Show off all the hard work you put in at the gym by shedding off those extra pounds you added over the winter. Below you will find some helpful fat loss tips to help you get ready for the summer.
Look in the mirror... what do you see? Not happy? You do realize that summer is around the corner, right? The time is now to get yourself ready for the beach and the nice warm summer weather. Show off all the hard work you put in at the gym by shedding off those extra pounds you added over the winter.Below you will find some helpful tips to help you get ready for the summer.
1. Cut The Crap!
Say goodbye to McDonalds and Burger King and say hello to homemade cooking. This should be a no-brainer but people still think that if they go to the gym they can eat whatever they want. WRONG!If you seriously want to shape up for the summer, you need to kiss all fast food joints goodbye. Not only are these places loaded with calories but also the fat content in them is enough to stop your heart instantly.If you haven't watched the movie Super-size Me, you need to go rent it today and watch it. If you don't get sick watching that movie and seeing for yourself that McDonalds French fries can last well over three months without sprouting any mold, then you honestly don't have all systems firing in your brain.
2. Cook At Home.
When eating out you never really know how your food is prepared. Therefore, your best bet is to prepare and cook your own food. When you eat out many of the foods you are ingesting are cooked in butter or other fattening ingredients, which is exactly the stuff you want to stay away from.Do we even need to get into all the fried foods that are out there? You want to talk about a heart attack waiting to happen... fried foods throw up the red light. STAY AWAY! Your best bet for cooking at home can be anything from grilling your foods, steaming your foods, and even baking your foods.
Portion sizes are another issue with eating out. When you eat out and see the food on your plate, your natural instinct is to finish everything on it. Did you stop to think about how many calories you just took in eating that whole plate? Probably not.This is a quick and easy fix by simply preparing all of your food at home. Not only will you know exactly how your food is prepared, but you can make sure everything is portioned out correctly.
3. Where's The Beef?
When looking to lose weight the best thing you can do (especially when weight training) is to increase your protein intake while cutting out some of your carbs. This protein source can be anything from natural foods to protein drinks and bars.
4. Watch Your Carbs & Watch Your Spare Tire Disappear.
This is pretty much common sense... if you eat a bunch of carbs you can sit back and watch your stomach grow. There are good carbs and then there are bad carbs. Feel free to eat fruits and vegatables and not feel bad about it.
The red flag should appear when you start drooling over cakes, white flour products, pasta, and things of that nature. Those products can pack on the calories in a hurry.You want to concentrate on carbs that are low glycemic rather than high glycemic. Low glycemic carbohydrates will raise and lower your blood sugar slowly while the high glycemic carbohydrates will make your blood sugar spike quickly and then crash.
Here is a list of some great choices from the low GI list:
Yogurt low-fat (sweetened)
Peanuts
Artichoke
Asparagus
Broccoli
Cauliflower
Celery
Cucumber
Eggplant
Green beans
Lettuce, all varieties
Low-fat yogurt, artificially sweetened
Peppers, all varieties
Snow peas
Spinach
Young summer squash
Tomatoes
Zucchini
Soya beans, boiled
Cherries
Peas, dried
Milk, chocolate
Pearl barley
Grapefruit
Milk, whole
Spaghetti, protein enriched
Kidney beans, boiled
Lentils green, boiled
Soya milk
Apricots (dried)
Milk, Fat-free
Milk ,skimmed
Chickpeas
Rye
Milk, semi-skimmed
Vermicelli
Spaghetti, whole wheat
Apples
Pears
Tomato soup, tinned
Haricot beans, boiled
Plums
Carrots, cooked
Apple juice
Wheat kernels
Black-eyed beans
All-Bran
Peaches
Chickpeas, tinned
Oranges
Lentil soup, tinned
Carrot juice
Pineapple juice
Grapes
Grapefruit juice
Multi grain bread
Baked beans, tinned
Whole grain
Barley, cracked
Yam
Orange juice
Kidney beans, tinned
Lentils green, tinned
Kiwi fruit
Bananas
Sweet potato
5. Drink Up Sailor!
Water that is. Water should become your new best friend if you haven't already met it. Sodas and similar drinks are loaded with sugars and empty calories that should be avoided at all costs. Those extra calories add up over the course of a couple months and make you gain unwanted weight.
