Are you serious about fat loss?
I’ve heard the same excuses a thousand times, you are too busy to eat healthy or something comes up at work that prevents you from eating at all. Planning is the key by learning to become organised and manage time as efficiently as possible. It is the only way to achieve your fat loss goals.
Lets take a look at some solutions for different scenarios at work.
Making the right decisions by preparing your own meals
If you are serious about fat loss then taking your own food to work will help you control what you eat. Prepare your food for work at the beginning of the day or the night before. Learn to take responsibility and control the types of food you eat. This is your chance to choose between healthy foods or foods from a vending machine or a canteen that serves processed and de-vitalised junk food.
Tip: one example of a healthy meal is to take a bowl containing a chopped up salad with cold cuts of meat or fish. The salad could contain, spinach, pepper, green beans, asparagus, sugar snap peas, tomatoes or spring onions to name just a few. Add a little dressing in the tune of seed oil or vinegar and hey presto you have a very healthy lunch you can graze on during the day.
If emails and phone calls rob you from taking a break
Tip: set the alarm on your watch every 3 to 4 hours to remind you to eat. Give yourself at least 5-10 minutes where you don’t answer emails or phone calls, divert calls if necessary or let calls go straight to the answer machine.
You are worth this time; your health is more valuable than trying to beat the never-ending stream of work that will always be there no matter how long and hard you try to beat it. When you do this make sure you leave the desk so you can’t be distracted and you can enjoy your food in peace.
When impromptu meetings that take longer than expected
There are times when a liquid meal will be more convenient and a lifesaver. Keeping a meal replacement sachet in your bag for unforeseeable situations is a good precaution. Try not to rely on liquid meals and substitute them for solid foods because solid meals excite the metabolism more than liquids.
Tip: the best meal replacements are those that contain whey protein and have no aspartame and are low in sugars. Meal replacements are easy to prepare, they mix easily in a screw top shaker with a little water and a few shakes. Because of the protein content in a lot of meal replacements it is a wise choice for women to just have half a sachet. Most meal replacements are designed for male bodybuilders and women’s daily protein requirements differ from that of a male bodybuilder. I personally prefer to add a tablespoon of flaxseed oil when mixing the meal replacement drink to help slow down the insulin response.
Are you serious about fat loss?
Sunday, February 28, 2010
Wednesday, February 24, 2010
Six Pack Diet - Questions & Answers
The Best Fat Loss Plan!
What Do You Want To Look Like?
Write this down; describe everything in the finest detail and compare it to where you are now.
The importance of having a vision of what you want to look like is important because it keeps you on track. Imagine going on a road trip without a destination, its pretty pointless unless its what you want but with fat loss it is a different set of rules. You can’t treat fat loss like a mystery tour and expect to end up where you want, you need to be focused in order to get where you want.
What Time Frame Do You Want This To Happen?
Be realistic but don’t be too conservative, a bit of pressure is good.
Once you have a vision of what you want to look like you then need to stick a desired time limit on your goal. This is another great motivational tool that can push you along each step until you reach your final destination.
Now I want you to look at your timescale for your goal, how many review days are you going to have? Once you know the answer you have a powerful approach to make certain the fat loss actually happens before the deadline. If fat loss doesn’t happen quick enough for you then you can easily look at what you are doing wrong and prepare to move in the relevant direction before the next review.
Who Are You Doing This For and Why?
Is it for your health & happiness, family/partner or for your career?
The reasons behind your goal are probably more powerful than the tactics I’ve discussed above. Why you may ask? I have found that people’s reasons for wanting to achieve goals normally involve feelings, other people, relationships or other meaningful importance to life. This is dynamite for getting motivated, if those reasons won’t budge you to make a start nothing will.
The Best Fat Loss Plan!
What Do You Want To Look Like?
Write this down; describe everything in the finest detail and compare it to where you are now.
