Post by Mark Robson on Jan 7, 2018 18:59:18 GMT -5
EATING HABIT TIPS:
- Do not skip breakfast. Get your metabolism fired up by eating when you wake up.
- Do not eat 2 hours prior to going to sleep.
- Drink plenty of water.
- Aim for 3 proper meals and 2 smaller snacks in between.
- Eat every 2.5-3 hours.
- COUNT your calories. Stay within your range.
- AVOID SUGAR. This is basically a sugar free diet. NO ALCOHOL!
- Only 1 to 2 servings of dairy and fruit. These are higher in cals and sugar.
- Plenty of protein and veggies. 3-4 servings a day.
- Get your complex carbs in earlier for sustained energy throughout the day.
- Track your calories using MyFitnessPal, Fitbit or some other calorie tracker.
- Take your food with you to work as opposed to eating out.
- Spend time at night preparing your meals for the next day(s).
- If you are forced to eat out, chicken, veggies and water are your best friends.
- Visit JW Foods and save 5% on all food purchases.
Supplementation
- FISH OIL (omega 3s) reduces anxiety, helps weight loss and improves immune system function.
- Multi Vitamins increase energy, help with weight loss and illness recovery.
- Protein Supplements can be taken after workouts to help speed up muscle recovery and get you ready for your next workout. These are highly recommended for those of you who need to put on some muscle.
- Visit Popeye’s Supplements Ajax to save with your $10 vouchers.
Physical Activity (EXERCISE)
- Aim for 4-5 workouts per week, minimum.
- Try to be physically active for 30 minutes or more every day.
- Do a variety of cardio and strength training.
- Train ALL muscle groups. Add variety to your workouts.
- Get at least 1 FULL day of rest and recovery per week.
- You can consume slightly higher calories on days you’ve worked out.
- Stay hydrated before, after and during your workouts.
- You really do want to try to get 7-8 hours of sleep every night for recovery.
- SHOW UP for your weekly weigh-in to track your weight loss progress.
- Try not to stress. Stress is a huge factor in weight GAIN.
- Lift HEAVY! Lifting heavier weights is what builds lean muscle.
- Do not skip breakfast. Get your metabolism fired up by eating when you wake up.
- Do not eat 2 hours prior to going to sleep.
- Drink plenty of water.
- Aim for 3 proper meals and 2 smaller snacks in between.
- Eat every 2.5-3 hours.
- COUNT your calories. Stay within your range.
- AVOID SUGAR. This is basically a sugar free diet. NO ALCOHOL!
- Only 1 to 2 servings of dairy and fruit. These are higher in cals and sugar.
- Plenty of protein and veggies. 3-4 servings a day.
- Get your complex carbs in earlier for sustained energy throughout the day.
- Track your calories using MyFitnessPal, Fitbit or some other calorie tracker.
- Take your food with you to work as opposed to eating out.
- Spend time at night preparing your meals for the next day(s).
- If you are forced to eat out, chicken, veggies and water are your best friends.
- Visit JW Foods and save 5% on all food purchases.
Supplementation
- FISH OIL (omega 3s) reduces anxiety, helps weight loss and improves immune system function.
- Multi Vitamins increase energy, help with weight loss and illness recovery.
- Protein Supplements can be taken after workouts to help speed up muscle recovery and get you ready for your next workout. These are highly recommended for those of you who need to put on some muscle.
- Visit Popeye’s Supplements Ajax to save with your $10 vouchers.
Physical Activity (EXERCISE)
- Aim for 4-5 workouts per week, minimum.
- Try to be physically active for 30 minutes or more every day.
- Do a variety of cardio and strength training.
- Train ALL muscle groups. Add variety to your workouts.
- Get at least 1 FULL day of rest and recovery per week.
- You can consume slightly higher calories on days you’ve worked out.
- Stay hydrated before, after and during your workouts.
- You really do want to try to get 7-8 hours of sleep every night for recovery.
- SHOW UP for your weekly weigh-in to track your weight loss progress.
- Try not to stress. Stress is a huge factor in weight GAIN.
- Lift HEAVY! Lifting heavier weights is what builds lean muscle.