True Transformation Podcast

Did you drink and eat too much on a holiday weekend or vacation? Today's show will give you a 5 step plan to quickly get back on track.

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Here's the secret about Home Workouts when it comes to Fat Loss and Building Muscle...

You should train for strength no matter what!

Everyone needs strength training - even if fat loss is your main goal.

I explain why in today's show.

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RAPID FAT LOSS PROTOCOL

Rapid Fat Loss Protocol that I have clients follow who want faster results in the beginning of a plan.
1. Eat 3 Big meals per day that you enjoy. 5 Days of Lower calories (1000 below maintenance) and 2 days of higher calories (500 below maintenance)
Eat light during the day.
Have a satisfying meal at night.

2. Focus on power foods that fill you up for hours after eating. Here's a hint....POTATOES and SALADS
Being hungry is usually a big problem with fat loss diets period.
A tiny bit of hunger here and there is going to happen. But, it shouldn't be unbearable.
A couple more power foods (I have about 20, but here's a few more).
Berries...carrots...spinach.

3. Hit 10k steps per day - no excuses.
Lift weights 3x per week.
Get 6-8 hours of sleep per night

4. 1 gallon of water per day.
No excuses.

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The 3 Best Supplements for Fat Loss
For fat loss I tend to recommend 3 things:
Protein powder, Vitamin D3 and creatine.
Supplements are typically overhyped, but in this case it might pay off to have these 3 on hand if you're trying to lose fat.

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Motivation secret? You bet. Today's epsiode outlines the one step you need to take to get motivated for fitness, business or family goals.

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Late night eating has taken a bad rap over the years when it comes to dropping fat and building muscle.

On today's episode Josiah covers how to incorporate late night eating if you want to drop more fat and build more muscle.

TheTrueTransformation.com/transform/

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You gained weight over the weekend. These 5 tips will help get you back on track.

Gaining weight happens to the best of us. There is no perfect day to start getting back on track. Start today. Don't wait. Even if it's just 10 minutes.

TheTrueTransformation.com/transform/

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Battling Cravings - How to Deal With Cravings When Losing Weight

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Josiah discusses How to Get Back to Lifting Weights After a Break from the Gym

In today's podcast Josiah talks through 7 ways to get motivated and improve willpower.  Motivation and Willpower are often lacking in your day to day life.  It can be frustrating and difficult to get things done when you're lacking either one.

Today's podcast outlines 7 ways to get more motivated and to think differently about willpower.  

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