It’s time to review some important tips we’ve covered off here at the Fat Loss Authority. Think of this as your study sheet. We know the reasons behind each point, but if you want to review the details, look back at our previous articles. We’ve broken them into the two pillars of our fat loss adventure: Exercise and Diet.

Exercise

1. Start slowly. Set short-term goals to help boost your confidence and stay motivated.

2. Set challenging but realistic goals.

3. Create a support group. Involve a workout buddy, your family, a friend.

4. Schedule exercise as you would a business meeting. Morning is better because it’s easier to get overwhelmed with other tasks as the day goes on, but a long walk after dinner works great too.

5. Do resistance training about three times a week. Muscle mass raises your metabolism, burning more calories.

6. Expect some soreness, boredom and frustration. Plan how to overcome and conquer them.

Diet

1. Eat breakfast every day. Try to include three of the four food groups — for example, egg whites, oatmeal and fruit or yogurt sprinkled with low-calorie granola and fresh fruit pieces.

2. Snack frequently. This releases sugar more slowly in your bloodstream, preventing spikes and crashes in your energy.

3. Eat small snacks of protein through the day.

4. If you go too long between meals, drink half a cup of juice to stabilize blood sugar levels before you eat in “starvation” mode.

5. Fruit contains mostly sugar and carbs, albeit healthy, so eat them only in the morning. Switch to vegetables in the afternoon and evening.

6. Don’t eat carbs at night. Your body can’t burn them and they turn to fat. Try tea or broth-based soups.

Remember, this is a partnership between two important aspects of your lifestyle: Exercise and Diet. What you ingest, or input into your body, will affect what you output, or burn off, from your body and vice-versa. You can’t workout like Mr. Olympia and then go to the drive-thru for a Big Mac combo and McFlurry; it just doesn’t work! Alright, enough lecturing, you get the point so now it’s time to execute. Ready, set, GO!

For more great ways to a greater body check out Craig Ballantyne’s Turbulence Training for Fat Loss. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

Is healthy eating on your list for the New Year? Of course it is! Second only to eating a healthy breakfast, packing healthy lunches and snacks for work is essential for you to stay on track with healthy eating and to fuel the active part of the day. Packing your own lunch and snacks helps you stay in control of your food for the day. It is also less expensive then eating out.

Healthy lunches should include a selection from at least 3 of the 4 major food groups below:

1. Grains and Breads

2. Fruits and Vegetables

3. Milk and Diary

4. Meats

Think of snacks as mini meals. Healthy snacks should include a selection from each of groups above but mainly from number 2 above: Fruits and Vegetables. We need to eat more vegetables and fruit in general. By including them in all meals and snacks we will get the recommended servings for the day.

Here is a lunch packing “To Do” list:

1. Get organized for lunch making. Have a plan to purchase groceries, and pack lunches.

2. Make sure you have good gear like an insulated lunch bag, ice packs and a Thermos.

3. Have a variety of easy to eat vegetables and fruit in your fridge and ready to pack.

4. Purchase a variety of whole grain breads, munchable cereal, and crackers.

5. Use low fat spreads and dips to add interesting flavours.

6. Use a selection of lean meat and alternatives – meat, chicken, hummus, hardboiled eggs, and canned fish.

7. Add lower fat milk, fortified soy beverage, yogurt or cheese to your lunch or snacks.

8. If you are cooking a big dinner, cook enough for leftovers for your next day’s lunch.

For more ideas regarding healthy eating check out Mike Geary’s book The Truth About Six Pack Abs, currently the top selling abs program on the internet.

—————————————————————————————

To Find A Fat Loss Program that’s right for you, click the button below: