October 17, 2012
12 Training rules for Weight Loss - Follow them or FAIL!!!
1.Your mind-set determines success or failure
Stay focused, set yourself smaller targets to reach the big target at the end and most importantly Believe
2.Intensity is measured by the amount of force generated, yielding the greatest number of muscle of fibres stimulated at one time.
Hit 100% of muscle fibres in each session to see maximum results, the more you move the more you burn.
3.Training without sufficient rest and proper food intake yields zero results
Sleep for 7-8 hours each night, sleeping longer periods can leave you more fatigued. Regular meals trough out the day, reduce sugars and alcohol.
4.Eat protein meal one hour before training
Consume the following 2-3 hours before training: lean protein (chicken breast or fish),a fibrous carbohydrate source like salad, a piece of fruit, preferablely low glycemic index like berries(1 handful no more)
5.Eat NO carbohydrates immediately after training in weight loss
Eat fast acting protein shake or a combination of whey with casein. Lean protein like fish or chicken.
6.Eat a healthy amount of fat too for weight gain or loss
There are 2 types of fats saturated(bad) and unsaturated(good)
Unsaturated fats = polyunsaturated and monounsaturated fats
Polyunsaturated fats are mostly found in vegetable oils. They help to lower both cholesterol and triglyceride levels. These are found in fish oils (omega 3)
Monounsaturated fats are a good source of vitamin E, these can be found in olives, avocados, hazelnuts, almonds, brazil nuts, cashews, seasame seeds, pumpkin seeds, canola and peanut oils.
Both of these reduce the risk of heart disease and help improve the cardiovascular system
7.Drink plenty of water between meals daily not all in one go
8.Optimize your nutrient ratios of protein, carbohydrates and fat for accelerated results
9.Train smart to avoid injuries “no brain, no gain”
10.Cycle your workout intensity for continued results and training injury free
Mix up your workout to avoid pleatau and boredom, your body reacts well to change every 4-6 weeks
11.Breathe while lifting to use air for generating energy and force
See rule number one