Fat Loss and Nutrition Cheat Sheet

Lets take a look at a 10 second summary of each of the 7 lessons we've learned over the last week:

Context for fat loss:

1.) Put Diet First – It's the most important thing.  Once you get real about that, fat loss becomes very simple and clear.

The Three Habits You Need:

2.) Planning – Most people who've "failed" on their diets really just didn't plan.  Planning = winning.  Get a good plan, then map it onto your calendar.

3.) Preparation – This is the first step of making your plan real.  Get the right food with you at the right times.  Prepare mentally for when your free meals are, and what you are going to say to food pushers when it's not a free meal.

4.) Following The Plan – You've got a plan, you prepared what's in the plan, now eat it.

As you progress in your fat loss journey, you'll start to deal less with habits, and more with:

5.) You know too much – You know enough to run the risk of combining things that don't combine well, and not knowing what's really important for your fat loss.  Instead, follow *one* plan.

6.) You beat yourself up emotionally – The people who are the farthest along can also be the hardest on themselves.  When people are grateful for the best parts of their body, the whole process is easier and more fun.

7.) You've probably dieted too hard – If you don't re-set your metabolism, it's a hard road.  Instead, have a structured plan that includes regular carb-up days and free days.  If you deliberately re-set your metabolism, you can still diet pretty hard and keep your metabolism up.

And I'll leave you with one last quote from Following The Plan:

"Following the plan is your opportunity to create yourself as a matter of your word.

As you create yourself as your word, you don't have to be your past anymore.  You get to be your promises.

Every time you be your promise, you get to be a totally new person, entirely unrelated to whoever you've been about diet and nutrition in the past.  

Just keep in mind: It's the nature of being human to bullshit yourself out of your promises from time to time.  Everyone falls of their disciplines – to think otherwise is naive.  So just know that at some point you will fall off, but I have some genius coaching for you – when you fall off, get back on.  That is all.

It's not about being perfect and following the plan all of the time.  It's about having a plan.  And following the plan.  And when you fall off the plan, you get back on the plan really fast (like the very next day, or even the next meal)."

So here is the deal, you've got lke 15 hours left if you want to catch the sale on 4-Cycle-Solution.  It's a kick ass advanced carb cycling program.  It totally works, and it's what everyone who's crazy lean does.  

He's also throwing in some great bonuses: