Hope everyone's keeping their goals in sight :)
Tips for the day that has helped me lose weight rapidly and healthily. Just so you know, everything I say is from qualified sources like the Tom Venutu book I read or my Personal Trainer or other sports professionals I deal with. I just want to relay some bullet points I have learnt on my journey.
1. Reduce your daily calorie consumption to up to 500 calories, then 7th day eat what you like with moderation. Logic: obviously lose weight but 7th day prevents body thinking there is a shortage of food. So very important to eat more on the 7th day. Chemenger gave us all a link to great calorie counting website with the best UK food database I have seen
http://www.foodfocus.co.uk.
Use this website to check calories of food.
2. Cut out all saturate fats from everything you eat. Unsaturate fats is actually good for you especially from nuts and fish. also avoid hydrogenic oil food, the absolute worst.
3. Use just whites of eggs, scrambled, omellette etc. The york is heavy in calories. Have the york on your high calorie day.
4. With what ever exercises you do, wether it be gym, running, walking, dont be gentle with yourself. With running or walking, try to do intervals of short burst running or jogging to raise your heartbeat. Start of with 30 sec bursts then over the weeks increase it to 1 minute bursts. If you have any heart problems though, then check with your doctor and maybe just stick with the low intensity exercise but make them longer to build up your indurance. A heart rate monitor would be great to have. I personally use a Polar watch with heart rate band, costs about £35 or so, you can probably get cheaper.
5. Its just as important to do resistance weights along with cardio when losing weight. You need the resistance exercises to strengthen your muscles to enable you to go higher intensities with your cardio. Cardio and resistance go hand in hand. When doing resistance, give your muscles 1-2 days rest.
6. When going to the gym, dont just go an a cycle and pedal leisurely whilst reading a magazine, you're going nowhere, literally! Set your self a time to beat, and each time you go, try beat your previous time.
7. Focus on all your workout resistance and give it your all. If you start grunting as you complete your reps, GOOD, feel those muscles go "whoaaa, whats happening?" until you can do no more.
8. Get yourself a program. Even if you dont go to the gym you can still get programs for weightloss doing home exercises and outdoor walking/jogging/running.
9. Never starve your self, never make your stomach rumble and go hungry! because then your metabolism will slow down and will be difficult to get that body fat off. SO to ensure this never happens, always have at least 5 meals. Breakfast, mid morning snack, Lunch, mid afternoon, and dinner. Make it 3 hours between meals. your second and fourth meals can be something like walnuts, dried fruits (while losing weight, you'd want to eat less sugar even from fruits)
10. Eating too many fruits is not the way to lose weight. Just a eat a little of it. Eat lots of veg, cook it so you can digest it better.
11. Eat a mutlivitain everyday to ensure you are not falling short on essential nutrition.
I have more to relay but that'll do for now. If you need programs to get started with, or would like more elaboration on any of the above then pm me and I'll guide you as I have programs for women and men from the books I have b*ght. I also have suggested diets (not special diets, stay away from them. Healthy balanced diets for men and women). Plus there are plenty of online guides too which I can give you links to.
Keep it up, you all doing great....and I know that 100% as just reading my post is a step forward, I think...
You wanna look like Charlotte, you will look like her, it says so in the spreadsheet!
The moment of truth will be next week for the weigh in!
