleared and ready); there are all sorts of health benefits to working out.
But getting your meals right is TOP priority right now and if you're not ready to start some of the workouts that you may have seen on the FITera site, that's totally fine.
As long as you're eating the right kinds of foods, at the right times, in the right amounts - while staying active - you can achieve great results!
Remember, you lose fat when you create a "caloric deficit" (consuming less calories that you expend) and by following the nutrition plan that I'm teaching you, you're definitely taking in less calories.
And by being more active, you're be expending more calories. The combination of these two recent lifestyle changes will result in fat loss.
What do I mean by "staying active"? Any activity that gets your heart rate up for an extended period of time (e.g., 20 minutes) that you enjoy.
Just as I suggested that you only choose foods you enjoy, the same goes for physical activity. Otherwise, it's just not realistic that it will be a permanent lifestyle change.
When I first started, I tried going running each morning - thinking that running is a great exercise and will help me get results faster.
Running is a fine exercise, but I absolutely hated it and there's absolutely NO way I would have stuck to my fat loss plan if I had to consistently run each week.
So, instead I focused on physical activities that I enjoyed: biking, swimming, racquetball with friends, hiking, soccer — anything that was both active and fun.
Several weeks later I tried lifting weights and used the elliptical machine and discovered that I liked them both, but at first I just focused on being active.
So, if you're ready to start a routine of weightlifting combined with cardio exercise now, that's great, let me know and we'll be happy to help.
Otherwise, let's just focus on being active while we work on improving your nutrition.
What are your favorite physical activities (that you're able to do)? Let's develop a plan for these next couple of weeks!
Also, keep in mind that you can burn calories a variety of ways - it's not limited to sports-type activities.
Bottom line: the more active you are - even just around the house or office - the more calories you'll burn and the easier it will be to lose fat.
Whether it's taking the stairs instead of the elevator or washing your car instead of taking it through the car wash - it all adds up!
Just think of the upcoming progress you'll make by following your nutrition plan combined with being more active around the house and getting out and having fun!
I look forward to hearing ideas you have for getting more active!
Chad, your program makes a lot of sense and is easy to follow, but I'm wondering if there are daily "rules" to follow - sort of a checklist?
A: Yes, these are the 7 main rules/guidelines to follow:
1. include a protein source at every snack/meal
2. choose natural carbs (anything picked from the ground or a tree: oatmeal, brown rice, potatoes, beans, fruit and veggies) instead of processed ones (anything man-made: pasta, crackers, chips, etc.)
3. have fruit and/or natural starchy carbs with protein and fat earlier in the day ... transition to just veggies, protein, and fat later in the day
4. Eat small, frequent meals (5 or more per day), about 3 hours apart.
5. choose your portions using the "fist/palm/thumb" rule and stop eating when comfortably full, not stuffed
6. drink lots of water, and little alcohol and other drinks that are high in calories (e.g., soda and coffee drinks)
7. be prepared: always have healthy snacks available in convenient places so that you can satisfy hunger quickly
If you can do each of these 7 things consistently, you'll do very well!
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