10 Simple Rules for Firefighter Fat Loss (2018 Edition).

  February 10, 2018
Would you agree that a leaner athlete is a better athlete?  I know this is a “loaded” question.  A lot of the answer has to deal with the sport in which the athlete is participating.  One thing that research shows is that a leaner athlete is a “more efficient” athlete.  When it comes to firefighters, this is a valid finding.  
Efficiency in general terms, describes the extent to which time, effort  or cost is well used for the intended task or purpose. So, a more efficient Fire Rescue Athlete will be able to do more work with less physical effort.  This is especially important since most of our “more intense” work as Fire Rescue Athletes comes when breathing air via an SCBA.  
The winter months can be a challenging time to keep your weight and body fat in “check.”  So, to help you stay lean and perform better on (and off) the fireground, I came up with some easy tips.    Here are 10 (actually 11) great tips to help you get stronger and leaner in the next couple of weeks.  These tips can help you stay on track through these challenging months of winter.  Take a look.
1.           Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

 

2.           Follow a consistent and effective EXERCISE program! Yes, you can lose weight and fat just by changing your eating habits. Fire Rescue Athletes need to be ready for any situation, a well planned fitness program is essential. But, very few fitness programs prepare Fire Rescue Athletes to be “fit for duty” and help decimate fat…..until now. 

Click HERE to Check out the FRF Rapid Fat Loss Workout for Firefighters.   


 
3.           Eat low-glycemic carbohydrates such as vegetables, whole-wheat 
products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
 

4.           Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
 
5.           Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
 
6.           Remember fat is not bad.  Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids, according to clinical studies, could also help prevent certain diseases. 
 
7.           Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks.  Green Tea has many health benefits and you should be drinking at least 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
 
8.           Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.
 
9.           Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans.
 
10.       
Avoid ADDED Sugar.  Look for sugar in the ingredientsanti-sugar and not just the nutrition facts. Sugar occurs naturally in many foods and is healthy for the body. The goal of reading the label is to make sure sugar is not an added ingredient. If it is not added then do not worry about the natural sugar on the fact list.  As far as how much sugar can you have in a day?  The World Health Organization suggests that no more than 10 percent of your daily calories come from added sugar, so that’s a good dietary goal.  By reading labels you can figure out the number of calories you eat each day and how much sugar.
 

Bonus:  Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly. 
  
Time to get “Fit for Duty,”  I hope these tips help. Please comment, share and like your thoughts.
Aaron Zamzow

One response to “10 Simple Rules for Firefighter Fat Loss (2018 Edition).

  1. Thanks for the diet information. I work two jobs and finding a good meal plan “on the go” can be a challenge. I have recently started the exercise program before work, at 0415!. I’m willing to try it for a few weeks, need to do something. I am tired of feeling this way.

    Thanks again.

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