- Drink water
- Train low intencity before breakfast
- After you’ve eaten do high intencity cardio
- Avoid refined sugar
- Avoid complex carbs
- Don’t eat within two hours of dinner
- Train with weights
- Do some light cardio after dinner
- Eat fruit
- Eat vegetables
- Increase protein foods like meat, fish, eggs, etc.
- Take a multivitamin
- Take a cod liver oil supplement
- Run hills and climb stairs
- Increase your intensity each workout
- Eat leafy green vegetables
- Keep active inbetween workout sessions
- Swap your work chair for a fitness ball
- Keep fitness equipment like dumb bells, etc. in every room of the house
- Find someone to train with in the mornings
- Find someone who is better than you at fitness to train with
- Make fruit a whole meal instead of a snack
- Replace television with active past times like walking, etc.
- Join a sport team or a fitness class
- Experiment with martial arts and tai chi and yoga
- If you are doing weight training and cardio, do the weight training first
- Choose cardio exercises that work the whole body, not just the legs
- Try not to mix fats and carbs in the same meal (ie cheese and pasta)
- Avoid coffee as it leads to bad diet habits
- Drink green tea for its health and antioxidant properties
- Drink more water
- Drink even more water
- Make committments to train with different people at different times in the week to keep active
- Take the stairs instead of the lift no matter how you are feeling
- Park your car further away from your destination or get off the bus early
- Make a big pot of vegetable soup on the weekend and eat it for snacks during the week
- Pre-cook as many meals as you can and keep them handy at work or at home for ‘junk snack’ times
- Keep your ‘cheat days’ healthy by choosing resteraunts that have healthy foods like salads, meats and fish
- Eat chilli - the burning sensation is your metabolism speeding up
- Eat more often but not more
- Eat six meals a day with a two hour spacing inbetween
- Use a small bowl or plate to create the illusion of eating a lot
- Replace chicken with lean red meat
- Find someone you don’t like to do cardio or sport with as you will try harder to win and be more competitive
- Experiment with mixing weight training and cardio together with circuits
- Read as many weight loss books as you can
- Avoid alcohol and late nights as it DOES impact on fat loss training and progress
- Don’t hang around ‘junk food friends’ at times you know you will cheat
- Go to the shops on a full stomach
- Drink a glass of water before every meal
- Avoid diuretic fat loss gimmicks as the weight loss will only be water
- Keep a record of the foods you eat during the day
- Measure your calories for everything you eat for one whole week (you’ll be surprised)
- Start developing habits that foster weight loss like eating at the right time and not using food as an emotional crutch
- Add more resistance to your workouts by increasing the weight, leverage or anything else you can to make it more difficult
- Let your work mates and your family know you are trying to lose weight - they will support you
- Turn dreams into goals by writing them down and regularly reading them
- Read and research into everything you put into your mouth - calories and unhealthy substances can be squeezed into many places
- Make short term goals and long term goals achievable and measure your progress regularly
- Take days off - its ok to relax occasionally
- Don’t worry too much about progress - enjoy the fitness
- Train outdoors - sun and air are good for you
- Watch shows like The Biggest Loser for inspiration
- Read about the health problems associated with being over weight and get determined
- Drink more water
- Hire a personal trainer if you find it really hard to get motivated
- If you are lazy at home join a gym
- Do cardio with up-beat music
- Don’t get sidetracked by gossiping to the hot guy/girl at the next treadmill
- Buy a nice pair of shorts or t-shirt that you want to (realistically) be able to fit in by summer
- Don’t be self concious at the gym - no one cares
- Milk is good for you - don’t cut it out on account of losing weight
- Just do it - stop making excuses
- Use big compound weight training exercises like the squat, bench press, chin up, dip, military press and deadlift instead of isolation exercises
- Avoid fancy gym machines and just use free weights
- If your really bored with free weights, try gym machines for variety
- Try and relate your weight loss goals to helping people - it helps
- When you are struggling to take another step on your jog pick an item in the distance and aim for it
- Read inspiration stories about sports champions
- Attend sport matches like football, athletics and bodybuilding contests
- Instead of weighing yourself use a tape measure
- Use maths in weight loss - ie one bowl of iced cream cut out of your diet each night = 10 mins less on the treadmill tomorrow
- Eat less man made food
- Opt for organic foods and unprocessed things
- Learn that you cannot ’spot reduce’ - fat comes off from the whole body not just one section
- Muscle and fat do not co-exist well so build some muscle
- Take spas, massages, etc. to help muscles recover faster - thus being able to train more
- Never train through injuries or when muscles are still sore
- High intensity training is harder and better - don’t believe hype about low intensity cardio burning more fat - high intensity keeps your heart rate up long after you leave the track
- Stretch muscles that are sore and stretch before, during and after training
- See a doctor before doing hard weight loss stuff
- 3500 calories = one pound of fat - diet is more important that hours on the treadmill
- Skipping meals won’t burn fat - keep your metabolism burning by eating more often
- Hot water will burn calories as well as being a Chinese medicine. Cold water will do the same
- Replace a smaller meal with a protein shake - liquid food is better for you
- Don’t wastre your money on pills or quick fixes - change your habits
- Never sacrifice your health to lose a bit of fat
- Be creative with cardio - running and biking isn’t the only way
- Never train for more than one hour at a time
- If you lose motivation, re-check your goals and ambitions and make them firm
- Drink more water!
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