Are you just too busy to exercise? Daniel Munday has helped many people like you to get their training on track. Daniel is a leading performance coach who specialises in fat loss for busy professionals. He has published many online Ebooks on this exact topic and here he shares some of his secrets to his clients successes. You may want to visit his blog for more tips www.DanielMunday.com.
1. Fat loss for busy professionals? What are your top three fat loss tips for stressed, time-poor people?
Multi-joint exercises are king. That means picking an exercise that works more than one muscle group at the same time and this usually does not involve a machine. Squats, Push Ups etc. It allows you to get better fat loss results in less time. You don’t need an hour to train this way. In fact, a lot of my personal sessions only take 15 mins. No more excuses for not having enough time to exercise. That just doesn’t cut it anymore. You can’t out-train a crappy diet. You really need to get serious about what goes in your body and make sure that you are having no more than 10% of your meals each week as cheat meals. This is a non-negotiable if you are serious about losing fat. Aerobic training for fat loss is dead. It just isn’t effective, especially for time-pressed people. Intervals are the way to go. A short burst of high intensity training followed by a recovery period. The best thing about this is you don’t, and you can’t if you do it properly, sustain this for much longer than 15-20 minutes.
2. What is the biggest mistake people make when trying to lose weight?
Great question. There are so many answers I could give you here but the number one mistake I see people doing all the time, especially in gyms, is following outdated training methods. Running on the treadmill for an hour is not going to give you the body you want. Reduce the time by a quarter and crank up the intervals. The other thing, especially for women, is lifting really light weights because I don’t want to get big muscles. Girls, you won’t just trust me. Pick a challenging weight and follow my number one tip from the first question.
3. Diet and exercise. Which is more important? Can you lose fat doing one and not the other?
They are both as important as each other, but like I said before, you can’t out-train a crappy diet. You can lose WEIGHT when you just diet but you actually lose more muscle mass. You don’t want to lose muscle. You want to lose fat. So you’ve got to get the supersets and interval training firing to encourage your muscles to grow so you burn more fat.
4. Most effective fat loss exercise?
The one that you will do. But seriously, it is a tough question to narrow it down to just one. Anything that involves as many muscles as possible. My personal favorite is a one handed snatch if I had to say just one. Click here to view the one handed snatch.
5. What are you main diet philosophies? Are you a ‘no bread before bed’ kind of guy? A calorie counting King, or ‘if it’s got eyeballs, don’t eat it’ vegetarian?
The biggest thing that I’ve noticed is that people really need to cut out most of the processed rubbish that they eat. I get a bit controversial on this topic compared to most health professionals so strap on your seat belt and enjoy the ride. Basically anything that comes in a box is no good for you. That means we should be basing our diets around fresh vegetables and fruits in abundance, lean meat and protein sources, nuts and seeds and that’s basically it. Add in a little bit of brown rice and that covers it. I strongly recommend people cut out products containing wheat and gluten. They just bloat you and leave you sluggish, even if you don’t have an intolerance to them. Unfortunately, that rules out basically everything that is processed as we rely too much on wheat to add to things, especially here in Australia. The US over relies on corn, here its wheat.
I recently put together a diagram on a recent blog posting of how the new look food pyramid should look instead of the stuff that we have been force-fed by dieticians and other organizations with hidden agendas. Click here to view food pyramid.
6. Attitude plays a very important part in fat loss. How do you help shift someone who may have tried and failed before, who’s confidence is low, to break the trend and get results?
That’s a tough one. People have to first of all believe that they can get the body that they deserve. Everyone deserves to have a great body. You just have to believe that yourself. It is about pumping up their tyres and realizing that it is possible if they really want to achieve it. I explain why my methods are different and why they work because they are different to most others.
7. What do you think of gastric band surgery?
I definitely do not condone or recommend any type of surgery that will change people’s body shape. It is a short term solution for a problem that obviously needs to be addressed on a much bigger level then just going under the knife. They will always be a fat person in their minds eye if they go for this short cut. Besides, you need to change things on the inside as well – such as unclogging your arteries from years of bad food and inactivity. The Gastric Band surgery, or any surgery for that matter, doesn’t automatically do that for you. You’ve got to move.
8. Are there any other fat loss methods that have really worked for you clients, or is it always diet and exercise?
For sure. Like I mentioned earlier, it’s all about cutting out wheat and gluten for the majority of your diet. I only allow myself to have that sort of stuff as part of a cheat meal no more than 4 times a week which is just under 10% of my weekly meal intake following my 90/10 rule for good food selection. The other thing is to be smart when you eat carbs as most people eat too much and to make sure you have some type of protein with each meal to promote fullness.
9. What is your training background, and how did you become the fat-loss king?
I have a Bachelor of Health Science as well as my Cert 3 and 4 and have been in the industry since 2000, and involved with corporate clients for the last 6 years. I started my own DPM Performance business in 2005 because I had bigger goals to kick personally after re-evaluating my life. I just had a big itch I had to scratch and by doing it I scratched it. Most corporate people are after fat loss results so that is how it became my target market. Sort of by accident I guess, but it is my driving passion now. I use the training methods that I preach myself. One of my mentors, Craig Ballantyne, once said you’ve got to give yourself a title because no one else will, so I am the fat loss specialist for busy professionals. I show them how to get fat loss results in less time than they thought possible.
10. Any final words of wisdom for the busy people trying to get and stay in shape?
Start today not tomorrow and don’t let fear hold you back. Just get in there and do it. You only need to train for 20-30 mins providing you are using the right tools.
For more information on Daniel Munday and his training methods, visit www.DPperformance.com.au