People want the life of an actor or athlete but they rarely see the sacrifices they make – like 5am pickups, 18-hour days, being far away from their significant other or family, missing Thanksgiving, Christmas, birthday parties, the big game, etc.

This week I define the difference between the high performers I have the privilege to work with and the dreamers that don’t take action.

As your Coach I’d like to give you a homework assignment this week. What are the 3 most important reasons you move?

Here are My Reasons:
1. So I Don’t Get Tired
2. So I Don’t Get Tired
3. So I Don’t Get Tired

Because in my book, fatigue is failure and energy is everything!

Bonjour from Paris
-Coach

You would think this is the most common question I get from women, but I actually get this a lot more from men. It is a great question to ask because losing belly fat isn’t just about looking good; it is about living a long, healthy life.

Losing belly fat FAST is not the best or most sustainable answer to being healthy (or looking good). I have shared with you 8 simple tips to NOT set you up for failure, but to lose that belly fat for good.

1) Set a healthy target weight.

2) Eat GOOD fats to lose that BAD fat – in moderation!

3) Upgrade your mornings.

4) Eat more protein.

5) Incorporate movement daily.

6) Drink water BEFORE your meals.

7) Do not skip meals!

8) Inspire yourself daily.

Check out today’s Tuesday Talk video above to dive in to the details of these tips and get to work on your healthiest self.

Tweetable: It takes 22 days to form a habit. Find your motivation and use it to keep up the amazing momentum that you have to live #8DaysAWeek. @CoachAdamCobb @FYCmethod

Please share with me your victories and struggles with these tips on how to lose belly fat. Which one is hardest to stick to? Which one made the difference for you? Everything you share below in the comments helps someone else who is on the journey to be better.

Cheers With Water,

Coach Adam Cobb

For example, even a knowledgeable athlete might consider egg whites, tuna, chicken breast, and milk, as good sources of protein — and they are — but over indulging in protein may result in one reducing carbohydrates which are a better fuel for workouts.

A daily intake of, say, six eggs at breakfast, a can of tuna at lunch, a protein bar for a snack, and two chicken breasts at dinner, along with sixteen ounces of milk through the day, would be about 180 grams of protein which is significantly too much. If you are counting calories in order to manage total intake you are likely to swap out other good foods and there in lies the issue.

Someone who believes that restricting protein is the path may find themselves eating only two eggs at breakfast, a salad with a quarter cup of garbonzo beans at lunch, and a veggie burger at dinner would only be getting about twenty five grams of protein, entirely too little. Such low levels of protein will likely contribute to poor recoery, wasting of muscle tissue, and suboptimal results from your training.

By meeting with Adam to discuss your specific needs you can develop a program that addresses your actual protein requirement and how to achieve the correct balance. Also consider good supplements.

Resting skeletal muscle has a basal metabolic rate, known as resting energy consumption, of 0.63 W/kg. This makes for a 160 fold difference between the energy consumption of active and inactive muscles. Short muscular exertion can result in energy expenditure that far exceed even these numbers. When jumping up from a squat, for example, an adult human male mechanically generates as much as 314 W/kg.

This energy expenditure is enormous compared to the resting metabolism basal metabolic rate of the adult human body. This varies somewhat with size, gender, and age, but is typically between 45 W and 85 W. Total energy expenditure (TEE) due to muscular expended energy is very much higher and depends upon the average level of physical work and exercise done throughout the day. Thus regular exercise, and particularly if it is sustained for significant periods of time, will dominate the energy metabolism of the body.