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PROTEIN

CARBOHYDRATES

CARBOHYDRATES VEGETABLES

Chicken Breast

Baked Potatoes

Broccoli

Turkey Breast

Sweet Potato’s

Asparagus

Lean Minced Turkey

Beans

Lettuce

White fish

Yogurts

Carrots

Salmon

Pumpkin

Cauliflower

Fresh Tuna

Quinoa

Green Beans

Canned Tuna

Oatmeal

Green Peppers

Crab

Berries

Mushroom

Lobster

Guava

Spinach

Shrimp

Apple

Tomato’s

Fillet Steak

Orange

Peas

Sirloin Steak

Apricot

Onion

Lean Minced Beef

Pear

Artichoke

Egg Whites

Apple

Cabbage

Protein Drinks

Pineapple Pumpernickel or fitness bread

Celery

Low fat Cottage Cheese Once you have established your maintenance aim to eat 1 gram of protein per pound of body weight. Limit fats and eat healthy carbs as outlined above. If the scale doesn’t move down, then adjust your initial sum to bodyweight in lb. x 14 instead of the original x15. Eating smaller meals throughout the day will prevent dips in blood sugar which in turn cause cravings. Spreading the calories across meals fuels your metabolism and makes your less hungry. There are other intakes to consider aside from food. One of which is fluids – muscle is approximately 70% water and fluid is an essential transport mechanism for your nutrients. When water intake isn’t sufficient you’ll feel sluggish and loose strength. Aim for 3-4 liters if water daily and naturally we needn´t mention that juices, soft drinks and alcohol should not be part of your daily fluid intake.

Another intake to factor is supplements. Whilst the decision to take supplements is an entirely personal one. There are a coupled that could be suitable for your busy lifestyle:

Cucumber

WHEY PROTEIN POWER, can be helpful when trying to reach your protein quota, plus its pretty portable machining it highly convenient when you’re on the go. BRANCH CHAIN AMNIO ACIDS (BCAA´s), have been scientifically proven to prevent the loss of muscle making them another useful supplement to consider.

Training

Often when people want to loose fat the first thing they consider is doing cardio but please take on board that cardio alone will not help you achieve your goals. The best form of exercise for shaping your body is weight training and that is true for men and women alike. Resistance training (or weight training) increases your metabolic rate by increasing your muscle mass – the body needs requires more energy to maintain the muscle mass – fat on the other hand doesn’t require any energy it sits there annoying us! Its not rocket science and by following a few simple rules to you´ll get the most out of your workout. So lets me absolutely clear irrespective of gender or age weight training is pivotal to fat loss, it helps you to be stronger and leaner.

•Don’t waste time with new fangled fancy exercise instead be selective with your training – pick big hard exercise, compound movements like: squats, deadlifts, pull ups, lunges, bench press, dips and shoulder press. • Aim to maintain as well as build some muscle, everyone trying to loose weight would benefit from gaining some muscle. Even a few extra pounds of lean muscle means more a lot more calories burned every day. • Finally boost your metabolism post training, at we mentioned fat loss isn’t just bout what burns the most calories during exercise it about what burns the most amount of fat over a 24hour period. Finish your session of with some short high intensity cardio as opposed to the long steady state cardio of yester years. Short, high intensity exercise creates an oxygen debt known as EPOC or excess post exercise oxygen consumption – this is what boosts your metabolism long after you’ve finished training. So to conclude you have a pretty comprehensive list of do´s and don’ts, try to steer clear of bro science and alluring but a best inefficient at worse dangerous short cuts. You need to follow these guidelines and add an extra dollop of motivation and patience for good measure. Good Luck!

March 2018 | 57

Profile for The Fitness and Lifestyle Magazine

Fitness and Lifestyle Magazine - March 2018 Issue  

Fitness and Lifestyle Magazine - March 2018 Issue  

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