- Monitor your calorie intake – If you are not in a calorie deficit, you will NOT lose weight!
- Exercise regularly – 2 heavy lifting sessions a week and 3 cardio-orientated sessions a week
- Fill your plate with veggies, (preferably dark green first, then as colourful as possible), lean meats (chicken, turkey, fish) and be very sparing with the carbohydrates, if any at all
- Don't avoid healthy fats (avocado, coconut oil, olives) but don't overdo them either!
- Stop with the junk food!!! You can't seriously think you can keep eating/drinking that crap and lose weight, can you?! No sweets, chocolates, cakes, fizzy drinks, alcohol, pizzas, burgers, fries, etc.
Start
a food diary. Write down EVERYTHING you consume. Work out how many
calories it is. Yes this means weighing everything and doing a bit of
work. Suck it up buttercup; it's for your own good. If you don't work
it out you'll never know, and you NEED to know how many calories
you're consuming, so you can consume less. Less than “I don't know”
is never going to work!
Regular
exercise doesn't mean only when it's convenient, or only when nothing
better crops up, or only if you're feeling perfect. Schedule it in
and get it done. It's the accumulation of that effort that gives
results. One good workout once in a while is just NOT GOOD ENOUGH.
Aim to lift heavy twice a week – things like deadlifts, squats and
military presses, and then aim to do some more cardio-orientated
three times a week. That means lifting weights faster or some type of
“jumping around” activity. Your workout sessions can be around 30
minutes each. That's only 2 and half hours of specific activity a
week. If you say you haven't got time, quite frankly I'm just not going to
believe you.
Eat
more veggies!! Not only are they a great source of vitamins &
minerals; but by piling them onto your plate you eating more
nutritionally dense foods that are lower in caloric value. Start with
dark green veggies like spinach and broccoli, and then just add as
much colourful veg as you can. Protein is a MUST on your plate. Do not scrimp on protein. It is essential for growth & repair of muscle tissue. If you're not consuming enough protein your workouts will suffer greatly and you won't get the results you're wanting.
Fats
are important! Some vitamins and minerals are fat soluble, so without
fats you'll become V&M deficient. Fat also provides a great
source of energy as opposed to the weight-gaining carbohydrates. Look
to include healthy fats like avocados, coconut oil and olives. Avoid
overconsumption though, as fats have a high caloric value.
How
can you expect to lose fat if you continue to consume crap? If you're
eating and drinking junk foods then don't come crying to me when you
haven't lost the excess weight. We all KNOW that junk food and drink
leads to excess weight gain. In fact, most people who just cut out
the junk food, the takeaways, the fizzy drinks and the alcohol will
experience a substantial amount of weight loss. Try it. It works.
---
Challenge everything, especially yourself.
Alex Kay Grimmer
Contact me for Kettlebell classes and Personal Training in Southend-on-sea.
Please visit my website: ALEXKAY
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