The importance of having a vision of what you want to look like is important because it keeps you on track. Imagine going on a road trip without a destination, its pretty pointless unless its what you want but with fat loss it is a different set of rules. You can’t treat fat loss like a mystery tour and expect to end up where you want, you need to be focused in order to get where you want.
What Time Frame Do You Want This To Happen?
Be realistic but don’t be too conservative, a bit of pressure is good.
Once you have a vision of what you want to look like you then need to stick a desired time limit on your goal. This is another great motivational tool that can push you along each step until you reach your final destination.
Now I want you to look at your timescale for your goal, how many review days are you going to have? Once you know the answer you have a powerful approach to make certain the fat loss actually happens before the deadline. If fat loss doesn’t happen quick enough for you then you can easily look at what you are doing wrong and prepare to move in the relevant direction before the next review.
Who Are You Doing This For and Why?
Is it for your health & happiness, family/partner or for your career?
The reasons behind your goal are probably more powerful than the tactics I’ve discussed above. Why you may ask? I have found that people’s reasons for wanting to achieve goals normally involve feelings, other people, relationships or other meaningful importance to life. This is dynamite for getting motivated, if those reasons won’t budge you to make a start nothing will.
The Best Fat Loss Plan!
Saturday, February 20, 2010
How to Lose a Third of Your Body Fat in Just Four Weeks
The myths surrounding fat loss!
When a professional footballer approached me for help one of the first things he told me was how ultra professional he had always been throughout his career with the way he looked after himself. Alcohol was limited to a glass of wine with a meal now and again and he never spent any time in smoky clubs or bars, he also told me he always went to bed before midnight to make sure he got his eight hours sleep every night. He went on to say he had always accepted that certain people are naturally fitter than others but it had always struck him that despite his healthy lifestyle he never felt as fit as he thought he should have been.
Having felt this way for quite a long time he had finally had enough and decided to get his diet checked to find out if he was missing anything out or doing something wrong to explain the way he felt. As well as leading a healthy lifestyle he had always followed what is widely regarded as a very healthy diet. Plenty of pasta, potatoes, salad and vegetables, a little red meat, chicken and the odd helping of fish. On shopping trips to the supermarket he would always go for the low fat versions of everything he saw. He was taking the advice of the health magazines and most of the other sources of media that said fat is bad for you and should be avoided at all costs.
As soon as I started explaining about the myths surrounding nutrition he was surprised and got a lot more than he expected. I introduced him to how to identify the foods that made him feel lethargic, hungry or irritable and helped him to recognise the foods that made him feel the total opposite. If certain foods make you feel terrible and do nothing to quench your appetite then it makes perfect sense to eliminate that food from your diet especially if you want to excel at your sport.
One of the keys to success with eating for optimal sports performance is to learn which foods belong to which food group. As soon as you are able to identify different food groups you have a better chance of controlling hunger. This is because different food groups will give you different responses. Once you become familiar with the foods that leave you feeling a certain way you will be able to prepare meals that work for the body and not against it. All this requires is modification with the portion sizes. In other words you may need less carbohydrates and more protein with each meal in order to satisfy your hunger and prevent your energy levels dipping.
The good thing is that it isn’t even dieting; it is all about feeding the body the correct nutrients in the proper ratios so you don’t suffer any negative effects after a meal.
Since my first meeting with the professional footballer he has changed his diet in a big way and adopted the principles above. He has not needed to rely on pasta, bread and potatoes for his energy needs because he felt he didn’t need them. He has never felt fitter and has lost a third of his body fat levels in just four weeks without changing his exercise regime.
The myths surrounding fat loss!
When a professional footballer approached me for help one of the first things he told me was how ultra professional he had always been throughout his career with the way he looked after himself. Alcohol was limited to a glass of wine with a meal now and again and he never spent any time in smoky clubs or bars, he also told me he always went to bed before midnight to make sure he got his eight hours sleep every night. He went on to say he had always accepted that certain people are naturally fitter than others but it had always struck him that despite his healthy lifestyle he never felt as fit as he thought he should have been.
