GIRLS / BOYS/
Ineff went from been the guy you pushed past in the coat que to the guy you let pass you at the bar, all in a matter of months. Can you do the same?
Eat six times a day.
Eat three standard meals and three smaller snacks. For example:
8 a.m. BREAKFAST
11 a.m. SNACK
1 p.m. LUNCH
4 p.m. SNACK
6 p.m. DINNER
9 p.m. SNACK
1 For Fats stick with Mediterranean-style fats such as olive oil, fish, nuts and avocados, which do not promote heart disease or cancer, but do have health benefits such as lowering your cholesterol and protecting your joints.
2 Use nonfat dairy products high in calcium.
3 Drink more water. Water helps mobilize fat stores, while dehydration prompts stubborn fat to sit tight (or, more accurately, sit loose). Many weight-loss experts believe that drinking one ounce of water (or any noncaffeinated, nonalcoholic beverage) per pound of body weight is the formula for effective fat burning.
4 Avoid carbonated beverages. DIET COKE is not a real DIET drink. Get the Water!
5 Replace some starches with vegetables. Example replace half your rice, potatoes or pasta with a cup of a vegetable such as broccoli, cauliflower, green beans or zucchini. While a cup of white rice contains 240 calories, a cup of mixed steamed vegetables has only 50.
6 Don't eat a big evening meal and less/no carbs after 6.
7 Creatine helps burn fat. For years creatine has been used to pump up muscles, but it also helps burn calories. A study published in the International Journal of Sports Medicine showed that creatine can help you burn an extra 100 calories a day. Try five grams a day, taken after your workout, for at least six weeks.
8 Vary your caloric intake. Instead of eating the same thing day in and day out try a srict two days a week and moderately three days a week, then give yourself a little slack on the weekends. Never giving it the chance to kick in its primitive survival mechanism that stores fat when calories are cut back.
9 Pump up the protein. When you decrease your total calories, you need to increase your protein intake an extra 20 percent to maintain your muscle mass and keep your metabolism in high gear.
10 No sugar in Tea!And of course no crisps and chocolate.
(Try and cut the beer awell)
Do your cardio in the morning if you can , 3 times a week, 40 min sessions after a coffee.
Breakfasts - Cereals, Oat like - Oatabix etc
Snacks and meals Play around with Eggs, Tuna, Pasta,Baked potatoes,brown rice, Fish , Some salads, But dont go nuts with the carbs and DO not eat until your full.