Episode 64 - 4 Tips for Weight Loss

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Welcome to the, you can do this podcast with Charles Colaw, the daily podcast that provides you with the proven path to fat loss and total body transformation. Get ready because you’re about to enter the, you can do this podcast. Hello, this is Charles Colaw.

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You can do this podcast. And today I’m going to talk about weight loss and four tips for you to be really successful with fitness and weight loss. So without further ado the problem is, is most people really don’t know the best method for losing weight far as in working out and dietary stuff. And I’m gonna bring a lot of clarity to you on that. A lot of the big components that people don’t know about is how important food is, and that is a really huge component.

And to talk about that, and then some workout advice that you can follow that will be very, very productive for weight loss, a little bit about myself. I’m a eight times certified trainer. I’ve got a masters in business. I built a multimillion dollar fitness business in multiple States and we’re just growing and I’ve trained over 5,000 clients in my life.

One-On-One former Mr. Oklahoma, super heavyweight winner, and basically help people lose weight, get in shape and like to give a lot of people free information so they can be successful. We also got free trainers and free diet plans that work phenomenal. I would say even better than most people will spend on trainers with 60, 80 bucks an hour. So I want to give you this free advice with Colaw fitness for you can losing for you to lose weight and get in great shape.

So weight loss for tips, the rules that I’m going to talk about. Number one component is food, food, apex 24 fitness and ASM Cooper Institute. Like I said, eight places around the country. I’m certified in dietary guidance and nutrition, and they’ll all talk about the importance of your client’s nutritional habits and a good trainer is a good nutritional coach.

And I want to coach people up with candor and care telling them that 70 to 80% of your success is your nutritional routine. What you’re eating, what’s going into your mouth. So a lot of people think working out really hard or being like a super intense workout person, and then going back and just eating whatever you want will work well, that will not work. And 70 to 80% of what you look like in your health is your nutritional habits.

So apex 24 fitness and ESM, lots of different certifications. I have, we’ll talk about the importance of nutrition. So 70 to 80% of success is your food. We got to nail that. So most diets that I have learned about and used, they all fundamentally use foods that are basically lower glycemic, lower in carbs, lower in fats. Those are the energy sources in our foods and then higher and high fiber vegetables and high protein, which is the healing and repair and growth nutrients.

So high protein, high fiber based diet, a lot of figure fitness, bodybuilders. They really focus in those components. Most of the diets whether they’re makers, South beach, paleo, a lot of these types of diets focus on the high fiber and high protein components. And those are the lower glycaemic components or what some people call the the ketogenic type diet components with high fiber high protein diets is what I push us to have a program for that mind-frame simple template.

You can follow in our free, a free trainer programs that will help you lose weight, but 70 to 80% is the food. And you can really eat and be about as satisfied as you want to be and lose pretty much all the store body fat that you want. For the most part for a healthy individual may not be shredded, but you can become a lot smaller, more tone version of yourself without really feeling restricted.

And that is through eating the foods that freely give up your own fat as an energy substrate. I’m going to teach you about that or talk about that or point you in a direction that at least you can have a free CF30 template to follow and be successful on. So food is the number one component, 70 to 80% of success. Your success is food. Number two component for weight loss, four tips for the first tip was food is number one.

The second tip is exercises. Number two, what I tell people is you want to aim for exercise every day, make it a part of the set routine. I say, first thing in the morning, get up and go work out, get it knocked off your checklist. It motivates you is since serotonin and dopamine pleasure hormones in the brain. And everybody I know that works out earlier, generally really productive people.

That morning routine gets started and you’re successful extremely go up. If you can start exercising every day. What I recommend is weights first and cardio weights first and cardio. So when you do a workout weight training stimulates your metabolism, hustle builds muscle and builds bone density. It’s, it’s a great way to basically lose body fat, lose weight and get in great shape is lifting weights. And so I’ve got some simple to follow programs at Colaw fitness.

We have a free trainer that can teach you how to use the weights for totally free and a free CF30 diet program. It’s a book that I’ve written. You can follow that PR book and it can actually teach you how to do it. It’s a very, very mind-frame to follow that book. That book is actually 10 bucks, but the trainer’s free and the for dietary stuff, information can be free, but the journal is actually the book slash journal is 10 bucks.

