Archive for the ‘Fat Loss Tips’ Category

This week’s Slimmer Abs and Thighs Transformation Tip  

Cut Highly Processed Carbohydrates from Your Diet

 
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Following on from last weeks Slimmer Abs and Thighs Transformation Tip –  1 Trick to Lose Belly Fat Fast - cutting calorie dense drinks – we are going to look at the Best Kept Fat Burning Secret - WATER!

A little known secret: for accelerating fat loss, increasing your performance and improving your body composition.

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• Do you lose belly fat but keep putting it back on?

OR

• Do you just find it impossible to lose belly fat?

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Happy post-halloween! Hope you didn’t eat too many chocolates or candy!?!

If you did then forget about it and get back eating healthy, if you didn’t then you’ve got awesome willpower and you should  reward yourself!!

Anyway, did you dress-up??

Thats me in my halloween costume —->>>>

 **If Your Feint Hearted - I Apologise ** Ha ha

I’ve  also got 2 updates for you this week .

1. I wanted to let you know that I was recently Featured in the Western Mail Newspaper with a 15 Minute Home Bodyweight Program.

You can read the article here: Click here to check out the Workout

Let me Know what you think of the article in the comment box below!

2. I’ve also been busy this week writting a New Workout Program for You – Your Slimmer Thiner Thighs Program. I will be filming the workouts and taking all the exercise pictures this weekend – so this program should be available for you within the next 2 weeks.

So Now lets move onto the 17 Tips & Techniques you can use to Lose Stubborn Fat Fast

I’ve  made a list of the most helpful fat loss tips and strategies that if follwed will help you  lose stubborn fat fast, drop 10-15-20 pounds, 3-5 inches off your belly and increase your condfidence by 200%.

17 Tips & Techniques to Lose Stubborn Fat Fast

1. Workout at least 3 times a week – resistance training & intervals are best  for Fat Loss.  Perform both the Resistance Training & Interval Training on the same day 3 times a week, adding in 30 minutes of moderate activity on the days in between such as salsa, sports, walking etc. 

If you need a workout to follow and haven’t already got your FREE ‘Get Rid of Belly Fat’ Workouts yet then click the image below to get your workouts  instantly.

2. Resistance Training is the most important aspect to any woman’s fat loss program – and all of you should lift heavier weights that actually challenge your muscles and will sculpt the fit toned body you’re after.

To read about the benefits of resistance training in more depth then check out this: The Most Powerful Fat Burner

3. Intervals are much better than long steady state cardio and will boost your metabolism, burn more overall calories and protect your precious lean muscle.

For the benefits of Interval Training & a Bodyweight Interval workout you can do right now – check this out: Intervals: The True Fat Burning Cardio

4. Reduce your workout time & increase intensity. I’ve found shorter more intense workouts such as circuit-style training and supersets  combining resistance training & bodyweight cardio exercises for around 30 minutes is more effective at burning fat  fast. 

5. Variety is essential. If you continue to repeat the same exercise sequences at the same intensity and for the same duration, you are missing out on one of the key principles of training which is to overload your body. By using a variety of strength/ cardio techniques you’ll continually keep your body challenged and steer clear of a plateau.

6. Realise that Each pound of fat equals 3500 calories. To Lose 1lb of Fat you must create a shortage of 3500 calories. (500 calories less a day = 1 pound of fat a week)

7. You should estimate your calorie needs (using the equation below) but don’t be obsessed with calories – instead use it as a guide.

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This is just an example for a 120 pound woman.

The first step is to calculate your daily energy (calorie) expenditure.    
  
 Multiply your bodyweight (in pounds) by 11:  eg. 120 x 11 = 1320 calories.

Next, choose the correct exercise level and multiply the calories determined above by the percentage associated with your exercise level. 

20% for no exercise

25% for light exercise every day

30% for moderate exercise every day

35% for very intense exercise 3 or 4 days a week

In this example, we’ll use 30%.

Therefore, the physical activyt energy expenditure would be: 1320 x 0.30 = 396 calories.

Add this number  to the original number to get totoal energy expenditure: 1320 + 396 = 1716 calories.

You would need to eat 1716 calories per day to maintain bodyweight.

To start losing fat, adjust total energy expenditure by 0.9 to get a 10% calorie deficit. = 1716 x 0.9 =     1544 calories per day to loss fat.

