Be a smart consumer and read labels carefully!
Fat-free and sugar free products are not better for you. In fact they are often full of harmful chemicals and processed even more than the original product.
No overcomplicated routines or diets!
Get back to the basics, common sense principals. Complicated plans have the highest failure rate, because they don’t teach you how to live in the real world and are too difficult to follow.
Never skip meals!
I cannot stress this enough. My morbidly obese personal training clients have one thing in common: skipping meals. By allowing your blood sugar to drop you turn yourself into a fat storing machine. You must eat small meals or snacks every few hours.
Sugar is the Devil!
Sugar will make you fat. It throws our body into an immune suppressed, non-working state of chronic fatigue, depression and hormonal imbalance. To break the sugar addiction, get rid of refined sugar (anything that isn’t fruit or veggies) for five days in a row.
Clean house: Remove ALL junk from your house!
Will power can only take you so far. Stop buying addictive junk foods, then hating yourself for not being able to resist. Don’t use the excuse “it’s for the kids”, it isn’t good for them either and you are setting them up to deal with the same issues.
Deprivation does not work!
When starting a program, focus on what you can eat, not what you cant. For the first two to four weeks add healthy high nutrient and high fiber foods – lots of fruit and veggies. After a week or two, your body will begin to naturally reject sugars and processed foods.
Crunches won’t give you a flat stomach or six-pack abs!
If you carry weight in your midsection, you will just build muscle under the fat, thus making you appear bigger. They only way to get a true six-pack is through a healthy diet and high intensity resistance fitness training.
Eat the Good, the Bad, then the Ugly!
Start by classifying the food on your plate: Good = veggies/fruit/lean protein, Bad = grains/starches, Ugly = bread/dessert/alcohol. Be sure to fill up on the good first by starting with a salad and then moving to your steamed or cooked veggies and so on.
Eat natural foods!
Research not only connects food additives with disease and obesity, but they also increase sugar and carbohydrate cravings.
Don’t be afraid to lift weights!
Cardio alone is the slowest way to lose weight. It’s all about resistance training. This will burn more calories faster and also add much needed lean toned muscle to speed up metabolism. Concentrate on working out the larger muscle groups for a bigger metabolic boost and quicker weight loss.
High intensity cardio…high intensity cardio…high intensity cardio!
My advice is to keep it short and intense. Forget about the heart rate monitor to ensure you stay in the fat burning zone – this theory is misleading, not to mention way outdated. Your cardio should be intense enough to feel your muscles burning. 20-30 minutes is all you need and it’s less boring too.
Yours in health
Janelle Miller
Bellevue Personal Trainer | Body Stylist | Fitness Guru
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