From the Desk of Loy Machedo: Losing Half My Body Weight Easily – My Weight Loss Secret

I have always had a massive challenge where weight loss or fitness has been concerned.
I lose weight slowly but I gain back all the weight back fast.
So it has not been an easy challenge for me.
My life has had its ups and down
And given the fact if you are not a full-time athlete
Or that your life doesn’t revolve around the gym
Chances of you losing weight are not that easy.
Especially if you constantly keep traveling, have a business
And yes a very unpredictable schedule
It can prove to be a herculean task.
Given the fact that there are many like me
I thought – why not share the fundamental basics of what I know
And give others the so-called ‘free advice’ they are looking for?
So here is a compilation of all the things I do know
And can possibly share for free.
However, please note
Do not attempt any of them without medical supervision
And yeah – if you want advanced level tips
Get in touch with me
But keep in mind
Its for a FEE and not for FREE.

If you wish to get in touch with me
loy@loymachedo.com 

Loy Machedo
The World’s #1 Personal Branding Coach
www.LoyMachedo.com
www.whoisLoyMachedo.com
www.ThinkPersonalBranding.Com

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Losing Half My Body Weight Easily

My Weight Loss Secrets – THE SUMMARY

1. Family Support
2. Managing Fridge & Food Cabinet
3. If you fail to plan, you’re planning to fail
4. Tupperware
5. Prepare Your Meals In Advance
6. Awareness List
7. Your Circle of Friends Define You
8. The Elusive List
9. Research & Information
10. Fasting
11. Intermittent Fasting
12. Easy Gym Access
13. Ice Ice Baby
14. Plan Out Your Gym Workouts
15. Keep The Goals Simple
16. Be Consistent
17. The Most Important Day – The Cheat Day
18. Delayed Gratification – Pause & Breath
19. You Failed – So What?
20. A Lifestyle Choice

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PART 1 OF THE ARTICLE

https://www.loymachedo.com/2017/05/weight-loss-tips/

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Weight Loss Tips #13 – ICE ICE BABY…..

I was born in Bombay, India
And those days, water supply was not available 24/7
You would have a fixed time period
Say the 1 hour – twice a day where water supply
Would be put on and where everyone
In the area/building/community
Could fill and store water
After which – the water supply would be switch off.
So water would be stored for later use.

So when I would get up in the morning and have a bath
The water in the bucket would be cold
And that would absolutely wake up me

B-R-R-R-R-R-R-R

The cold water would absolutely wake me up!
It would wake anyone up.
And that is years before the Ice-Bucket Challenge
Became a ‘Temporary’ Viral Sensation

Honestly speaking, no one likes having bath in cold water
After all – I love having bath in hot water
Feels good and relaxing
It kind of makes me feel nice
But cold water – No way!

But over the period of time
I have realized that if I bath in cold water
It is good for me.

So what are the benefits of having bath in cold water?
Eases Stress
Improves Immunity and Circulation
Increases Alertness
Refines Hair and Skin
Relieves Depression
Speeds Up Muscle Soreness and Recovery
Stimulates Weight Loss

But forget all this
I feel amazing once I have bath in cold water
Seriously!

And the biggest benefit of them al
Given the fact that the body is shivering
It means that fat is being used up
To heat up the body.

LOY MACHEDO’S BONUS TIPS

Have bath in cold water 3 to 4 times a day
Sit inside ice-cold water for 15 minutes for maximum benefit
Always have a ice cold bath before you sleep
A great alternative is to have a ice-cold towel at the back of your neck and let it be there for 15 to 20 minutes

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In sports therapy, an ice bath, or sometimes cold-water immersion or cold therapy, is a training regimen usually following a period of intense exercise in which a substantial part of a human body is immersed in a bath of ice or ice-water for a limited duration.

FAQ’s With Regards To Ice Baths

How cold does an ice bath have to be?
Though scientific research exists to support the use of ice baths to promote recovery, no exact protocol has been proven better than others. In general, water temperatures should be between 50 to 59 degrees Fahrenheit, and immersion time should range from 10 to 20 minutes.

