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Diet Advice |
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| TIPS TO HELP LOSE BODY FAT |
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| Eat a balanced diet of quality protein, complex carbohydrates, vegetables and healthy fats Ensure your protein intake is high to prevent muscle tissue from being lost. Complex carbohydrates release energy slowly, but avoid simple sugars found in processed foods as they cause a release of instant energy, which can lead to increases in body fat. EFA's (Essential Fatty Acids) are healthy/good fats that cannot be manufactured by the body and must be provided by your diet. |
| Consume 5-6 meals daily Eating small and often, approximately every 3 hours, helps maintain an efficient metabolism. |
Have an adequate supply of vitamins and minerals |
| Aim to lose 1-3lbs per week The aim is to retain muscle tissue and lose body fat, large decreases in weight can lead to muscle tissue being lost. Weigh yourself first thing in the morning before breakfast and repeat one week later to assess your true weight loss. If you have not lost 1-3lbs just cut back on the complex carbohydrates slightly. |
| Weight train 3-4 times a week Weight training helps develop strength and muscle tone/conditioning. It also helps you burn more calories by boosting your metabolic rate. In the battle against body fat, weight training is just as important as cardio. |
| Perform cardio 3-5 days a week Cardio causes the body to use more calories and speeds up your metabolism. |
| Drink plenty of water on a daily basis Water is essential for muscle function, energy production, waste removal, and temperature regulation. |
| You will need will power and determination This is something that cannot be provided but has to be found within. Many people make excuses as to why they cannot get into shape or lose body fat. To reach your goals you have to set out a plan and stick to it. WILL POWER AND DETERMINATION ARE ESSENTIAL. |