When it comes to fat loss, most people “Over Estimate” how hard it will be, yet they “Under Estimate” how long it will take.
If one of your bodybuilding and fitness goals is to finally lose that gut and get visible six-pack abs, than…
You need to start taking action NOW!
One of the biggest problems that most people have when it comes to following a proper bodybuilding program is they find it difficult to stay motivated and keep consistent. For the most part it’s not “lack of knowledge” that holds people back from fitness success.
After all, practically everyone knows what they “NEED To Do” in order to lose fat and build lean muscle. (At least enough to get started with the basics.)
We all know we need to exercise, we know we need to drink plenty of water, we know we need to avoid processed junk food, consume a healthy high protein diet, and all that basic stuff…
However, as simple as this is, most people still don’t do it… Why?
The reason is lack of motivation and momentum…
The hardest step to anything is the first step. Once you get the ball rolling it’s actually quite easy to keep it rolling and build on the momentum.
So how do you get the training and dietary momentum needed to build bulging biceps and get a ripped six-pack?
Simple, you need to prioritize your first meal of the day. If you get your day started off right by having a healthy nutritious meal, it’s easier to keep that momentum going for the rest of the day.
Start Your Day With A Power Breakfast!
When you have a healthy breakfast and then follow it up with several healthy meals in a row, it will fuel your body and motivate you to get to the gym and train hard. And after a good day of healthy eating and exercise you’ll also want to get to bed at a decent hour so you can get up and do it again the next day.
But it all starts with the First Meal of the day. If you screw this up and skip breakfast or hit the drive through window for some processed “junk food”, you are going to feel like crap. If you feel like crap it’s easier to blow off the day as a write off and say to yourself:
–>> “I’ll get back on track tomorrow…”
If you mess up a couple days in a row, then you’ll probably end up blowing off the whole week and say to yourself:
–>> “I’ll start back on my diet on Monday…”
This is the trap that many people fall into. Momentum works both ways, if you get the ball rolling in the right direction towards healthy eating and regular exercise you can keep it going. But on the other side of the coin, if you get off track it’s very easy to justify bad decisions and build momentum doing all the wrong things.
So my #1 Tip For Building Lean Muscle & Losing Fat is to make sure to start everyday off with a healthy high protein breakfast. This will fire up your metabolism and get the ball rolling for a successful day of diet and exercise.
And if you are looking for a delicious meal idea for a healthy high protein breakfast, why not give the following recipe a try tomorrow morning…
Delicious & Healthy Breakfast Meal
High Protein Low Carb Banana Pancakes!
Note: if you are viewing this on an iPad or phone and can’t see the embedded video clip above.
You can watch it directly on my YouTube Channel by Clicking Here
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If you’d like to get more healthy and delicious muscle building and fat burning recipes be sure to pick up a copy of Dave Ruel’s Anabolic Cooking Cookbook.
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24 Comments
Vinny
Great article, Lee. Will there be follow-ups to this the rest of the week?
– V
Thom Porter
Hey Lee… darn fine article 😁 well I can say that the high protein breakfast each day definately got me through the first week of your 12 week workout programme, thanks for all your info!!! Just one point though….. ALL THOSE EGGS….. TOTAL BUNG UP….. on the laxatives at the moment…. I think I should have slowly increased the intake rather than jump straight in at the top…. lol. Keep up the good work, we love it!!!!
Tyron
Yes Lee…a blog like this deserves a couple more follow-ups during the week/month.
Erbi
u just made me look forward to my breakfast Lee!
leehayward
Sure, I’ll be sharing some more tips like this over the next little while. So you can keep an eye out for them.
Rick
leehayward,
I still have a 6 pack under a layer of fat covering. I used to compete 20 years ago and often times, I would be shredded for a show but I believe with all the cardio I did and cutting back on carbs would ate some muscle tissue. How can I avoid this. I plan on being in the best of my life at 60. Thanks
leehayward
You can actually use the whole depletion phase that you experience when dieting for competition to help you make even better muscle gains. The key is to strategically cycle your diet and training from phases of low calorie fat loss and high calorie overload.