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8. Eat 6 small meals each day rather than 2-3 large meals. To do this you would need a well planned schedule including breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack. Smaller more frequent meals help you control your blood sugar levels allowing you to avoid cavings and hunger pangs.

9.  A Lower  Carbohydrate diet is best for fat loss - focus on increasing your intake of the better types of carbs (fruits & vegetables) and decrease the amount of ‘bad’ carbs (starches & grains) 

10. Record your Nutrition - women who take the time to record the foods they eat are significantly more successful in losing fat than the women who don’t. A Journal causes you to plan ahead and be honest with yourself as you evaluate your actions. When you write down what you eat, you will be able to control the amount of food you are eating. You can’t control something you know nothing about.

11. Social Support – If you don’t have someone to cheer you on, it’s going to be one hundred times harder than it needs to be.

12. Get Rid of The Scale - most women get disappointed and end up giving up if they weight themselves every day – concentrate on how your clothes fit and inches (circumferences) and only measure those on a monthly basis.

13. Plan, Shop, Prepare - pick a day (I like Sunday’s) and plan your week out (workouts/meals/goals etc), grocery shop and only buy things on your list, and prepare your food/workout clothes etc for the week ahead.

14. Cut Calorie Dense drinks - Avoid sugary drinks at all costs, they quickly increase your calorie intake and play havoc with your blood sugar levels. On a fat burning program, it’s never a good idea to drink a large portion of your calories.

15. Be Consistent & Petient - don’t try to change everything at once. Aim for 2-3 imporvements each week eg. replace 1 calorie dense drink with 1 glass of water or green tea every day and add1 piece of fruit or vegetable to your daily meal plan.

16. Remove all sugar from your diet.

17. Enjoy!! If you don’t enjoy something -it’ll be very difficult to stick with it!! Find an activity that you can enjoy but still keep you active eg, salsa, rock climbing, volleyball etc.

Bonus Tips:

18. Read this Blog Regularly www.YourSlimmerAbsandThighs.com

19. Make sure you use the ‘Your Slimmer Abs and Thighs Transformation’ to guide you through your transformation. Start Here —>> Your Slimmer Abs and Thighs Transformation —-  It’s Completely FREE 

20. Order your Copy of ‘Burn Female Belly Fat’ Program for only $4.99 to Guarantee you lose your stubborn fat as fast as possible. —->>> Burn Female Belly Fat

Your Friend and Transformation Coach

Alex Eatly x

Last week we looked at the Most Powerful Fat Burner – Resistance Training.  This week I want to look at the TRUE Fat Burning Cardio – Intervals.

You’ve probably heard me say in the past that traditional cardio – meaning long steady state cardio is a waste of time for fat burning.

‘Cardio Is a Waste of Time for Fat Loss’

So I’m not gonna rant about it too much now – however we’ve all done those long mind numbing hour long bouts of ‘boring’ cardio to try and drop a few pounds and inches, and we’ve all been mislead to think this was the best way. The Fact is Fat Burning Zone Cardio has been proven countless times to be a waste of time for fat loss.

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A 1998 study showed that the addition of 45 minutes of hard aerobic training, 5 times a week for 12 weeks – had no effect on fat loss.

A Similar Study in 1999 showed that 3 aerobic sessions of up to 50 mins, for 12 weeks (36 sessions) only increased fat loss by 1 pound over dieting alone.

A 2008 study actually showed that participants who performed 40 mins of aerobic exercise 3 times per week for 15 weeks actually GAINED FAT!

A 2007 study – showed the addition of 50 minutes of aerobic training, 5 times per week for 6 months – also had no effect on fat loss.

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So if you love cardio machines and spend endless amounts of time with the hopes of losing body fat, then unfortunately you’ve been wasting your time – this is completely ineffective.

But yet, I see and hear about hundreds and thousands of people – especially women, who are performing these long boring cardio sessions day after day after day even though they are getting no results.

I would like you to think about this for a second – Do you really think that if you have been doing these long sluggish sessions for the past few weeks or even worse the last few years without any significant change in your appearance, that another few weeks or years are really going to do any different?

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So let’s take a look at the reasons why steady-state cardio is ineffective for fat loss goals:

• Excess cardio can stop muscle growth or lead to a loss of muscle – you create a smaller wobbly version of yourself.

• Excess cardio can speed up the muscle loss that happens with dieting (leading to a slower metabolism) - makes it harder to lose fat.

• Excess cardio puts extra stress on the adrenal glands, which can lead to fatigue, anxiety, depression, insomnia, frequent illness, decreased memory/concentration, & the inability to lose weight – makes you depressed and a generally unhappy person.