How long should you take an ice bath for sore muscles?
It causes muscle stiffness, swelling and soreness. Many athletes try to combat this delayed pain by taking an icy bath after an intense workout. In a typical ice bath, the temperature in the water is generally around 50 to 59 degrees, and athletes can soak for up to 20 minutes at a time

What does ice do for your muscles?
An ice bath will immediately reduce swelling while flushing lactic acid out of your body. When you sit in an ice bath — or when you rub a cup of ice on the muscles you just trained — the cold causes your blood vessels to tighten. This helps drain the lactic acid out of your tired muscles.

Is a cold bath good for sore muscles?
Ice Baths After Hard Workouts. The soreness that can occur after unaccustomed exercise or a stepped-up workout is known as delayed onset muscle soreness, or DOMS. It usually peaks between 24 and 48 hours later. It involves muscle stiffness, swelling, declines in strength, and localized muscle soreness

How long do you stay in an ice bath?
At the recommended temperature range above, 6 to 8 minutes should be sufficient. Unless supervised or you have a history with ice baths, do not exceed 10 minutes. DON’T: Assume colder is better. Spending a prolonged period of time in water colder than 54 degrees could be dangerous.

How do you take an ice bath?
If you often bail on the ice bath before numbness sets in, try this trick: First, fill the tub with cold water. Next, instead of adding ice and letting the water get cold, get in and submerge yourself. Then, add the ice. This way, the water gradually gets cold, allowing us wimps to get the full benefit of the ice bath

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BENEFITS OF AN ICE BATH 

1. Reduces inflammation and secondary damage.
2. Dampen nerve impulses, reduce pain & muscle damage.
3. Burn Body Fat
4. Be More Healthy Hair
5. Circulatory Fluent
6. Sparkling Natural Face More
7. Make Muscle more Relax
8. Cool the Mind
9. Boost Morale
10. Prevent muscle soreness
11. Improve Immune and Streamlining Blood Circulation
12. Increase Men vitality
13. Reducing Weary And Maintain Performance

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Weight Loss Tips #14
PLAN OUT YOUR GYM WORKOUTS

When I trained for my 21kms Challenge and for Triathlon
I would plan out my day – one day in advance
Everything would be planned out
Everything from my clothes – Before, During & After Workout
My nutrition – Pre-Meal & Post Workout
All the supplements
What all I needed to make the journey
Every single thing was planned and kept ready.
Even my sleep and wake up time was strictly maintained
And this went on every single day
And the benefit of this was
As soon as I would get up
Everything was there – ready to go.
So it didn’t give me any excuses not to plan or complete the task.

In the same way – you need to plan out your gym sessions.

Everything from your cupboard
How you keep your clothes
Access to the main accessories and items
Easy access to supplements and nutritional goodies
All of it has to be planned to the T
And this ensures success.

LOY MACHEDO’S BONUS TIPS

Have a checklist.
It does wonders!
I had my checklist posted in different places of the house
So that when it was on my mind 24/7

https://www.youtube.com/watch?v=6Lfg7PhjlFg

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Weight Loss Tips #15
KEEP THE GOALS SIMPLE

If you are 150kgs in body weight or you are 20kgs overweight
And you have never exercised
Making a goal like
I will lose 20kgs in 6 months
Is not a realistic goal
(yes, yes, I have done it many times)
It is a recipe for failure
And at its worst – disaster.
Do not make super ambitious goals

Like for instance
If you have a super busy lifestyle
Stating you will do 90 minutes of gym workouts
Is not being realistic

Instead make your goals easier
Tell yourself – you will do something super easy
That doesn’t even involve a sweat.
Say – I will just do 5 push ups.
That’s it.
Or say to yourself
I will just go to the gym
And do 10 minutes exercise
That’s all.

When you make your goals easy
Your mind stops giving you excuses
why you cannot do something
And gives you all the reasons why you can do something.
So make your life easier
Make your goals easier
Make winning – easy!