That’s the premise of the 21-Day Fast Mass Building Program that you can check out at: http://www.21dayfastmassbuilding.com
Dan
great recipe lee! would you think blackstrap molasses would be a good topper for those pancakes since it’s high in potassium?
leehayward
Molasses is really high in sugar so it would defeat the purpose of having a “Low Carb” fat loss meal. But if you were in a mass building phase and wanted to increase your calories, adding molasses is one way to do that.
george super boot camps
Hi there Lee,
Whilst I agree with your rationale about having breakfast; setting up the rest of the day by starting as you mean to to on. That is only one ‘truth’;it doesn’t necessarily have to be like that.
For most people skipping breakfast or having a meal that sets you up on the sugar rollercoaster will spell disaster for both sustained fat loss and effective muscle gain. But the Intermittent Fasting protocol that has been devised by Martin Berkhan seems to be showing another way.
Intermittent Fasting gets you in a different mode. Your day is split into two, a fat burning period and an anabolic period. For me, as for many others, this has really helped make my meals more effective than they were before. I now find it easier to eat a break-fast that is chock full of veggies and much less processed food than I did when I had a breakfast every day. I was at the point where I was starting to loathe breakfast, cos it had become boring despite much experimentation. Now I look forward to creating a varied, tasty and nutritious first meal.
Just one approach, it’s working for me, has worked for others, but won’t work for everyone. And yes, I am hungry all morning until I eat! (many people aren’t)
One thing that I really liked about this post was that you really make it clear that fat loss is a long term process. It can be de-motivating to not see immediate results. I think that is why it becomes even more important to use a system that you know will get results. It creates long term adherence. I wonder sometimes if that is why people get results with wildly different diet systems; not that one system is inherently ‘better’ than another, but that actually sticking to a system is what is needed, rather than chopping and changing and not being consistent.
I have written about my experiences with Intermittent Fasting, if you or anyone else wants to read about it…
http://blog.superbootcamps.co.uk/2011/intermittent-fasting/intermittent-fasting-results-guide/
Thanks for the post and keep up the good work,
George
Ajay
had this today was great. I was a skinny guy, im 19 at the moment, and have put on a lot of muscle, but also some fat on my stomach. Im starting to try and cut, i.e really good diet lots of cardio, and weights. I was just wondering lee if you have any further advice to help me get into a good fit condition ?
P.S i love your articles and videos, they give me a lot of motivation
Dan
leehayward,
geez i forgot all about the sugar! thanks lee.
dave
Thanks for the great recipe Lee. I used strawberry protein powder instead of banana but it still worked a treat! i was lucky enough to get it right first time so thanks for adding a new tasty treat to my breakfasts!
Rayden A
Indeed , if we get the words in our mind that we are not good for anything, or we go starting again next week or anything else, it is indeed lost of time. But if we need to go hard we go hard. That is my thinking so, keep your breath up.
Isaac R
I use Myofusion for all my shakes. Whats your opinion on that protein? Good? Bad? thanks!
leehayward
Yeah, I like myofusion whey. I personally mix and vary my protein shakes so I don’t get bored of drinking the same one over and over again.
Tony J
Sounds awesome, thanks again!
Peter
Is anavar for BF less than 12% ??
ramanu
Great article Lee…..
Theo Ramols
Great article you douche
derek
I think a good way of adding some carbs to them could be blending some oatmeal into flour and add to the mix
Dennis
Skipping breakfast is actually the best thing to do for fat lost and improve health, read more about intermittent fasting. I’m 6% body fat all year long and full of energy , the few times I tried having breakfast I gain a couple of pounds
nayan kalita
I feel you are great coach and nutrition specialist .we thanks to you for your information about bodybuilding.
Robert
Thank coach lee I am really unaware of these I thank you very much