• Excess cardio can decrease fat-burning hormones and enzymes  - harder for the body to burn fat

• Excess cardio increases the hormone cortisol -  Cortisol is a major culprit for the storage of belly fat

• Performing excess cardio with improper walking/running/movement patterns can lead to  injury – many people who do lot’s of running and cardio exercise often develop overuse injuries especially in the knees and ankles.

Which would you rather??

OR

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So Why Do People Still Doing these Frustratingly Long and Boring Cardio Sessions?

• It has been pounded into everyone’s brain that the number one way to lose weight or burn fat is to perform aerobic training. Although this form of training can burn a higher percentage of fat than high intensity training, it does not mean you will burn more fat by the end of the day. And Yes There may be some initial results. But actual, measurable results over time are minimal.

• It’s easy- This type of training is easy to get used to, and there is a very low or even zero chance of having the lactic acid build up that causes most people to quit. Why do you think almost anyone with an average fitness level can get on the elliptical machine and go non-stop for over an hour?

• Its low risk – If you are way over weight, or have certain conditions, low intensity is safe and can be prescribed to almost anyone.

Sorry this is starting to turn into a rant!!! So lets move on…

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So what’s the Solution?
Resistance Training and High Intensity Intervals are The Solution.  People have lost some serious weight and burnt crazy amounts of fat fast doing this type of training.

A Study from 1994 showed High Intensity Intervals actually reduced body fat 9 times more than traditional cardio training – despite taking less time, and actually burning fewer calories per session.

Finally a 2008 study showed an increase loss in belly fat with a high intensity program compared to no change with a low intensity program.

Another study (1999) showed that the addition of resistance training increased fat loss by 35% over diet and aerobic training.

A Study in 2002 showed an elevated metabolism for 38 hours post interval training.

You see, High intensity training will boost your metabolism and keep it high for the rest of the day, sometimes up to 38 hours! This means that you will continue to burn calories and fat all day long.With this type of training, fat is not burned much during the workout, but rather it is burned for the rest of the day. That is a powerful fat burning system and one that really works.

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We’ve already covered resistance training so for your cardio you should be doing shorter, more-intense sessions – Intervals.

What are Intervals? They are simply brief, high intensity periods of exercise (where you work out as hard as you can) “high”, alternated with active recovery periods, where you slow down just long enough to give your body a breather, “low”.

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Like other great fat loss programs, The Burn Female Belly Fat System focuses on Resistance training circuits and interval training, rather than the overuse of aerobic exercise.

The best explanation for the success of these programs is that you actually burn calories when you aren’t training, while the effects of aerobic training are simple. You burn calories while you are doing it, but once activity ends, that’s it. No more calories burned and definitely no muscle gained!

 Click  Here to Find Out More about Burn Female Belly Fat

—–>>>>  www.LoseFemaleBellyFat.com  <<<<—-

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So now you’ve heard all about the benefits of Interval Training for Fat Loss, but how many of you are actually going to do them?

You may think it’s difficult to get your Fat Loss Intervals done at home without a treadmill or bike. Wrong..

You can do your Fat Loss Intervals using only your bodyweight.

Here’s one Interval workout you can do:-

-         Squat Jumps x30sec

-         Rest 30sec

-         Runners x 30sec

-         Rest 30sec

-         Press-Ups x 30sec

-         Rest 30

-         Squat Jumps x30sec

-         Rest 30sec

-         Runners x 30sec

-         Rest 30sec

-         Press-Ups x 30sec

-         Rest 30sec

This workout takes a total of 6 minutes but make sure you warm up and cool down, stretching tight muscles only.

Note: Runners are fast mountain climbers

If you want to hear more about Fat Loss Intervals at Home then check out this article:

Fat Loss Intervals at Home

Keep in mind that you want to perform interval training after your resistance training or on non-resistance training days (never before resistance training).  Interval training before your resistance training can actually have a negative effect.

Make sure you replace your traditional cardio with 2-3 sessions of intervals and you will be amazed how only 15-20 minutes of Fat Loss Intervals will boost your metabolism and allow you to lose more fat in less time, including the stubborn belly fat and even the fat around your hips and thighs.     

