Archive for the ‘Slimmer Abs and Thighs Transformation’ Category

Grocery shopping is your first opportunity to break some bad nutritional habits.

From your menu plan, make your grocery list and stick to it! You can’t eat crisps, cookies, or cakes if you don’t have them in the house – so don’t buy them and you’ll avoid any future temptation.

Fat Loss Grocery Shopping Tips

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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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Hey hope you’re good!!

Before I go onto this weeks Slimmer Abs and Thighs Transformation Technique – The 1 Simple Trick to Lose Belly Fat Fast  I just wanna  remind you that this is now Week 8 of Your Slimmer Abs and Thighs Transformation -  time flies!!

Anyway, if you haven’t follwod the other weeks of the transformation then I would go back to the start and catch up otherwise you’re gonna miss some helpful tips and techniques that will gurantee you’ll lose stubborn fat and transform your body…

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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!

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

- How to Develop Your Fat Loss Nutrition Plan

Hey hope you’re good, last week we kicked the 1^st week of the Slimmer Abs and Thighs Transformation off by talking about dieting and fat loss.

If you missed it then you can catch up on it here:

Week 1 – Your Slimmer Abs and Thighs Transformation

This week I want to discuss with the importance of developing a nutrition plan for effective fat loss, and most of all how to do it and what to include.

Remember I’m a firm believer in keeping things simple – so your nutrition plan doesn’t need to be complicated, but if you want to reduce your body fat then you must have a nutrition plan.

It is essential in order for you to reach your desired body. I don’t mean you have to count calories every day, far from it. . .

It’s really all about taking daily action and making better choices. By Living Healthier each and every day you will boost your metabolism, eliminate cravings and binging, burn more fat and dramatically increase your energy and mood. 

So the goal now (not tomorrow, not next week, now) is to just make better food choices and improve your daily eating habits. If you do this over the next few months – I guarantee you’ll look and feel so much better.

You can sit down and come up with a meal plan for every day of the week if you want. It should only take a few minutes to lay out 7 different breakfast meals, 7 different lunch meals, 7 different dinner meals, and 2-3 additional snacks for each day.

However, I find it easier to only plan 2-3 days and rotate through them. Each meal doesn’t need to be different. I often just plan to eat the same breakfast, the same lunch, etc., for each day, and I’ll only switch it up after every few days or so.

Some people like to do it more often, and that’s fine. Again I find it easier to simplify things.

So as for the meal planning follow the template below:

Meal 1:

Lean Protein, Starchy Carbohydrate, Fibrous Carbohydrate (Fruit/vegetables/ salad)

Meal 2:

Lean Protein, Fibrous Carbohydrate (Fruit/vegetables/ salad)

Meal 3:

Lean Protein, Fibrous Carbohydrate (vegetable/salad)

Meal 4:

Lean Protein, Fibrous Carbohydrate (Fruit/vegetables/salad).

Meal 5

Lean Protein, Fibrous Carbohydrate (vegetables/salad)

Meal 6 (optional)

Lean Protein, Fibrous Carbohydrate (Fruit/vegetables/salad)

So from the plan above you can see each meal include:-

1. Protein
2. Fibrous Carbohydrates (Fruit/Veggies/Salad)
3. I would also recommend taking Fish Oil Supplement everyday
4. Drink Green Tea and Water throughout the day – I also like my coffee

Choosing the Best Foods

When deciding on your meal plan, concentrate on choosing the best foods and making healthier food choices.

To save yourself time, just think:

If it’s natural—that is, it grows or otherwise occurs in nature—eat it; if it’s artificial,Don’t.

In other words, if a food contains ingredients that you can’t pronounce or Define, steer clear.

Natural foods can be included in all food groups and include fresh, unprocessed fruits and vegetables; unroasted nuts; seeds and grains; and unmodified fats, dairy, and meat products.

Foods in the artificial category include packaged foods, frozen meals, cookies and cakes, artificial sweeteners, hydrogenated oils (e.g., margarine), high-fructose corn syrup, and any prepared products that contain any of these ingredients.

Your Slimmer Abs and Thighs 5* Foods

Fibrous Carbohydrates

• Broccoli
• Beans
• Green Peas
• Cucumber
• Mushrooms
• Lettuce
• Tomatoes,  salsa
• Spinach
• Pepper, green or red

Fruit

• Apples
• Bananas
• Blueberries
• Raspberries
• Oranges
• Berries
• Grapes
• Grapefruit
• Plums

Protein

• Chicken breast
• Turkey breast
• Fish (flounder, haddock, salmon cod, tuna etc.)
• Shellfish (lobster, shrimp, clams, etc.)
• Lean red meat (flank steak, round stake, extra lean sirloin)
• Eggs/Egg Whites
• Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc). 

