Tid Bits I've learned along the way.....
If you consume excessive amounts of Saturated Fat, you will be fat.
Doing something is better than doing nothing.
Not all fats are bad. Check out the Nutrition tab for more information.
Consume at least 1 gallon of water per day.
Soda and any fizzy drinks and chewing gum will make your abdominals puffy.
Eat at least 5 or 6 small meals per day.
There is no such thing as a healthy candy bar.
Limit your sugar intake to flatten your abdominals.
To loose bodyfat, keep your cardio at 20 min. to 40 min slow and steady. But, you should be sweating.
Lifting heavier weight, slower on the eccentric motion will burn more bodyfat than standard strength training over a 6 week period. (Intensified Strength Training by Wayne Wescott, Ph.D.)
Plyometrics are great for mixing up your workouts.
If you can hold a weight in a bicep curl position for 1 minute without struggle, you need to move up in your weight.
Keep your reps high and weight lower to tone and short reps and weight heavier to build lean mass.
Read labels people... know what you're consuming. Look for saturated fats, sugars, sodium.
To cut up, work each muscle group 5 ways (exercises) with 3 reps of each.
Mix it up...don't do the same workout routine. Your body has memory.
To get lean, drop your calorie intake to your bodyweight times 8. ("Sports Supplement Review By Bill Phillips, Ch. 15, pg. 274). This formula is part of his Anabolic Burst Cycling Plan. Ask me for more details.
I don't recommend ephedrine. It can be dangerous to your health. http://www.cerebralpalsyinfo.com/deathover.html
Supersets are awesome to burn fat. Work the same muscle group in two different exercises back to back.
Proper body position is the key to proper workouts. If you are not sure what to do, ASK!
STRETCH!!!!
Work your CORE. Pilates is a great workout for your core.
Don't tuck your chin during a pushup. Keep your neck aligned with your back.
Eat FRESH veggies, not out of a can.
You need some carbs in your diet, but they have to be the right ones... oatmeal, yams, kamut pasta, brown rice.
Most packaged foods should be off your list if you want to get lean and you really mean it.
Prepare your meals in advance. I.E., Cook a bunch of chicken on the grill and put it in containers for the week.
You can do leg lifts almost anywhere...do 25 when you're sitting on the sofa, then do it again!
How about pushups during commercials? Why not?
Wear sweats on the treadmill to make your sweat.
Bodybrushing works for cellulite! Get a body brush and use it in upward motions before you get in the shower.
Artificial sweeteners will cause cellulite. Use Stevia instead.
Take a daily vitamin.
Protein powders are great supplements. I drink two per day for mid-day snacks or after my workouts.
Write down a goal weight or bodyfat target.
Glutamine works wonders! Read all about it first and see the many reasons why it's so good. http://www.bodybuilding.com/fun/glutamine.htm
Post a photo of someone who has a physique you think you could achieve on your frig or doorway.
Don't cheat on your eating plan for 6 days. Day 7, allow yourself a cheat meal.
BELIEVE YOU CAN DO IT!
One of my Secrets: RAW Chocolate!!! That's right, CHOCOLATE! Read on...
It's a major source of magnesium. Therefore a great laxative, it releases PMS symptoms, it's good for the brain and
heart.
•It's the number 1 anti-oxidant source. 30X as much as green tea and 10X that of blueberries.
•It does not contain caffeine.
•However, it does contain theobromine (a sister molecule of caffeine). This makes raw chocolate great against
asthma.
•It contains serotonin and triple defense. Together they protect us from the damage of stress.
•Chocolate is the number one weight loss food.
It's so nutrient dense. If you eat a few beans you feel fantastic and satisfied. You won't feel hungry and you can go for hours without food.