Your Friend and Transformation Coach

Alex Eatly x

So far we’ve set Your Slimmer Abs and Thighs Transformation Goals, Created your Fat Loss Nutrition Plan and spoken about what foods you should eat and when, now it’s time to take the next step in your transformation by implementing  the Most Powerful Fat Burner : Resistance Training (Weight Training/Strength Training – what ever you like to call it)

The Most Powerful Fat Burner

Busy Women NEED is Resistance Training

– No Exceptions!

Resistance  training is the second most important activity in any fat loss program just behind nutrition. If you don’t lift weights then you’ll never get the body shape and fat loss you want, even being a woman you should lift weights, don’t think you’ll get bulky because it is very hard for any woman to build any significant amount of muscle.

No, you will not “bulk up.”

Oh NO!!

Not sure if this is a really muscular woman or a man with a blonde wig!

You’ll will never ever ever ever look like  this unless you use drugs or spend days and days in the gym!!

1. First, muscle is far more compact than fat.
2. Second, women simply do not have enough testosterone or spend enough time with weights to look anything other than toned and firm.

You’ll only appear “bulky” if you’re carrying excess body fat by neglecting your Slimmer abs and thighs nutrition plan. Since muscle takes up less space than fat, you will actually LOSE inches and look tight, firm and feminine (even younger).

Resistance Training is the most powerful fat burner and is the quickest way to boost your metabolism, Lose Belly Fat and tone & firm your entire body! 

Resistance training will increase and improve the shape and tone of your muscle and your body will use more energy to maintain this new muscle. These changes increase your metabolism so you’ll be burning more fat and calories all day long – even while you’re sleeping!

~Muscle is your fat burning furnace~

Every pound of muscle you add to your body (which actually takes up less space than a pound of fat, and looks and feels tighter and firmer) burns an extra 50-100 calories a day because it is metabolically active. Therefore, boosting your metabolism – yey !

I know 50 calories doesn’t sound a lot but stick with me. So if for example, you replaced 10 pounds of fat with 10 pounds of muscle over a year then you would burn an additional 500 calories a day doing nothing, resting, watching tv, having your hair done.

Over 7 days that’s an additional 3,500 calories.

Guess how many calories are in a pound of fat – 3,500!!

You just burnt 1 pound of fat in week from doing nothing.

1 pound of fat gone in a week = 52 pounds of fat lost over a year, at rest – ha can you imagine how much easier it would be to maintain a slim, toned and firm body when your body is burning calories like there’s no tomorrow.

Imagine what happens when you use that metabolically active tissue (muscle).

Now are these numbers perfectly accurate? No. But the underlying theory holds true – the more muscle you have and the more muscle you activate the more calories you will burn per day .

Remember, there are no shortcuts but a consistent effort will bring you results. Exercises such as ab crunches, tricep extensions, and leg extensions should NOT be the focus of your resistance  training.

I’ve found Shorter, more intense workouts using full body exercises work best to burn stubborn belly fat, tone slimmer thighs and prevent the storage of fat.

These Shorter more intense training sessions can be performed by using weights, medicine balls, stability balls and even your own body weight in super sets or mini circuits. The goal is to gradually and progressively challenge your muscles by forcing them to do more work than they are normally accustomed to doing.

To do this you use a few exercises in a row before resting, and then after 30-60 seconds rest you will repeat the group of exercises for the required number of sets. This will maximise the energy cost of the workout session, boost your metabolism and minimise time spent training.

Check out some of these workouts below so where I show you the exact exercises that work and can be done from the comfort of your own home!

• 20 Minute Belly Fat Burning Workout
• 10 Minute Fat Burning Workout
• 10 Minute Bodyweight Abs Circuit
• Lose Belly Fat in 4 Minutes
• Get Rid of Your Belly Fat
• How to Lose Fat & Get Slimmer Thinner Thighs
• Bodyweight Home Workout
• Belly Fat Workout
• Stability Ball Abs Workouts

Also you can check out these videos:

• 10 Minute Full Body Fat Loss Circuit – Blast Fat Fast
• Best Abs Exercises
• Lose Belly Fat 500 challenge workout
• Lose Belly Fat 10 Minute Workout

Your Friend and Transformation Coach

Alex Eatly x

P.S If you still haven’t signed up for the FREE ‘Get Rid of Belly Fat’ Videos  then you are missing out on some real powerful fat burning workouts. Click Here to sign up now!

Want to Get a Slim Sexy Body Like Jessica Alba?

