NUTRITION BASICS FOR FAT LOSS – 3 VIDEOS

One of the largest barriers people have when trying to burn fat and lose weight is their Nutrition. It is not necessarily that they are not trying hard, but the lack of knowledge concerning nutrition is what usually prevents the majority of people from starting or sticking with a diet.

A big mistake I see with dieters is that they go into a diet with the intention of being overly strict on what they allow themselves to eat. The problem is that when they slip up and cheat, they see it as absolute failure and quit the entire idea. The result is a retiring back to old, bad habits.

I was no exception to this either. Healthy nutrition was my biggest struggle. I was pretty big and muscular to an extent, but I could not get the six pack abs or real defined muscles.

So after I retired (from volleyball) and changed my training from traditional weight lifting to High Intensity Interval Circuits, the fat started to peel off, but I still couldn’t get the six pack.

So I decided to concentrate more on cleaning up my diet, getting rid of all the junk and crap and learning more about proper nutrition. And you know what? It was easier than I thought.

Look I am not a certified nutritionist, but with a few years of research, working on my own nutrition for my pro Muay Thai fight, fitness modeling and becoming a nutrition guru for MMA athletes.

Add working alongside Laura Discepola from Fit to Eat Nutrition for my Spartacus Program and of course engaged to a former bodybuilder and current muay thai fighter, I have been able to somewhat master the art of nutrition for fat loss and I am still learning and evolving.

So now I want to share all my nutrition knowledge and success with you. Over the next couple of months, I will be posting 10 nutrition videos to help you with you weight and fat loss goals.

I used all the nutrition information I am going to share with you to help me with my 8 Week Spartacus Workout and Nutrition Body Transformation, plus it’s a key in my two of my up-coming projects (Spartacus Workout 2.0 Program and Nutrition for Combat Fighters).

The great thing is that it has also worked for hundreds of people. The information that I am going to share with you is not new, I did not create it, and in fact it’s simple to follow.

So if you are a male or female with a goal for weight and fat loss, sit back, grab a pen, watch, listen and take down some tips and start to implement clean healthy nutrition into your lifestyle.

Below is a 3 part series on the Nutrition Basics for Weight and Fat Loss. I have also included some notes that accompany the information in the videos, so that you don’t have to remember everything or in case you missed the important points



NUTRITION FOR WEIGHT AND FAT LOSS - PART 1




NUTRITION FOR WEIGHT AND FAT LOSS - PART 2 -
WHAT TO EAT AND WHAT TO STAY AWAY FROM




NUTRITION FOR WEIGHT AND FAT LOSS - PART 3 - ONE DAY FAT LOSS MEAL PLAN





VIDEO NOTES:

We know how important nutrition is to fat loss.
- 75-80% of fat loss success will come from your nutrition
- You can’t out train a bad diet
- You go on the treadmill or elliptical and burn 300 calories and then you step into the kitchen and eat a muffin or a piece of pizza and within a minute it you put those 300 calories or more back on.

PHYSICALLY ACTIVE PERSON (SPARTACUS, MMA ATHLETE, WORKOUT FANATIC, ATHLETES VS SEDENTARY PERSON
- More calories needed
- Timing of Nutrients
- Increase Carbohydrates
- Increase Protein


NUTRIENTS
- Everything we eat provide nutrients – all foods
- 6 categories of nutrients which all provide different functions
- Eat proper food to get the best and most nutrients for your body
- Nutrients work together


MACRONUTRIENTS AND MICRONUTRIENTS

MACRONUTRIENTS

1. Carbohydrates – provides energy for the body

2. Protein - rebuilds and repairs tissue and helps to build muscle and fat loss

3. Healthy Fats – part of all cells and protect internal organs and provide fat soluble vitamins

4. Water – most important nutrient for the body, 60% of the body, without any water we can only last a couple of days before we die, we can last about 30 days without food

MICRONUTRIENTS

- Vitamins and Minerals regulate varies body processes

- They work in different cells
- Vitamins and minerals DO NOT PROVIDE ENERGY – a lot of people will be taking a vitamin supplement and think that their energy is higher – that is physicalogically impossible unless you are deficient in a mineral – in in our society (Western) the levels of very low deficiency is very low


CALORIES
- Carbs 4 Kcal/g
- Protein 4 Kcal/g
- Fats 9 kcal/g – that is why they must monitor fat intake

