SUDOKU
Coffee break Grid n°1926894497 medium
8
3 7 6 1
9 4 3
7 6
2 9
8
1
1 2 7
6 9 4
4 2 3 7
HOW TO PLAY: Fill in the grid so that every row, every column and every 3x3 box contains the digits 1 through to 9, with no repetition. That’s all there is to it!
(Solution on page 46)
Make your own free printable sudoku at www.PrintMySudoku.com
What is a Good “Diet”?
These days everyone’s an expert. Your over/underweight friend, your mum who’s been to a slimming club, your work colleagues, the magazine you read… But what they’re telling you is often contradictory and conflicting. The truth is there’s no one, perfect diet that works for everyone. LOTS of these things will work… for some people. The key things to embrace are not the differences, but the common ground between all successful “Diets”. For weight loss, yes, you will need to eat less calories than you burn (but that doesn’t necessarily mean eat less!) All successful, healthy diets (you can have a successful unhealthy diet, but the results are short-term and you’ll feel terrible doing them – think “juice detox”, or powdered meal replacements!!) have a few things in common. We have all the free sudokus you need! 400 new sudokus every week.
F I T N E S S
A good diet will address energy balance (calories in vs calories out) without a drastic reduction in calories, but through good nutrition and switching from high-calorie/ low nutrient foods, to low-calorie/high nutrient foods. By making this switch you may be surprised at just how much you can eat and remain within your calorie goal. It will look at health, nutrition, hydration, body composition (body fat % vs. lean/fat-free mass) and performance, not just weight.The healthy diet will not be set, but flexible and constantly changing to meet your needs. This relies on you monitoring your progress and making appropriate adjustments to suit. If weight loss is slow, you’ll need to alter the diet in some way; if you lose weight, but
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your body fat % increases, you’ll need to immediately re-evaluate and make the necessary changes to make sure you’re losing fat and not muscle. The point is – you can’t follow an “exact” plan permanently; the diet will change as your body does, and you’ll need to stay on top of this. That’s why your skinny friend can eat junk and not gain weight and you just need to look at a cake… It’s because their dietary requirements are DIFFERENT to yours, and in a year’s time, so will yours be! The diet needs to be sustainable, not something that ends when you lose x-lbs, or go on holiday; not something that you suffer through for 3 weeks, and then revert to your old ways. You don’t “Go on a diet”, you change your eating habits. And finally, the “Diet” will look outside of just food! Exercise is a crucial part of the energy balance equation, and if you want to burn more calories than you eat, this should be your first port of call before you start reducing food intake and restricting your nutrient intake. By Mark Broadbent, Master Personal Trainer & Instructor at Dartford Bootcamps. Visit www.DartfordBootcamps.com for information on Personal Training, Nutrition coaching or Bootcamp Fitness classes. MarkOneFitness.blogspot.com
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