Last week one of the example goals I wrote was to get a body like Jessica Alba – so I thought since a lot of women (and men) think Jessica Alba has one of the most beautiful celebrity bodies, i’d do a little research for you ladies and actually find out what Jessica Alba does to get the body she has. Below is what I found:

Now most magazine pictures are airbrushed, i mean all magazine pictures are airbrushed, nevertheless, Jessica follows a healthy diet and exercise programme to make sure she  keeps her body as fit and toned as possible.

Jessica Alba’s Exercise Routine

 Here some of the things I have found…

Diet: Plenty of  lean meats, low-fat cheeses, whole grains, fruits and vegetables.

Sample Meal Plan for a Day:

 
Breakfast – one cup oatmeal with berries + 3-4 scrambled egg whites
Lunch – Salad consisting of 170 grams chicken breast/tuna on mixed greens with light dressing or tbsp of olive oil, lemon juice and herbs.
Snack – quarter cup almonds or 2-3 cups hot air popped popcorn
Dinner – 170g of sashimi or other lean protein (chicken or extra lean sirloin) plus a plate of assorted vegetables and 3 red potatoes.

Exercise Plan:
Jessica’s training plan is 5 sessions a week and consists of 30 minutes of cardio on different machines at high intensity for a maximum of 10minutes each, leads onto two circuit programs and one core.

Here is an example for one day:

Step 1: Warm-up Cardio
• 10 minutes warm up on exercise bike

Step 2: Circuit 1 (repeat this circuit 3 times with a 30 second rest between each set)
• 15 reps Incline chest flys (7kg dumbbells)
• 15 reps (per leg) Single leg squats (holding 2kg dumbbells) <<<—– awesome exercise for the legs and bum
• 20 reps Tricep dips from a bench

Step 3: Cardio 2
• 10 minutes of medium to high intensity cardio on an elliptical machine or treadmill

Step 4: Circuit 2 (repeat this circuit 3 times with a 30 second rest between each set)

• 12 reps Chest press on flat bench (7kg dumbbells)
• 15 Hamstring curls with back on mat and feed on a stability ball <<<— again another great exercise for the legs & core
• 35 Ab crunches focusing on lower abs
• 35 Ab crunches focusing on upper abs
• 30 Oblique crunches

Note: personally I don’t like the idea of crunches for toning the stomach, instead I would include core & abs exercises that would consist of  Jacknifes, SB Roll Outs, X-Body Mountain Climbers, SB Russian Twists ….

Step 5: Cardio 3
• 10 minutes high intensity cardio on treadmill or elliptical trainer.

My Jessica Alba’s Fit Body Workout

Firstly, it’s a good workout if you have 1hr plus to workout, however i’d consider cutting the workout down to fit into the busy lives of most you and also instead of 10 minutes of steady state cardio i would convert them to intervals – much more time efficient with bettert results. as said before i would also take out the ab crunches and use more stabilisation core exercises to strengthen, flatten and firm your stomach without putting excess stress on your spines by performing crunches.

Here’s how I would structure the workout:

Step 1: Warm-up

• 3-5 minutes warm up on exercise bike

Perform 2 circuits of:

• Prisoner Squats x 10 reps
• Press-Ups x 10 reps
• Stability Ball Y’s x 10 reps
• Plank 30sec reps

Step 2: Circuit 1 (repeat this circuit 3 times with a 30 second rest between each set)

• Stability Ball Chest Press x 12-15 reps 
• Single leg squats x 15 reps per leg 
• Stability Ball Reverse Flyes x 12-15 reps

Step 3: Intervals 1

• 1 minute at high intensity  (8/10)
• 1 minute at low intensity (5/10)

Repeat Interval 5 times (10 Minutes) using either a skipping rope/treadmill/bike or rowing machine.

Step 4: Circuit 2 (repeat this circuit 3 times with a 30 second rest between each set)

• Squat Press x 12 reps  
• Hamstring curls with back on mat and feed on a stability ball x15 reps
• Stability Ball Jacknife x 12 reps

Step 5: Tabatta Intervals

• 20sec DB Swing
• 10sec rest
• 20sec Burpees
• 10sec rest
• 20sec Mountain Climbers – Fast
• 10sec Rest
• 20sec Jump Squats
• 10sec Rest
• Repeat -  will take 4 minutes.

If any extra time then do similar protocol but using abs exercises in order below:-

• Plank
• Left Side Plank
• Right Side Plank
• Press-Up Plank

Note: This workout would still take longer than one of the usual workouts I write so you could spljut it in half and do it on seperate days alternating between the two.

