| 1. Make natural food choices - go through the pantry | | | | 4. Apply the 90 / 10 rule - If 90 percent of the time |
| and donate anything that is in a box, can or frozen | | | | you are making healthful food choices in the right |
| from a processed source. The more natural the | | | | amounts and you are exercising regularly and |
| foods you eat in their most raw states, the more | | | | intensely, enjoy the other 10% of the time without |
| energy you will derive from it. Avoid anything that | | | | an ounce of guilt. You can plan ahead for your 10% if |
| has a wrapper or if your tongue has to do | | | | you know a party is coming up over the weekend or |
| gymnastics to pronounce the ingredients. Food shop | | | | if you will be traveling and have to miss a workout. |
| often to keep fresh organic foods readily available. | | | | But in the event that you are overcome by the |
| Shop only around the outside of the grocery store. | | | | dessert menu, indulge without any remorse and |
| The more money spent on marketing a food item, | | | | know the very next meal that you will be back on |
| the worse off it is for you. If the food was around | | | | track. |
| 100+ years ago, it is most likely good for you and | | | | 5. Warm up before a strength training session - |
| not genetically modified, fortified or altered from its | | | | Warming up increases blood flow to muscles by |
| natural state. | | | | about 55%, giving you better muscle contraction. |
| 2. Rely on the Thermic Effect of Food - Ten to 35 | | | | You'll sweat earlier, which helps to regulate your body |
| % of our metabolism can come from the Thermic | | | | temperature. It also jump starts the neuromuscular |
| Effect of Food which is the energy needed to | | | | connection which initiates the release of carbohydrate |
| process the food consumed. If you eat 5 to 6 | | | | and fat enzymes and hormones while reducing your |
| smaller meals a day, you will never feel like you are | | | | perceived exertion during strength training. Just 5 |
| on a diet, your energy will be steady, you will never | | | | minutes of walking or cycling will meet this |
| go into a hyperglycemic state and your body will | | | | requirement. |
| become a fat burning machine which will be prepared | | | | 6. Vary your cardio exercises - Alternate between |
| to exercise at any give time. Each meal should be a | | | | two or more cardiovascular activities like walking and |
| mini version of what you are likely used to if you | | | | cycling or kickboxing and step aerobics. This will help |
| currently eat 3 meals a day. Every meal should | | | | to optimally develop your cardiovascular fitness, |
| contain a lean protein, a starchy carbohydrate and a | | | | maintain the element of fun in exercise, help you |
| fibrous carbohydrate. | | | | avoid over-training, as well as injury. Bottom line, you |
| 3. Change Your State - Once you make up your mind | | | | will expend more calories. |
| about something, become relentless about it and the | | | | 7. Incorporate several cardio techniques - Use a |
| process of achieving the result is much more | | | | combination of continuous, interval, circuit and Fartlek |
| seamless. When you decide you want to feel and | | | | (speed play) training. Changing techniques forces your |
| look better and acquire the knowledge to do so, | | | | body to adapt and become more efficient. Vary the |
| making the right decisions regarding eating and | | | | intensity and modify impact styles. For example, if |
| exercising becomes effortless. Relate your health to | | | | you have been walking the same path at the same |
| other accomplishments you have achieved in your life. | | | | pace every day, begin to incorporate bursts of |
| To decide means to cut off any other possibility. | | | | acceleration intermittently. The underlying principle is |
| Make your health a must in your schedule and in all of | | | | that change is what keeps the body progressing, |
| your decisions. | | | | making improvements and burning fat. |