Having felt this way for quite a long time he had finally had enough and decided to get his diet checked to find out if he was missing anything out or doing something wrong to explain the way he felt. As well as leading a healthy lifestyle he had always followed what is widely regarded as a very healthy diet. Plenty of pasta, potatoes, salad and vegetables, a little red meat, chicken and the odd helping of fish. On shopping trips to the supermarket he would always go for the low fat versions of everything he saw. He was taking the advice of the health magazines and most of the other sources of media that said fat is bad for you and should be avoided at all costs.
As soon as I started explaining about the myths surrounding nutrition he was surprised and got a lot more than he expected. I introduced him to how to identify the foods that made him feel lethargic, hungry or irritable and helped him to recognise the foods that made him feel the total opposite. If certain foods make you feel terrible and do nothing to quench your appetite then it makes perfect sense to eliminate that food from your diet especially if you want to excel at your sport.
One of the keys to success with eating for optimal sports performance is to learn which foods belong to which food group. As soon as you are able to identify different food groups you have a better chance of controlling hunger. This is because different food groups will give you different responses. Once you become familiar with the foods that leave you feeling a certain way you will be able to prepare meals that work for the body and not against it. All this requires is modification with the portion sizes. In other words you may need less carbohydrates and more protein with each meal in order to satisfy your hunger and prevent your energy levels dipping.
The good thing is that it isn’t even dieting; it is all about feeding the body the correct nutrients in the proper ratios so you don’t suffer any negative effects after a meal.
Since my first meeting with the professional footballer he has changed his diet in a big way and adopted the principles above. He has not needed to rely on pasta, bread and potatoes for his energy needs because he felt he didn’t need them. He has never felt fitter and has lost a third of his body fat levels in just four weeks without changing his exercise regime.
The myths surrounding fat loss!
Tuesday, February 16, 2010
The Only Fat Loss Blueprint You Will Ever Need – The Quickest Way To Get A Six Pack!
Lose fat quickly!
**STOP PRESS**
The second edition of 'Fat Loss Every 10 Days' is now available for download.
==>Click to order and get instant access to 'Fat Loss Every 10 Days'<==
The digital nutrition blueprint costs less than a Personal Training session.
It has more information than the popular first edition.
7 e-books with easy navigation for speedy results.
If you haven't got your copy yet don't delay - the information you get has taken me 18 months to compile and make easy to implement and understand for all.
It’s never been easier to lose weight and fat without starving yourself!
Lose fat quickly!
**STOP PRESS**
The second edition of 'Fat Loss Every 10 Days' is now available for download.
==>Click to order and get instant access to 'Fat Loss Every 10 Days'<==
The digital nutrition blueprint costs less than a Personal Training session.
It has more information than the popular first edition.
7 e-books with easy navigation for speedy results.
If you haven't got your copy yet don't delay - the information you get has taken me 18 months to compile and make easy to implement and understand for all.
It’s never been easier to lose weight and fat without starving yourself!
Lose fat quickly!
Friday, February 12, 2010
Exercise Tips To Transform Your Body & Abs
Exercise Tips For Fat Loss!
#1 Rotate exercises
Think of exercises a bit like your diet, the more variety the better. I once learnt in a lecture that a typical person eats no more than 12 different kinds of food in a typical week. Do you do the same with exercise selection by doing the same exercises week in and week out? If so, then it is time to shock your body by going for a response, this involves rotating your exercises frequently. Keep in mind that there are many alternatives to the standard exercises; although you are basically doing the same movement you can change the response by using different tools and methods. There are less chances of suffering from ‘overuse injuries’ if you regularly rotate your exercises.