End Result —->>>>

P.S If you want to lose thigh fat, reduce your trouble spots, and unleash your Sexy Thin Thighs, then this will be the most important Slimmer Thinner Thighs Program you’ll ever use. I guarantee that if you follow the Slimmer Thinner Thighs workout videos, then you can transform your body from the comfort of your own home. 

–>> Click Here to Get Your Slimmer Thinner Thighs Workout Program

Your Friend and Transformation Coach

Alex Eatly x

Ok here we go – it’s the 4^th week of your slimmer abs and thighs transformation and we need to set your fat loss goals.

Last week you should have measured your body weight, body fat and circumferences for your chest/hips/waist/upper arm/thighs and calves. Now this week you need to set your goals in line with the measurements you got last week.

This simple procedure must be completed before you begin your transformation.

If you ignore this step – like most women do – you are destined to fail no matter what you do or how hard you try. Setting your Fat Loss Goals is crucial, whole books have been written about goal setting – that’s how important it is.

The truth is though, that most people never actually decide what they really want. This is the main reason for failure in most cases, the lack of clear written goals.

How can you possibly hit a target you can’t even see?

If you don’t know where you’re going, you’re probably not going to end up anywhere!

Goals give you direction by helping you define WHAT you want, WHY you want it and HOW to make it happen.

5 Tips for setting your Fat Loss Goals

1.      Make sure you set specific fat loss goals

Most women set really vague goals for their fat loss, something like, ‘I want to lose a few pounds’ or ‘I want to lose fat from my thighs’ or ‘I want to lose belly fat’.

That’s a good start, but it’s too general, narrow it down, be specific, right down to the digit.

• Exactly how many pounds?
• How many inches?
• Where from?
  •  
    • How many inches off your chest?
    • How many inches off your waist?
    • How many inches off your hips?
    • How many off your thighs?
    •  and so on and on
• How much do you want to weigh?
• What dress size do you want to be?
• Who would you like to look like?
• When do you want to complete your fat loss goal?

2.     Your Fat Loss Goals must be measureable

The Fat Loss goals you set must be able to be measured – otherwise you’ll never know whether you’ve actually reached your goals or not.

3.     Set Big Exciting Fat Loss Goals

Most women are scared of setting goals and only ask for what they think they can get, that’s not FUN! Come on ladies – Your Going to Set Goals that YOU REALLY WANT! Small goals are not motivating – big exciting goals that you Really Really want to achieve are motivating.

Please don’t be afraid to think big and set your sight high because you’ll only hit what you aim at.

Decide NOW what you truly want to look like if you could have any body you wanted.

4.     Your Fat Loss Goals Must Have Realistic Deadlines

‘There are no unrealistic goals, just unrealistic deadlines’.

  

Make an entire list of goals, not just one. Set long term and short term goals, break your big goal into smaller chunks making it easier to achieve. 

Write goals for everything – fitness, nutrition, relationships, career everything.

• Your ultimate long-term goal
  •  
    • Too Have a Body Like  Jessica Alba ->

• 12 month goal
  •  
    •  Lose 22 pounds of body fat, 2 inches from my chest, 2 inches from my waist, 1 inch off both thighs, dress size 12 in 12 week 2 days 31 minutes and 2 seconds.

• Three month goals
  •  
    •  It’s possible to do the above goal in 3 months if you’re really good!!!!

•  Weekly goals
  •  
    • Workout 3 times a week for 40 minutes, only have 3 cheat meals, eat breakfast every day and so on.

•  Daily goals (habits to develop, things to do every day repeatedly)
  •  
    •  
      • Consume 5 – 6 small meals a day of similar caloric value (3 main meals & 2-3 Snacks)
      • Consume lean protein, fibrous carbohydrates and healthy fats with every meal.
      • Eat 5-10 different coloured fruit & vegetables.
      • Drink ½ of your body weight in clean water

• The goal to always beat your personal best!

When looking to lose body fat – you would want to aim for 1-2 pounds a week (0.5% Body Fat) so calculate your goals using this time period.

You can lose more than 1-2 pounds a week but when setting your goals keep thse type of figures in mind.

5.     Establish the emotional reason behind your goals and use it!!

We all have days when we can’t be bothered or try finding excuses not to exercise or skip a meal.

If you have a strong enough WHY you can bear almost any HOW.

So set your goals right now and post them below

Your Friend and Transformation Coach

Alex Eatly x

Next week discover:-

The most powerful fat burner