Fitness Tips

Ask yourself daily

1.Did you follow your weight loss plan faithfully today? Plan your meals: It’s all about having everything ready to go and not giving you an easy excuse to grab the empty nutrition of a soda and chips snack.

2.Did you drink 8 glasses of water or more? You will most likely need to drink more water, if not drinking at least 8-10 glasses a day.

3.Did you avoid eating too much salt or salty food? Eating less food will naturally reduce intake of sodium thus resulting in another loss of fluid.
Try to minimize or eliminate junk foods. Such as chips, candy and cookies…

4.Did you balance my carb and protein intake, avoiding excess carbs? You should eat a well balanced diet and help maintain health and energy levels to enable you to exercise with more energy. Try and keep carbs below 25-30 grams per meal. Choose low glycemic carbs such as breakfast cereals based on oats, barley and bran Use breads with wholegrains, stone-ground flour, sour dough… reduce the amount of potatoes you eat and enjoy all other types of fruit and vegetables.

5.Did you avoid eating processed foods? High salt levels present in many processed products and foods cause the sodium levels in the blood and extracellular fluids to rise within a few hours. This forces the body to retain water, and in turn, creates a thirst for more fluid to settle the fluid balance.

6.Did you eat more calories early in the day and less later on? Breakfast should be the largest meal of the day.

7.Did you say no to after-dinner munching? When you’re going to bed, there is no need for you eat what you’re not going to used. It will get stored as FAT!!

8.Did you strength train today? -Lift weights or use resistance bands. Muscle is metabolically active tissue, so increasing it will help your body burn more fat. When a person does regular resistance workouts it can increase the metabolism up to 8.3%.

9.Did you stay away from the scale? The scales used in order to monitor progress is one mistake many dieters make. They focus too much losing weight over losing body fat. You should concentrate on losing body fat AND try to maintain lean body weight. When this happens our body composition changes, leaving us lean, shapely and fit.

10.Did you do any cardiovascular activites today? -Doing regular aerobic exercise conditions your heart and burn calories. Your metabolism can increase up 3.5% if you do an aerobic workout 5 or 6 times a week. (Add that to 8.3% from lifting weight and you have a total metabolic increase of 11.8%!)