#2 Do not rush but do not daydream either
How many people rush their reps? Have a look around the next time you’re in the gym; chances are they are lifting more weight than they are capable of lifting or practising sloppy manoeuvres because they haven’t been shown the proper way. Don’t get me wrong there is a place for fast reps in strength training programmes but they must be performed in a safe and correct way. Now take a note of how long people rest in-between sets, even if this is a woman that looks like she needs to lose weight; I can bet you that she is resting minutes before doing the next set. It surprises me how many people on weight loss and toning programmes do this, they are resting far too long. They are taking the same amount of rest needed to achieve a 3-5-rep max. In other words they are having the same rest as someone following a power lifting routine. To achieve more intensity in your workouts decrease the rest time between sets. It is normally the first variable I introduce in a programme to increase the overall intensity.
#3 Train hard and rest hard
Fat loss workouts should be intense and short; whatever method you use it should keep your heart rate elevated and breathing increased whilst resting between exercises. Workouts should also be structured and have a purpose. Rest outside the gym is just as important as the workout in order to progress and reach your goal. Rushing around all day stressed will do you no good especially if you are training the same day. How can you train hard if your body hasn’t had the chance to rest from the last workout you did? For best results never allow your mind to be preoccupied full of stressful issues before a workout.
#4 Use tricks for a rapid response
There are many principles to use to make a workout more beneficial and generate quicker results. But how many people actually think of using them? Those that do probably overuse them and spoil the impact they can have. When response to a workout isn’t progressing as quick as it should then different principles like supersets, drop sets, pre-exhaust, negatives and rest-pause can make a massive difference to overall results.
Exercise Tips For Fat Loss
#1 Rotate exercises
Think of exercises a bit like your diet, the more variety the better. I once learnt in a lecture that a typical person eats no more than 12 different kinds of food in a typical week. Do you do the same with exercise selection by doing the same exercises week in and week out? If so, then it is time to shock your body by going for a response, this involves rotating your exercises frequently. Keep in mind that there are many alternatives to the standard exercises; although you are basically doing the same movement you can change the response by using different tools and methods. There are less chances of suffering from ‘overuse injuries’ if you regularly rotate your exercises.
#2 Do not rush but do not daydream either
How many people rush their reps? Have a look around the next time you’re in the gym; chances are they are lifting more weight than they are capable of lifting or practising sloppy manoeuvres because they haven’t been shown the proper way. Don’t get me wrong there is a place for fast reps in strength training programmes but they must be performed in a safe and correct way. Now take a note of how long people rest in-between sets, even if this is a woman that looks like she needs to lose weight; I can bet you that she is resting minutes before doing the next set. It surprises me how many people on weight loss and toning programmes do this, they are resting far too long. They are taking the same amount of rest needed to achieve a 3-5-rep max. In other words they are having the same rest as someone following a power lifting routine. To achieve more intensity in your workouts decrease the rest time between sets. It is normally the first variable I introduce in a programme to increase the overall intensity.
#3 Train hard and rest hard
Fat loss workouts should be intense and short; whatever method you use it should keep your heart rate elevated and breathing increased whilst resting between exercises. Workouts should also be structured and have a purpose. Rest outside the gym is just as important as the workout in order to progress and reach your goal. Rushing around all day stressed will do you no good especially if you are training the same day. How can you train hard if your body hasn’t had the chance to rest from the last workout you did? For best results never allow your mind to be preoccupied full of stressful issues before a workout.
#4 Use tricks for a rapid response
There are many principles to use to make a workout more beneficial and generate quicker results. But how many people actually think of using them? Those that do probably overuse them and spoil the impact they can have. When response to a workout isn’t progressing as quick as it should then different principles like supersets, drop sets, pre-exhaust, negatives and rest-pause can make a massive difference to overall results.
Exercise Tips For Fat Loss
Monday, February 8, 2010
The Reasons Why Women Will Never Get Big Muscles Training With Weights
Discover how resistance training can be a woman’s best friend for getting rid of body fat
Most women who want to get in shape will normally stay clear from doing any resistance type exercises involving weights because they believe training with weights will turn them into muscle freaks. I hear this exercise myth all the time from women; it’s probably the most common myth out of all the misunderstandings about training with weights to improve appearances in females. Many women think if they touch a weight they will end up with arms looking of sinew and bulging veins. Images of the pop singer Madonna everywhere don’t help to reassure women’s confidence to train with weights for a better body. The misconceptions women have of training with weights have driven them to cardiovascular type exercises and away from the many benefits training with weights can have. Instead they prefer activities like running, biking or any piece of CV equipment that takes their liking in the hope it will transform the way they look.