- Alcohol – 7kcal/g

- Water 0kcal/g

WHAT TYPE OF FOODS TO EAT OVERVIEW

- Whole Foods, Clean Foods, Real Foods

- Lean Proteins, Real meats like chicken, fish, turkey, lean ground beef – unless your are Vegan

- COMPLEX Carbs – veggies and fruits

- Real fruits like strawberries, apples, oranges, bananas, etc

- Real vegetables like broccoli, spinach, carrots, etc
- Healthy Fats - Olive oil, omega fish oil
- Real drinks like water, green tea and non-sweetened iced tea


THINGS TO STAY AWAY FROM

DO NOT pollute your body with

• processed foods,

• packaged foods,

• deep fried foods

• take out like McDonald's,

• junk food,

• soda/pop,

• alcohol

• frozen microwave meals




Real foods don't have as many calories, and they don't have near the amount of terrible side effects

Stick to the real foods and you'll be sure to hit your weight loss goal.
　

BASIC ONE DAY PLAN RULES
- Eat 5-6 small meals
- Eat about 3 hours apart
- EAT PROTEINS WITH EACH MEAL and mix up your protein sources as well
- EAT YOUR CARBS IN THE AM WHEN YOU BODY CAN TOLERANT THE GLUCLOSE AND AFTER A WORKOUT
- EAT VEGETABLES with each meal

Exercise Day:

Breakfast: protein/carbs

Mid-morning: protein/fat

Lunch: protein/fat

Mid-afternoon: protein/fat

Evening (after exercise): protein/carbs

Pre-bed: protein/fat

Non-exercise Day:

Breakfast: protein/carbs

Mid-morning: protein/carbs

Lunch: protein/fat

Mid-afternoon: protein/fat

Evening: protein/fat

Pre-bed: protein/fat

POWER’S BODY TRANSFORMATION STORY – THIS COULD BE YOU!

POWER’S BODY TRANSFORMATION STORY

THIS COULD BE YOU!

Power Born - Start Weight 245lbs and Current Weight 218lbs

When I got the email and before/after picture from my man Power, I was blown away at what his hard work and dedication had produced. I was also very impressed with his PIPES (biceps) and new physique.

These are the types of testimonials, pictures and feedback that keep the PASSION to share my fitness, nutrition and healthy lifestyle knowledge with you.

First I want to congratulate Power Born on his amazing body and healthy lifestyle transformation. Your hard work and success inspires and motivates me to do what more of what I do and I hope it does others as well.

CLICK HERE TO GET ACCESS TO YOUR 4 WEEK SPARTACUS WORKOUT PROGRAM

Quickly, Power contacted me some months back letting me know that he was going to make the change to a healthier lifestyle and that my workouts were going play a large part in it. I told him to take BEFORE PICTURES (something you should all do when starting any type of program) – fast forward 6 months later and check out the results…and he is still going.

I love that Power used some of my workout programs (Spartacus and MMA workouts) and added his own flavour of running. It is great to personalize workout programs when you can as well.

But I digress, I took snippets of Power’s email to me, so you get an idea of his story. The best thing is that he is still going as Power has a set a GOAL with a TARGET DATE (something you should all do when starting any type of program)

Power Born - Start Weight 245lbs and Current Weight 218lbs

“Funk, I know it’s been awhile since we talked, I finally got those before and after pic's for you. I want to thank you for the bodyweight workouts; they had a heavy part in me getting to the shape that you will see.

I'm going for 200lbs by my birthday which is 10/30. The way I accomplished my goals was by keeping track of my weight every day. My diet is light during the day with a protein shake in the morning after my workout. Then I drink plenty of water during the day to help that protein through my system.

My workout has been the Spartacus workout each month for the most part on Monday, Wednesday and Friday. On Tuesday and Thursday I do your MMA workouts. In the first few, months I did 4 miles of jogging after each workout and only jogged on my non-resistance days which are Saturday and Sunday. Then in the last three months I have jogged first and then did the resistance, which shocked my body. I tend not to do 3 full rounds of the workouts, usually two rounds at the most. The 28 miles I was logging per week really helped lean me up.


The main thing people have to realize is you have to work out to keep the metabolism churning away so when you eat at night you won't be hurting you efforts.

Funk, you are definitely a large part of my motivation."