Fats

• Fish Oil
• Flax Oil
• Extra Virgin Olive Oil
• Natural Peanut Butter

Note: These lists an exclusive – there are plenty more healthy foods you can eat but would take forever to include.

It’s really all about making healthier food choices like swapping full fat dairy products for skimmed or low-fat options, whole eggs for whites only, white bread for whole wheat if any. Subtle changes can make a significant difference.

Check the food chart below to see where you could be making those better choices.

IMPROVE YOUR FOOD CHOICES

Poor Choice                                   Choose Instead

Whole milk                           Non-fat, skim or 1% low fat milk

White Bread                         100% whole wheat or rye bread

Ice cream                               Low fat, non-fat, or sugar free frozen yogurt, fruit sorbet.

Tuna in oil                            Tuna packed in water

Regular crackers                  100% whole wheat or rye crackers, rice cakes

Doritos, Potato Chips         Baked tortilla chips

Doughnuts                               Sugar-free, whole grain muffins, bagels

Whole eggs                               Egg Whites

Cheese                                        Low or non-fat cheese (weight watchers)

Canned fruit in syrup           Canned fruit in own juice or fresh fruit

Sugar & Sweets                        Fruit

Fried Chicken                          Boiled or micro-waved skinless chicken breast

Jelly or jam                           All fruit no sugar jelly

Regular Soda                        Diet soda

Butter                                       non-fat butter spread

Supermarket Oils                Extra virgin olive oil

Cream Cheese                       Low or non-fat cream cheese

Mayonnaise                          Low fat or non-fat mayonnaise

French Fries                         Baked Potato

Sugary Cereals                     Shredded Wheat, or any whole grain, low sugar  high fibre cereal

Flavoured, sweetened      Old-fashioned whole oats, (Quaker oats)   Oatmeal

Ham, cold cuts, Bologna    Turkey & Chicken Breast

Bacon, Sausage, hot dogs   Very lean ham, chicken, turkey

Fried Chicken                          Boiled, baked, or micro-waved skinless chicken breast         

And for now – forget about your caloric intake, or macronutrient ratios, or all the other technical and theoretical issues that are often debated. In short answer is, those things only become relevant once you’re making healthier food options and practicing the habits mentioned last week.

I would highly recommend picking up 

 

Isabel De Los Rios’ The Diet Solution Program  to Learn stuff like:

• Why Calorie Counting Never Works
• How to Control Specific Fat Burning Hormones
• and most importantly - Why you must, must, must Eat lots of food in order to finally shed the pounds and why many people have been falsely led to believe the complete opposite.

 

 

 

 Isabel De Los Rios is a certified nutritionist and exercise specialist who has already helped over 25,000 people all over the world lose incredible amounts of weight, regain their health and permanently change their lives.

 

You can check that out here: The Diet Solution Program  

 

 

 

Alternatively, if you’re a vegetarian then i would recommend the Easy Veggie Meal Plans  ebook where you’ll discover ‘How To Quickly Lose Weight The Healthy Way With New SIMPLE, CHEAP, And EASY Veggie Meal Plans’

Your Friend and Transformation Coach

Alex Eatly x

P.s. If you would like to Discover how to Lose Stubborn Belly Fat From the comfort of your own home then please visit www.LoseFemaleBellyFat.com

Ok, over the next few months I want to be your personal fitness trainer, nutritional guide, and, perhaps most of all, your transformation coach. I’m gonna give  you a template that will help you get in great shape, clean up your diet and set you in the direction to achieve all that you want to achieve.

So for the first week of Your Slimmer Abs and Thighs Transformation, we are going to tackle the topic of Dieting for Weight Loss.

I’m sure you’ve  heard it plenty of times, you may have even said it yourself, whenever you, your friends, family or co-workers think your out of shape or need to lose weight  you say something like ‘I need to go on a diet’ or ‘I’m gonna start my diet on Monday’. I always here it..

But I’m sure if you’ve been reading any of my articles or this blog then you’ll understand that Dieting doesn’t work for weight loss, especially in the long run. What I mean is  – You will probably lose weight at first when you go on a diet due to the decreased calories but in most cases you’ll end up putting the weight back on if not some extra weight.

Yes to lose weight you must create a caloric deficit by using more calories than you consume.

Calories In vs. Calories Out

Burn Less Calories than you consume – Gain Weight

Burn the same calories as you consume – Maintain Weight

* * * Burn More Calories than you consume – Lose Weight * * *

However, the majority of people who want to ‘lose weight’ tend to actually not eat enough! Cutting calories too low actually destroys your metabolism and actually inhibits weight loss. Skipping meals and eating too little will ultimately lead to decreased fat burning enzymes, muscle loss and a slower metabolism, on top of this, your body will actually increase the levels of fat storing enzymes and hold on to the fat you already have.