Training with weights can be a woman’s best friend for getting rid of body fat!
There are some things to consider before running away from dumbbells and barbells and why they won’t turn you into the next Miss Universe.
#1 – Big muscles or a ripped physique don’t happen overnight. It isn’t a case of going to the gym and lifting a few weights and waking up the next day with irreversible big muscles that you are stuck with for life.
#2 – Someone with a body that has bulging muscles and looks toned and distinguished has attained it with years and years of hard training and strict nutritional control or with performance drugs or both.
#3 – Women have less muscle building hormones then men and it is rare for a woman to develop big muscles even with a strict bodybuilding-training regime and strict diet.
#4 – I always reassure a women’s misconception of training with weights by telling them that if they were able to easily build big muscles they would just as easily be able to decrease the size of the muscles by resorting back to doing nothing.
Training with weights can be a woman’s best friend for getting rid of body fat!
The advantage of resistance training over traditional cardio training is significant. Done properly, resistance training will create a cardiovascular response; killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living, and most sports. But more importantly for most women is that it will shape the body making it more aesthetically pleasing at the same time as toning muscle tissue. As soon the muscles begin to work frequently under resistance it speeds up the rate you burn calories and it makes it easier to reduce body fat levels.
Discover how resistance training can be a woman’s best friend for getting rid of body fat
Most women who want to get in shape will normally stay clear from doing any resistance type exercises involving weights because they believe training with weights will turn them into muscle freaks. I hear this exercise myth all the time from women; it’s probably the most common myth out of all the misunderstandings about training with weights to improve appearances in females. Many women think if they touch a weight they will end up with arms looking of sinew and bulging veins. Images of the pop singer Madonna everywhere don’t help to reassure women’s confidence to train with weights for a better body. The misconceptions women have of training with weights have driven them to cardiovascular type exercises and away from the many benefits training with weights can have. Instead they prefer activities like running, biking or any piece of CV equipment that takes their liking in the hope it will transform the way they look.
Training with weights can be a woman’s best friend for getting rid of body fat!
There are some things to consider before running away from dumbbells and barbells and why they won’t turn you into the next Miss Universe.
#1 – Big muscles or a ripped physique don’t happen overnight. It isn’t a case of going to the gym and lifting a few weights and waking up the next day with irreversible big muscles that you are stuck with for life.
#2 – Someone with a body that has bulging muscles and looks toned and distinguished has attained it with years and years of hard training and strict nutritional control or with performance drugs or both.
#3 – Women have less muscle building hormones then men and it is rare for a woman to develop big muscles even with a strict bodybuilding-training regime and strict diet.
#4 – I always reassure a women’s misconception of training with weights by telling them that if they were able to easily build big muscles they would just as easily be able to decrease the size of the muscles by resorting back to doing nothing.
Training with weights can be a woman’s best friend for getting rid of body fat!
The advantage of resistance training over traditional cardio training is significant. Done properly, resistance training will create a cardiovascular response; killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living, and most sports. But more importantly for most women is that it will shape the body making it more aesthetically pleasing at the same time as toning muscle tissue. As soon the muscles begin to work frequently under resistance it speeds up the rate you burn calories and it makes it easier to reduce body fat levels.
Discover how resistance training can be a woman’s best friend for getting rid of body fat
Thursday, February 4, 2010
10 Easy Breakfast Alternatives to Help Lose Weight & Fat
See the difference it makes to your waistline!
Eating breakfast is very important for fat loss goals because it helps break the fast and kick-starts the metabolism. Maintaining a healthy metabolism so it keeps running smoothly is essential for burning calories. Here is a rundown of my favourite fat loss recipes for a simple and quick breakfast. They contain friendly ingredients that work with your body and not against it. Note the absence of processed foods and sugar.