COMING SOON SPARTACUS WORKOUT 2.0 PROGRAM

CLICK HERE TO GET ACCESS TO YOUR 4 WEEK SPARTACUS WORKOUT PROGRAM

WWW.SPARTACUWORKOUT.COM

WWW.FUNKMMA.COM

WHAT IS THE MOST IMPORTANT MEAL OF THE DAY?

FAT LOSS NUTRITION TIP:

The most important meal of the day for you is the “Post Workout Meal”.

After the workout, your body is in catabolism and starving for the carbohydrates and protein that it needs to recover and repair. This meal will start the recovery process quicker and keeps your fat burning metabolism going.

I am not just talking about a protein shake, although protein is important at the post workout meal, you cannot forget about the carbohydrates. Your shake or meal should have 3-5 to 1 ratio of carbs to protein. (If the shake has 20g of protein, then you should have 60-100 grams of carbs, depending if you are female or male).

You must have this shake or meal under 60 minutes, post workout for optimal fat loss! Simple Carbs and Whey protein are your great choices.

NOTE: If you work out at night, then a good Post Workout Meal in liquid form is perfect, as it is easy to digest and gives you the window to rest before you sleep. I use the Prograde Workout Formula, it was made for this purpose.

DO NOT skip this important meal. Make sure you get this meal in after your workout and watch the fat melt off your body.




Your Coach and Friend
Funk Roberts

P.S.  I just ordered two bottles of Prograde Nutrition for Angela and I, because we often train late and are not done until after 9:00pm. Prograde has the perfect carb/protein ratio for optimizing workouts and ensuring fat loss.  This meal was so important during my 8 Week Spartacus Transformation Progress

ORDER YOUR PROGRADE WORKOUT FORMULA TODAY - CLICK HERE



SPARTACUS TEEN WORKOUT FEATURING FUNK JR (VIDEO)

SPARTACUS TEEN WORKOUT - MUSCLE BUILDING AND FAT BURNING

I love living with my teen. It is so cool being able to workout with Funk Jr anytime we want. Whether it's doing a workout, playing basketball, football or flexing in the mirror (seriously)...I think my narcissism may have rubbed off on the poor child. There is nothing like spending quality time with my boy and advocate a healthy lifestyle at the same time.


We shot this workout last week to address all the teens that have been asking me for advice on training. I go off on a little tangent during the intro to dispel the myths that working out during your teens will STUNT YOUR GROWTH.

Funk Jr. was a true warrior on this hot and humid day. He's 14, almost 6ft and as he puts it "WANTS TO BE JACKED" - lol








SPARTACUS TEEN WORKOUT


This Spartacus Teen Workout focuses on overall muscle building, abs and core strength, conditioning and power -- this workout targets every muscle in your body using multi-joint exercises and metabolic resistance training to get you ripped and muscular or help you lose weight.

Perform each exercise for 30 seconds of work followed by 10 seconds rest. One after the other with no rest (do as many reps as possible with good form during the work period)

Rest for 90 second after you complete all 10 exercises and repeat for 2 more rounds - TOTAL 3 ROUNDS

SPARTACUS TEEN WORKOUT
30 SEC-15 SEC -90 sec

KETTLEBELL SWINGS
PUSH UPS
BURPEES
ABS IN AND OUTS
DUMBBELL DOUBLE BENT OVER ROWS
ALT LUNGE
SWISS BALL PLANK
KB GOBLET SQUAT
JUMPING JACKS
CORE SIDE PLANK REACH UNDERS


7 TIPS FOR TEENS WHEN STRENGTH TRAINING



1. Start with basic body weight exercises for a few weeks (such as sit-ups, pushups, and pull-ups) before using weights if you have never picked up weights before – Spartacus Bodyweight Workout

2. Workout with weights about three times a week. Give your body, muscles, tendons and bones time to rest and recuperate by avoiding weight training on back-to-back days.

3. Warm up for 5-10 minutes before each session. Make sure you warm up with a slight jog, skipping rope or dynamic warm up to get the blood flowing to the muscles.

4. Spend no more than 40 minutes in the weight room or training to avoid fatigue or boredom. (Unless you are training for a sport or something specific.)

5. Work more reps; avoid maximum lifts. Unless you have a Trainer, coach to supervise you, avoid heavy lifting and stick to interval training or lifting lower weight for more reps.

6. Ensure you're using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back.

7. Stretch your muscles after training, Cool down for 5-10 minutes after each session.

GET YOUR FREE 4 WEEK SPARTACUS WORKOUT PROGRAM CLICK HERE