LOY MACHEDO’S BONUS TIPS

The more easier you make your goal
The more you keep achieving your goal
And the more your mind will start
Believing in you
And then you will automatically
Start having greater sense of self-confidence
To achieve more and more and more

https://www.youtube.com/watch?v=Bw2w3oCROR8

Fundamental Exercises

Master at least one from each category

SQUATS

1. Back squat
2. Box squat
3. Front squat
4. Goblet squats.

HIP HINGE

1. Conventional deadlift
2. Romanian deadlift
3. Sumo deadlift
4. Trap-bar deadlift

SINGLE-LEG WORKOUT

1. Bulgarian split squats
2. Forward lunges
3. Lateral lunges
4. Reverse lunges
5. Single-leg hip thrust
6. Single-leg RDL
7. Step-ups

PUSHING EXERCISE

1. Bench press variations
2. Dumbbell press variations
3. Landmine press
4. Military press
5. Push press
6. Push-ups

PULLING EXERCISE

1. Barbell rows
2. Chest-supported rows
3. Chin-ups
4. Pull-ups
5. Seated cable row variations
6. Single-arm dumbbell rows
7. Single-arm standing cable rows

CARRIES

1. Cross-body carries
2. Farmer’s carry (bilateral)
3. Suitcase carries (unilateral)
4. Waiter carries

CORE LIFTS

1. Chops
2. Half-kneeling lifts
3. Overhead lifts
4. Pallof press
5. Pank variations
6. Roll-outs
7. Split-stance exercises
8. Tall-kneeling lifts

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Weight Loss Tips #16
BE CONSISTENT

Doing something amazing Once-In-A-Lifetime
Or doing something ordinary every single day
Where it comes to something as challenging
As weight loss
I would always recommend the latter
The simple reason being
Doing something every single day
Will help you achieve success.

Keep in mind
Losing weight is not a
One-time-challenge
That is where so many people
From the star of the
Biggest Loser
To viral sensations
Of people who have lost over 100 pounds
– after having achieved success and global recognition
vanish into obscurity
Losing weight is a daily every day process
It is a habit which you must inculcate in your life
So make it a point to make this
A habit.

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LOY MACHEDO’S BONUS TIPS

Just as having a shower, drinking coffee
Saying your prayers and spending family time is important
Make sure that exercise and eating healthy
Is also part of your daily routine.

https://www.youtube.com/watch?v=mWDj6qT_AWc

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Weight Loss Tips #17
THE MOST IMPORTANT DAY – THE CHEAT DAY

Many people inform me that they are
Planning to lose weight for the next 3 months
Or for the next 6 months they will be dedicated
Or they give me something grandiose like
I will give up eating Carbs for the next 6 months
Fine
6 months you will stop
After that what?

Let me give you my example

• I love chocolates
• I love sweetened condensed milk
• I love rice
• I love carbs
• I love French fries
• I love bread
• And yes – all the possible junk food.

Now – I have successfully stayed away from all of this
For 3 months, 6 months, 9 months and 12 months
But the day I succumb to temptation
I not only fail
I fail big time
And then I go back into it so badly
I ended up gaining more than the weight I lost before

So for many years I wondered what was the solution
To which I bumped across something called
The Cheat Day
And I would strong and I mean STRONGLY recommend
For anyone and everyone to have
ONE to TWO CHEAT DAYS a week
Where you give yourself permission to eat
Anything and everything you love
On that day
Why?
Because when the body and mind know
That you will get what you love and crave
On that day – the body will not get into a
“starvation” or “desperate” mode.

I have found this to be the best solution to
Not being super desperate
At the same time very consistent
With my diet/training program.

LOY MACHEDO’S BONUS TIPS

During your diet / strict day
Whatever temptation you get
Write the names of all the foods or temptations you have
And promise yourself that on the cheat day
The first thing you will do is
Go and eat all that you love
And you will make it a priority
Trust me when I say this
This works wonders!
And it also feels good to know
You can rewards yourself eating whatever it is you like

SO WHAT ARE CHEAT DAYS? FAQ’S

How does a cheat day work?
The idea that a cheat day means eating anything during a set period of time (usually either one day or one meal). Cheating as making a calculated decision to eat specific things normally avoided for health reasons (like fructose to prevent a glucose spike, caffeine to boost energy, and so on).

Are diet cheat days bad?
Cheat days will trick the body into thinking it is getting enough calories (if not too many) and the body will then ignite its fat burning metabolism. Mentally, cheating is a great way to incorporate foods you would not normally eat. Nothing is ever off limits; there are just better times to eat certain foods.

How often do you have a cheat day?
While having a cheat day can be beneficial, you don’t want to overdo it. Until youget the hang of your body I recommend that you have a cheat meal once per week. In the very beginning when you first start your diet, wait two weeks before having your first cheat day. This serves two purposes.