1. Fat Loss Smoothie- natural yoghurt with a scoop of vanilla whey protein powder, add hand full of any berries and a tablespoon of flaxseed oil or hand full of almonds. Blend with a little water.
2. Egg omelet served with raw spinach.
3. Cottage cheese served with blueberries.
4. Smoked salmon served with watercress, tomato and sliced cucumber.
5. Gluten free pancakes with ghee butter on top, served with blueberries and double cream.
6. Boiled eggs served with lightly steamed asparagus wrapped in ham.
7. Scrambled eggs served on wheat free toast.
8. Crab meat and shrimp mixed with sour cream and wrapped in an egg omelet. Serve with wheat free toast.
9. Duck liver pate served with wheat free toast and watercress.
10. Cold cuts of meat served with salad.
I used to eat the same boring breakfasts for years because I thought it was healthy for me but I didn’t know any better because the foods I was eating were all classed as health foods. I fell into the trap of eating grains, and then more grains until I was eating a massive bowl of porridge oats every morning just so I wouldn’t feel hungry soon after my breakfast.
I researched nutrition quite intensively and discovered that each individual burns calories at different speeds and our ability to digest different foods differs from person to person. That means you could eat the same diet as your twin and one of you could be overweight and feel rubbish whilst the other looks and feels a picture of health.
Most grains are difficult to digest for most of the population and consequences to this start an uphill battle for weight control. Imagine putting something in your body everyday that your digestive system is unable to digest properly. What do you think happens when you do this? What normally follows are stomach distension, wind, gas and an inability to digest other nutrients and a battle of the bulge.
Take my advice and try eating a breakfast away from the traditional commercial variety to see if it makes a difference to your waistline.
See the difference it makes to your waistline!
Eating breakfast is very important for fat loss goals because it helps break the fast and kick-starts the metabolism. Maintaining a healthy metabolism so it keeps running smoothly is essential for burning calories. Here is a rundown of my favourite fat loss recipes for a simple and quick breakfast. They contain friendly ingredients that work with your body and not against it. Note the absence of processed foods and sugar.
1. Fat Loss Smoothie- natural yoghurt with a scoop of vanilla whey protein powder, add hand full of any berries and a tablespoon of flaxseed oil or hand full of almonds. Blend with a little water.
2. Egg omelet served with raw spinach.
3. Cottage cheese served with blueberries.
4. Smoked salmon served with watercress, tomato and sliced cucumber.
5. Gluten free pancakes with ghee butter on top, served with blueberries and double cream.
6. Boiled eggs served with lightly steamed asparagus wrapped in ham.
7. Scrambled eggs served on wheat free toast.
8. Crab meat and shrimp mixed with sour cream and wrapped in an egg omelet. Serve with wheat free toast.
9. Duck liver pate served with wheat free toast and watercress.
10. Cold cuts of meat served with salad.
I used to eat the same boring breakfasts for years because I thought it was healthy for me but I didn’t know any better because the foods I was eating were all classed as health foods. I fell into the trap of eating grains, and then more grains until I was eating a massive bowl of porridge oats every morning just so I wouldn’t feel hungry soon after my breakfast.
I researched nutrition quite intensively and discovered that each individual burns calories at different speeds and our ability to digest different foods differs from person to person. That means you could eat the same diet as your twin and one of you could be overweight and feel rubbish whilst the other looks and feels a picture of health.
Most grains are difficult to digest for most of the population and consequences to this start an uphill battle for weight control. Imagine putting something in your body everyday that your digestive system is unable to digest properly. What do you think happens when you do this? What normally follows are stomach distension, wind, gas and an inability to digest other nutrients and a battle of the bulge.
Take my advice and try eating a breakfast away from the traditional commercial variety to see if it makes a difference to your waistline.
See the difference it makes to your waistline!
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