Diets are temporary solutions. Going on a diet, not only fails to teach you how to solve the underlying problem, but also destroys your metabolism.  To Lose Weight and to be able to keep it off for good you must Eat Regularly.

Think of it this way

If you only earn a small wage and it is irregular then you’ll really keep an eye on your money, keeping a tight budget and not wasting any money on non essential activities.

If however you receive a promotion and start earning more money and you receive your money like clockwork every month, you’ll start spending a little more money, wasting it on non essential activities and be a little less strict with it. You’ll probably think something like ‘It doesn’t matter if I spend (waste) this money on a new pair of shoes/night out as I know I’ve got some left over plus I’ll have some more money in a week or so’ and end up using that money.

This is the same when it comes to calories. If you don’t eat regular and don’t eat enough your body will feel like it’s not receiving enough energy so it won’t want to waste any and actually hold onto the energy stores (fat stores) it already has as it doesn’t know when it’s going to get its next instalment of energy/calories.

Alternatively, if you begin to eat regularly, with the right amount of calories then your body will actually use more energy and waste calories as it knows it’s having plenty and in regular supply.

This however does go the other way; if you earn plenty of money and this exceeds the amount you are spending you will actually save money in your bank account. Same for your body, if you eat too many calories especially the wrong types of foods then you will store these calories in your body’s bank account…. Your belly or thighs!!!

Now following a Supportive nutrition plan doesn’t need to be frustrating or complicated! It’s all about taking daily action and making better choices. Living Healthier each and every day will boost your metabolism, eliminate cravings and binging, lose more weight and dramatically increase your energy and mood. 

I always think it’s much better to keep things as simple as possible:-

1. Consume 5 – 6 small meals a day of similar caloric value (3 main meals & 2-3 Snacks)

This tip alone can be the factor that kicks your metabolism into high gear. The thermic effect of food is one of the few ways your body burns calories. When you eat several meals a day of the same caloric value, you never feel like you are on a diet and you are always in an optimized fat burning mode. This is one of the secrets fitness models use to become so lean. A sample 6-meal plan would include breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack.

2. Eat Breakfast Every Day.

Studies show that people who eat breakfast on a consistent basis tend to be significantly leaner than those who don’t. Additionally, breakfast is a great way to stunt the release of cortisol (a hormone that tells your body to store fat). Start each day with breakfast, no excuses.

3. Consume lean protein, fibrous carbohydrates and healthy fats with every meal.

Each meal you eat should contain a combination of the three food groups mentioned. You should never have a meal that is all carbohydrates or all protein. Balance out each meal using the leanest proteins and most natural carbohydrates.

4. Eat as many different coloured fruit & vegetables as you can.

You should consume far more than 5 servings of fruits and vegetables per day. Experts recommend 2-3 pieces of fruit per day and at least 5 servings of vegetables per day (such as broccoli, peppers, asparagus, etc.).

5. Eliminate Calorie Containing Beverages.

By eliminating calorie containing drinks from your daily diet, you’re essentially reducing your daily caloric intake by quite a bit, which will equate to weight loss. A can of fizzy pop contains 100-200 calories and a large drink from a fast-food chain contains over 500 calories. Therefore, avoid sugary drinks because they quickly increase your calorie intake and play havoc with your blood sugar levels.

6. Drink plenty of Drink Water.

Being in a state of dehydration hinders fat loss, promotes constipation, headaches, muscle and joint pains and creates lethargy and so on. Experts recommend you drink ½ of your body weight in clean water each day.  So a 200 lb person should be drinking 100 ounces of water each day.

7. Eat plenty of fiber.

Replace processed carbohydrates with foods high in fiber at all meals. Examples include oatmeal instead of sugary-cereals for breakfast, salads with low-fat dressings for lunch, vegetables instead of French fries for dinner, and almonds instead of candy for snacks. Fiber helps control blood sugar and appetite.

Example Meal Plans

What i would like you to do now over the next few weeks is keep a food diary – just so you can see what/when and how often your eating/drinking. I’ve included a food diary below that you can download and fill in – just right click and ’save as’.

 Your Slimmer Abs and Thighs Transformation Food Diary <<— ‘Right Click – Save’

Next Monday we’ll have a look at how to develop a Healthy Eating Plan that isn’t frustrating and tedious.

Your Friend and Transformation Coach

Alex Eatly x

P.s. If you live in the Cardiff area and inested in having a Cardiff Personal Trainer then Book Your FREE No Obligation Trial Workout Today – Limited Spaces

www.CardiffPersonalTrainer.com