But exercise and everyday weights I recommend is doing weights every day, like a push pull and then or an upper lower or push pull legs or an upper lower, I’ve got several variations of different workout groups that you can hit for as in groupings of your body and just follow, like it says no more, no, no more, no less than what it says. And it really worked well. Cardio, what I recommend is cardio for 500 calories a day every day.

And if you do that, you’re gonna lose a ton of weight, getting your heart health anywhere from one 20 to 150 beats a minute. If you get two, I’m sorry, one 20 to 130 beats a minute, one 20 to 130 beats a minute, hold that that’s going to mobilize fat. If you’re lower glycemic index foods that you’re eating, you’re still going to be able to maintain that intensity level and still shed a lot of body fat.

And that’s the cardio 500 calories a day. Is there a recommended, so exercise you aim for every day weights. I recommend getting it one of our routines and following that it can be a push pull leg routine, and, and then you repeat it or it can be an upper lower and repeat it. And cardio doing 500 calories every day at 120 beats a minute is what I recommend. And then number three is talking about pushing the rule number three for the four different tips.

The four tips number three would be pushing yourself. Okay. What I want you to do is learn how to push yourself past like 50% point, like 50% effort. You really, the more that you can push yourself closer to a hundred percent effort, your body will respond. So basically like if I’m doing reps and I can do like 10 reps and and say, Oh, it was kinda kind of burning, but you still could get like four more reps.

You want to start working towards that, where you really push yourself without sharp pain. Maybe you have a muscle burn, or maybe you maybe on cardio, you really push yourself and you’re breathing hard or something like that. But pushing yourself is what I recommend of everybody doing. The more you push yourself, the more you’re going to get result out of it. It’s not rocket science, there’s all these equations to it that you explain that.

But the simpler part of it is just push yourself, push yourself, push yourself, push yourself, and you’ll realize your body will respond better. Lot of times I hit a plateau cause they get in a routine. I just go and I hit my stuff and get out. And I don’t really respond as well, forget that I gotta really push myself my weight, weight training recommendation. This is what I recommend for pushing yourself.

I like to do super sets, setting up about four different exercises on a muscle group and pushing myself anywhere from eight to 15 repetitions until I fail immediately go into the next exercise, eight to 10 repetitions until I fail immediately going to the next. So you do four exercises like that. Then I rest. And it takes me about three minutes for my breathing to return to normal because I’m so intense on those.

So do you like to say, for example, sort of doing a chest press, I do a chest bench press and I like dumbbells. And so do dumbbell chest press until I fail. And then I immediately go to dumbbell, incline press, and I do that until I fail. Then I go over there, do chest pec, deck fly like a machine until I fail. And then I’d do like a cable crossover until I fail.

So do all four of those together, then arrest three or four minutes until my breathing returns to normal and my heart rate returns to about normal. And that was one when I’m not super says more like a giant giant sets for more exercise. So I try to set up a giant set, intensely hit four exercises and rest like in cross, it they’ll talk about certain rounds. It’s kinda like a round of four different exercises on a muscle group.

And I really intensely hit that rest. And you hit that really hard. I promise you you’re going to respond quick and also gets you in and out of the fitness clubs in Arlington TX quick. So intensity is up the weight, trains up. Any you want to, you want to pick a way that’s in between eight and 15 main reps, eight, 15 reps where you fail out, but you need to get to where you actually fell.

My cardio recommendation is, and when you do cardiovascular exercise, 500 calories. And then what I like to have people, if you’re healthy and so on, and that last minute going all out as hard as you can. And on that level last minute, but 500 calories between 120 to 130 beats a minute. Then on that last minute, push yourself as hard as you can. What do you mean by that? Run as fast as you can bike as quick as you can, the full resistance.

If you’re doing a stair climber, that kind of stuff, you eat anything that’s at full resistance, full intensity for one last minute. And you’ll, you’ll really get something extra out of it. So that’s pushing yourself. Number four is enjoy it. Working out is at first, it’s really difficult. So you used to really enjoy doing it or finding it into a routine or the there’s a book called the power of habit.

Whenever you spend, you know, 30 days or more doing the same routine, your body will pick it up as a habit and you’ll, it’ll be easier to see stick with. But the big thing was just enjoying it is number one, find a partner. Number two, find a trainer. Number three, workout with someone just, you gotta be working out with someone. A lot of times, if you have a friend that you’re going with on a regular basis, they make it easier.

