Diet less – Yep we’ve heard them all. ‘Hey have you heard of the Ronald McDonald diet? My friends, sister’s uncle’s postman did it and he lost 75kilos in 6 weeks. So he wakes up grates a lemon over iced toilet water with a splash of Tabasco every morning and then heads straight to McDonalds and can eat anything he wants to lose weight. The weight just falls off…. Lets Do IT!!”Don’t be lazy, there is no magic pill or crazy quick fix diet that will reverse what you’ve been doing for the last 5-10+ years! Suck it up and work hard. It will take time. In our personal opinion, the term ‘Diet’ is BULLSHIT! It indicates a start and an end of putting hard effort with lots of sacrificing to create a result that you will end up reversing when you go back to old ways of eating. A diet is something you never intend on maintaining so you should anticipate not being able to lose weight and maintain the result you achieve. Forget the term diet. Go on a nutrition overhaul where you will develop better eating habits that you intend to stick to for the rest of your life!
Get more sleep – Get off your phone, stop checking Facebook and read a book. Lights out @10pm max!
Cheat meal – This is a strict REWARD for working so hard (nutrition and training) throughout the week. It is not an excuse to go crazy and does not last the whole day or weekend. One meal. Got it, good!If you don’t think you can trust yourself to stick to 1 cheat meal. Reward yourself in some other way, a massage, a movie, pedicure, sauna the choices are endless.
Drink plenty of water– Yes you’re going to find yourself at the toilet a whole lot more. The 3+ Litres we should drink per day does a good job not just keeping us from dehydration but it cleanses our insides!
Eat 5 times a day – Yes, this sounds like a full-time job but it’s only really, 3 main meals and 2 snacks per day. Just remember to eat every 3 hours. If you have to put an alarm on to remind yourself to eat do it!
KICK the bad habit! – Don’t lie, we’ve all got at least one! Whether it’s nutritional or slacking away in the gym on your phone or cutting reps when you should be pushing through. Aim for small changes. Set a date to eventually kick your bad habit for good! You’re only cheating yourself.
Eat breakfast – Don’t skip it. EAT! Something healthy each morning is good habit and a good way to kick-start your metabolism each morning. If you’ve got kids, set an example for them, think brain food and set your day up. You wouldn’t send the kids to school with no breakfast. So don’t do it to yourself.
Don’t starve yourself (this also relates to #5) – Don’t be fooled into thinking you’ll lose weight, the less you eat the worse it is for your body, especially if you are working out like a trooper. You are only robbing yourself of the necessary nutrition for your body to function at its highest ability, both physically and mentally.
In regards to weight loss, if you think you are going to do it through starving yourself, all you are going to do is slow down your metabolism, which will in turn cause your body to put on weight quicker when you finally do eat. Not ideal when trying to lose weight! This is why #5 is so important, maintain a healthy metabolism by eating healthy snacks/meals every 3 hours!
Sit down to eat and relax – Turn the TV OFF. Talk to your housemate/family or friends while you eat. If you eat too fast your brain won’t register that its full, therefor we keep stuffing our faces before it’s to late. Listen to my grandmother; sit down, sit up straight, relax and concentrate on eating your food properly!
Resistance Vs. Cardio – A good mix of resistance training and cardio is perfect. However if we could only pick one to focus on we would choose Resistance training. 30-45 minutes of resistance exercise 3 times a week performed correctly at the right intensity, is a great way to see results. The more, strong, lean muscle you have on your frame, the more calories you expend doing normal day-to-day tasks. If you can have your body burning more calories at rest you are on a faster track to losing weight.
Apply one of these ten steps (above) to your everyday life each month for ten months. Give it a go and more importantly stick with it. Just remember everyone is different, (change is around the corner)!
If you’d like to know a few more secrets or talk further, feel free to contact me at the Trifusion Studio;
9557 76767 or firstname.lastname@example.org