Top tips to look the best this summer:
Eliminate all processed foods
Cut out anything processed and eat as many single - ingredient foods as possible. Processed foods unfortunately make up the majority of people's diets these days. Anything that has been manufactured or modified from its original form is processed. Chemicals, sweeteners, bulking agents have been added in which are toxic in the body.
Strength Train
Hit the weights and by weights I mean barbells or dumbbells etc, not the machines. Resistance training burns a massive amount of energy quickly, works every muscle group and produces the best body composition results.
Consume plenty of water
I consider water to be an essential nutrient. Aim to consume at least 3 litres a day. Do not wait until you are thirsty, be pro active.
Emphasise protein intake
A diet high in protein has been shown numerous to be more effective than a low-fat diet for fat loss. Best sources are lean meats and fish.
Get all your nutrients
Make sure you don't have any nutritional deficiencies that are going to hold you back. Eat a wide range of food especially fruits and vegetables or take a whole food supplement (I use Juice Plus Premium) to ensure you have the foundation and your body is healthy. (this is a whole different topic)
Eat Fat
Dietary fat is not the enemy; low fat diets do not work and can lead to many health problems. The best choices are extra virgin olive oil, avocados, mixed nuts, fats from organic meats and coconut oil.
Mix up your cardio
Perform intervals, sprints, hill sprints, metabolic circuits etc. Get away from anything thats 45 minutes or longer in a steady state. Being on the treadmill for a long time is boring and it can cause the loss of muscle which is the opposite of what we want. More muscle means a higher resting metabolism which in turn means you burn more calories every day
Cut down on grains
Aim to get your carbs from low GI sources such as vegetables and berries. Grains such as bread, pasta, packaged baked goods, cereal etc support the storage of body fat. Do not be fooled by whole wheat bread, pitas, tortillas and other products that also contained enriched flour. In many cases these items are the same as their white counter parts with some added coloring.
Rest
Stress means the release of cortisol which destroys muscle and stores fat! So don't get stressed and try to find ways of relaxing. Try yoga, stretching, foam rolling, martial arts, or walking mediation.
Supplement properly
Supplementation to support fat loss is designed to assist with removing toxins, using the fat stores you have for fuel and supporting optimal hormone levels. Whey protein, omega 3, vitamin D, zinc, magnesium are the basics to make sure this happens. *This is only when all of the tips above are in check and you have a strong foundation.
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