At Colaw fitness, all memberships include a free friend privilege. So you can bring a friend or a different friend or a family member. Every single time you go, they can use everything in the fitness clubs in Arlington TX. They can work at tan massage, get free trainer instruction for nutrition instruction. So you and a friend for as low as $5 a month, they basically two people can work out tan massage, free trainer instruction for nutrition instruction and use millions are probably a million.

I don’t know what club you’re at, but have a million dollars with of fitness equipment, 24 hours a day for as low as five bucks. But you want to find something and enjoy it. Find a partner, find a trainer workout with somebody that holds you accountable. You push yourself a little bit better. But enjoying it comes down to, I really think just having a good partner to start off with. That’s what I recommend. And so this is the weight loss for tips.

Tip one is food 70 to 80% of your success is food. I have the [inaudible] 30 diet plan. It’s totally free. You can pick up one of those at the fitness clubs in Arlington TX. Okay? Number two is exercising. You want to aim for every single day. I recommend picking up our workout plans that are completely free. We’ve got templates there at the fitness clubs in Arlington TX.

The CF30 plan has a workout. That’s totally free if you want the workout journal. It’s 10 bucks, but anyways, exercising aim for every day weights and cardio, then pushing yourself every day, making sure that you, you know, no more 50% effort, you really, really push yourself to do that giant set until you fail on every, on every row, every exercise. So for extras, it is like push yourself to fail next exercise to fail next year, should I should fail.

Fourth exercise tries to fill the rest three to four minutes or until your breathing and heart rate returns to normal than attack it again. You want to do four rounds of that cardio, same thing, 500 calories, and then put yourself that last minute, as hard as you can. And that’s pushing yourself. That’s the number three component for weight loss for tips and number four, enjoying it, finding a partner, finding a trainer, always working out with someone, keeps you on track.

So those are the fitness four tips for weight loss. And I promise you if you hit that regularly for the next 30 days, your body’s going to respond. Make sure you have a really sound food plan. Why? Because apex 24 fitness NSM Cooper Institute, all these different places and certifications, I’ve taken talk about the importance of that. And I can promise you with being a bodybuilder formerly over 300 pounds, overweight and extreme fitness shape before.

And then maintaining pretty good fitness shape for, you know, 20 years tell you food is huge. You’ve got to nail the food. If you don’t know what to do, go right, we get the free CF 30 diet plan and start following it to a T for 30 days. If you don’t believe me, I highly encourage you to check out some of our social proof, go to Colaw fitness on YouTube.

So type in YouTube, go to YouTube right now, type in youtube.com YouTube then type in Colaw fitness reviews. And you’ll see literally thousands of people that have lost weight and it got in great shape.

Watch those videos find somebody that looks like you just listen to get inspired, but following those principles for lower glycine diets, and I’m following this principals in our [inaudible] plan or a free trainer program, you’re going to lose a lot of weight going to get in great shape.

Also encourage you to go to Google and just type in Colaw fitness reviews. OR go Colaw fitness, Google reviews, just type in Colaw fitness, Google reviews, and Google, and just read hundreds and hundreds of reviews about us as a company and so on. You kind of see that we’re not just crazy. Surely there can’t be thousands of thousands of reviews and they’re all fake.

Maybe just maybe authentic. And we really are good and know what we’re talking about. So check that out on YouTube and Google reviews colon fitness results, Colaw fitness testimonials type, and things like that. And you’ll see a lot about us. Actually instead I want you to start the CF 30. Do you don’t know what you’re doing? You haven’t ever lost weight to start the [inaudible] Colaw fitness 30 days simple start 30 days, first 30 days to start.

It’s a diet, it’s a workout. You can also pick up a book, which is a food log and workout log. It’s $10 and it gives you complete mind, freedom on a simple document. And as long as you just walk to that, you’re going to do awesome in the first 30 days. So join now, go to the, check it out. There’s a 30 day money back guarantee at our fitness clubs in Arlington TX.

It’s only $1 to get started, whereas Louis $5 a month, if it’s not a good fit for you, you can still work out. You still use the trainers, do everything for one buck and you can get your dollar back at the end of the month. So there’s no strings attached to check it out, join now. But anyways, this is Charles Colaw with the, you can do this podcast on weight Loss 4 Tips. So we’ll talk to you next time. Have a blessed day. Bye bye and see you soon at our fitness clubs in Arlington TX.