1. Commit to the challenge. Accept losing weight and improving fitness won't be easy and commit to it.
2. Make a plan. Write down your schedule for workouts.
3. Prepare meals a day ahead. If you don't have healthy meals at hand, you're more likely to reach for a less nutritious prepackaged snack.
4. Eat 5 to 6 small meals a day. Fill those meals with complex carbohydrates like fruit and vegetables, protein from eggs, fish, and the good fats found in nuts, coconut, walnut etc.
5. Drink tons of water a day. The human body is 75 per cent water. Water flushes toxins from the body, energizes, and improves mental clarity.
6. Train for at least 30 minutes. Five or Six times a week.
7. GO HARD. The higher you raise your heart rate, the longer you'll burn calories after you stop exercising.
8. DITCH the sugar. An influx of sugar into the bloodstream upsets the body's blood sugar balance and triggers the release of insulin to keep blood sugar at a constant and safe level. Insulin also promotes the storage of fat, so eating sugary foods means rapid weight gain.
9. REDUCE intake of 'HARD CARBS'. Get your dose of carbohydrates through fruits and veggies rather than 'hard carbs' like rice, pasta & potatoes. Bread and pastry are no-nos.
10. Sacrifice plus pain, equals glory. Be prepare to make sacrifices if you want to see changes. That means changing what and how you eat and dedicating time to quality exercise.
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