Jay is a 5x international best selling author, menโs physique champion, and founder of the Jay Campbell Brand and Podcast.
Recognized as one of the worldโs leading experts on hormonal optimization and therapeutic peptides, Jay has dedicated his life to teaching Men and Women how to #FullyOptimize their health while also instilling the importance of Raising their Consciousness.
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Table of Contents
Itโs brutal. Itโs ugly.ย And itโs the truth. And I can almost guaranteeย most of you reading this will not like hearing it. You know how you’ve put on weightย over the years? You keep telling yourself itโs because of a lack of time, or your โgeneticsโ have gotten worse as you age, or your dogs and kids have zapped every bit of energy needed to youโve been struggling toย lose that fat thatโs crept exercise (OK, that last point may be somewhat accurate).
Well, itโs not because your genetics suck. Itโs not because you havenโt found the next breakthrough weight loss supplement. Itโs not because you have a slow metabolism. Itโs because you havenโt put in the time to figure out what approach works best for YOU. Think back to the last timeย you were in a big box corporate gym, going through the motions in another attempt to lose the weight thatโs crept up on you over the years.
And while you hated every minute of it, in walked someone who didnโt come within a 100-yard radius of the cardio machine where you were plodding away, butย had a leaner, more muscular body than you. In fact, he probably left the gym before you did, didnโt he? You probably assumed he was a โgenetic specimenโ or knew some secret drug or supplement protocol only reserved for those in the knowโฆ
But, hereโs the dealโฆ
Thereโs a way to have your cake and get lean, too. The people that know how to get and maintain an awesomeย physique simply work SMARTER, not HARDER. Sure, youโre going to have to do more than sit around and eat junk all day to look like them. But you already knew that. But, it doesnโt mean going to extremes, either.
Here are the 5 rules of building a disease-free super body
1. Donโt get fat for the sake of it
Are you bulking up in the name of gains? There is nothing uglier than those love handles to your health: they are estrogen factories. Fat converts ever increasing amounts of your precious testosterone into estradiol, the chief estrogen. As a verification, low testosterone is correlated to being overweight. One study examined 64 severely obese men: their average testosterone was a measly 340/dl (LabCorpโs healthy reference range is 348-1197 ng/dl). Multiple studies have shown that being overweight lowers free testosterone as well. So, basically, being overweight does everything negative possible to your hormone levels.
2. Donโt Avoid โBoringโ Cardio
Do you drive around the gym’sย parking lot looking for a spot closer to the doors? Are you scared to walk the dog for fear of โkilling your gains?โ Stop doing that. Studies show theย NEAT (Non-Exercise Activity Thermogenesis) conceptย has a big impact on weight loss. In aย studyย published inย Theย American Journal Of Clinical Nutrition,ย researchers found that sitting up but staying stationary caused an average 6% increase in energy expenditure, whereas sitting up and fidgeting resulted in a much larger increase of 29%.ย Standing motionless led to an 8% increase while standing and fidgeting droveย a huge 38% increase. This is no joke.ย Walking isnโt always sexy, but going out of your way to get more stepsย adds up in the fat loss department.Take the stairs. Walk as often as possible. Go for a bike ride.ย Move more. The lower your calorie intake,ย the more likely your body will down-regulate activity. Youโll need to schedule in activity to keepย that calorie burn going, even when the couch and Netflix beckon.
3. Get Your Hormones Right
Particularly your thyroid and sex hormones. A standard blood test will show you where you stand, but even if youโre in the โhealthyโ range as defined by the medical community, you may not be optimal (for fat loss, energy, mood & ALL of the above) If youโre a little older and heavier (i.e. the typical North American) you may have undiagnosed metabolic syndrome (pre-diabetes), which is associated with lower levels of testosterone. If your hormone levelsย arenโt optimal, youโre fighting an uphill battle in the fat loss department.ย There are a number of ways to raise your testosterone naturally. The first one is weight loss.ย But focusingย on getting adequate sleep, optimizing vitamin D and magnesium levelsย and minimizing alcohol consumption can help. That said, Iโve personally been taking great care to keep my testosterone levels elevated, and a recent test showed Iโm far from optimal. Iโm in my mid-30s with a toddler and sleep and other factors have been compromised.
My testosterone levels were a sub-par 18.6 nmol/L (range is 7.6 – 31.4)* Metric system in Canada
If you live the life of a monk and do everything right, you may be just fine. But Testosterone Replacement Therapy is a viable option if you donโt. ย And, let’s face it, your environment conspires against your T levels all day long.ย Grab Jayโs book here and educate yourself before making a decision.
4. Find Something To Lose
There needs to be something at stake, something to lose if you donโt follow through on your diet and training plan over the long haul.ย 14 years ago, Iย told myself thatย if I didnโt get in shape, Iโd quit playing video games for a year (a big deal to me at the time) and wrote a sticky note on my computer monitor. This same strategy is outlined inย The Blackmail Diet,ย an obscure book by John Bear. In the book, the author describes his battle with obesity and outlines the plan he came up with to drop pounds: He signedย a contract with a lawyer and putย $5,000 in escrow.ย The contract stated that if he didn’t lose 70 poundsย in a yearโs time,ย the lawyer had to give all the money to the American Nazi Party. A year later, Bear had lost 70 pounds. The harder it is to quit, the easier it is to succeed. Raise the stakes to keep going when the going gets tough.
5. Opt for Nutrient Dense Foods
You wouldnโt put low-grade fuel in a Ferrari, so why do you treat your body like a Chevy Sonic? To eat well, it’s best to choose a mix ofย nutrient-dense foodsย every day.ย Nutrient-dense foodsย areย foodsย that have a lot of nutrientsย but relatively few calories. (Thanks, Captain Obvious) Eat healthy animals (grass-fed), ย wild caught fish and donโt burn the crap out of your food on a BBQ. Source your greens from a local farmer or buy organic when you can. Most people feel crappy when they eat crappy foods. Most people feel great when they eat large amounts of mostly unprocessed plants and quality animal products. So one very simplistic answer to โWhich foods should I eat??โ could be โEat mostly foods that make you feel good and healthy.โ
Ready to lose the belly for good?
Get The FREE Mansformation Cheat Sheet NOW… and lose as much as 10 pounds FAST. Mitch Calvert holds a degree in communications and is a certified personal trainer and fat-loss coach. He discovered his love for fitnessย while slaving away as a 240-poundย line cook in university and has dedicated the last 14 years of his life to fitness โ working specifically with men who have weight to lose and confidence to gain. He runsย Mansformation Challengesย for guys looking to get over the fat-loss hump for life.
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