How many times a week can I have a cheat meal?
As long as you are following 90 percent of your diet plan, you can include 1-2 cheat meals per week to stay sane. Cheat meals are meant to satisfy your taste buds, not to fill your belly at some all-you-can-eat buffet. A cheat meal is exactly that: a meal.

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Tips on Your Cheat Day

1. Plan to cheat
2. Earn the cheat day
3. Eat a Calorie Rich Meal
4. Don’t cheat when you are dying with hunger
5. Cheat in moderation
6. Train Hard, Eat Smart Then Cheat
7. Plan out what you will eat
8. Order the Most Delicious Cheat Meal
9. Eat Slow
10. Keep Eating Until You Are Sick Of It

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Weight Loss Tips #18
DELAYED GRATIFICATION – PAUSE & BREATH

There are moments in your life
Where you feel you must have something
You must eat something
You must drink something
Or you cannot stop yourself anymore
When that moment comes
Do this simple thing
Just stop yourself
And tell yourself
Yes – I will eat or drink this
BUT after 1 hour.
Only 1 hour.

And then after that
Go for a walk
Or do something else
Or go somewhere else
I can promise you one thing
Most probably
You will not want to eat or drink
That particular item.

If however, you still do
Go ahead!
Eat it.
What’s the harm?

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LOY MACHEDO’S BONUS TIPS

If in case you are in the office or home
And you are tempted
And cannot get away from your desk or table
Just drink lots of water
Go lie down
Or eat a super heavy ‘healthy meal’
Chances are you will not feel
The urge to eat that particular item.

https://www.youtube.com/watch?v=APHDrYEHQaY

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Weight Loss Tips #19
YOU FAILED – SO WHAT?

I cannot tell you how many times
I have embarked on a journey to lose weight
Or become slim and I have failed
Given that my body type is the kind
That puts on weight easily
You can imagine the challenge I am constantly facing.

But here’s the deal
I have learnt not to beat myself up about it
I have learnt – if I fail
Its okay to fail
So what if you failed?
It is not the end of the world!

Just as if you are walking and you fall down
You pick yourself, dust yourself and move on
Do the same with life!

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LOY MACHEDO’S BONUS TIPS

Expect to fail every single time!
And when you do
Take notes
Write down why you failed
What was the reason you failed
And how you can avoid this from happening again
This will give you great insight
On how you can succeed.

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Weight Loss Tips #20
A LIFESTYLE CHOICE

Just as doing good to people
Is meaningless if you do it
Only once a year
Losing weight, keeping fit and maintaining a healthy outlook
Is a lifestyle choice
Is it not about not eating something
Or it is not about doing hardcore exercise
For a few months and then stopping
You have to do it
Again and again and again and again
And do it – until you succeed.

Only then you will see the benefits of your labour.

LOY MACHEDO’S BONUS TIPS

Do some introspection about your lifestyle
And ask yourself
What is it you absolutely need to stop
And what is it
You absolutely need to start
In order to change your lifestyle.

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THE BONUS SECTION
WEIGHT LOSS TIPS

If you know you are going for a party
Make sure you eat before you leave
So that you do not hog unwanted stuff

Make dieting fun and interesting
Make your diet delicious and enjoyable

Fruit – is not good for weight loss

Fruit Juice – is Suicide!!!

Do not drink calories!!! NEVER, EVER, EVER!!!

If you do not like exercising, 60 minutes to 90 minutes walk is mandatory every single day.

Every single day you must do SOMETHING! And by something I mean Physical Activity. Do something every single day.

Make is difficult to be comfortable at home.

Drinking Water is always good.

Stretching your body is always good.

Trying new exercises and methods and methodologies is always great.

Enter different kinds of physical competitions – like 5kms or 10kms run or walk. Or an Obstacles course.

It is always good to Detox your body.

Practice breathing in deeply every single day.
Say 30 times a day.
And by breathing deeply I mean
D-E-E-E-E-E-E-P
Take in oxygen
Because the more oxygen you take in
The more it will be better

Sleep on time.
Wake up on time.
And when you sleep – ensure uninterrupted sleep.

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Research the following
Ketosis

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4-Hour Body

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Win Hof Method

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PART 1 OF THIS ARTICLE – CLICK HERE

https://www.loymachedo.com/2017/05/weight-loss-secret/
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Have Questions?
Email me – loy@loymachedo.com

Loy Machedo
The World’s #1 Personal Branding Coach