It is extremely important to replenish water after a workout. Not only can you suffer from dehydration (especially in hot weather), but becoming deficient of water can cause normal bodily functions to either not work efficiently or can make them shut down-both cases not being ideal.A simple way to figure out how many ounces of water you need a day is to simply take your body weight in pounds and multiply it by 0.55.Example: Say you weight 170 pounds
(170 x 0.55) = 93.5 ounces of water a day
6. Weight Training.
I think it is pretty much understood these days that in order to lose weight you need to do some sort of weight training. Weight training benefits everyone, ranging from kids to the elderly.
7. Cardio Sucks!
Let's face it, cardio sucks. There isn't any way around it, but it has to be done. The key is to find something that you enjoy doing and go with it. This can be anything from playing sports to something as simple as walking around the neighborhood. Whatever the case may be, find that something that you enjoy doing that raises your heart rate into the target zone (strive for between 60-70% of your heart rate max).
jonno@completely-anabolic.com
Look in the mirror... what do you see? Not happy? You do realize that summer is around the corner, right? The time is now to get yourself ready for the beach and the nice warm summer weather. Show off all the hard work you put in at the gym by shedding off those extra pounds you added over the winter.Below you will find some helpful tips to help you get ready for the summer.
1. Cut The Crap!
Say goodbye to McDonalds and Burger King and say hello to homemade cooking. This should be a no-brainer but people still think that if they go to the gym they can eat whatever they want. WRONG!If you seriously want to shape up for the summer, you need to kiss all fast food joints goodbye. Not only are these places loaded with calories but also the fat content in them is enough to stop your heart instantly.If you haven't watched the movie Super-size Me, you need to go rent it today and watch it. If you don't get sick watching that movie and seeing for yourself that McDonalds French fries can last well over three months without sprouting any mold, then you honestly don't have all systems firing in your brain.
2. Cook At Home.
When eating out you never really know how your food is prepared. Therefore, your best bet is to prepare and cook your own food. When you eat out many of the foods you are ingesting are cooked in butter or other fattening ingredients, which is exactly the stuff you want to stay away from.Do we even need to get into all the fried foods that are out there? You want to talk about a heart attack waiting to happen... fried foods throw up the red light. STAY AWAY! Your best bet for cooking at home can be anything from grilling your foods, steaming your foods, and even baking your foods.
Portion sizes are another issue with eating out. When you eat out and see the food on your plate, your natural instinct is to finish everything on it. Did you stop to think about how many calories you just took in eating that whole plate? Probably not.This is a quick and easy fix by simply preparing all of your food at home. Not only will you know exactly how your food is prepared, but you can make sure everything is portioned out correctly.
3. Where's The Beef?
When looking to lose weight the best thing you can do (especially when weight training) is to increase your protein intake while cutting out some of your carbs. This protein source can be anything from natural foods to protein drinks and bars.
4. Watch Your Carbs & Watch Your Spare Tire Disappear.
This is pretty much common sense... if you eat a bunch of carbs you can sit back and watch your stomach grow. There are good carbs and then there are bad carbs. Feel free to eat fruits and vegatables and not feel bad about it.
The red flag should appear when you start drooling over cakes, white flour products, pasta, and things of that nature. Those products can pack on the calories in a hurry.You want to concentrate on carbs that are low glycemic rather than high glycemic. Low glycemic carbohydrates will raise and lower your blood sugar slowly while the high glycemic carbohydrates will make your blood sugar spike quickly and then crash.
Here is a list of some great choices from the low GI list:
Yogurt low-fat (sweetened)
Peanuts
Artichoke
Asparagus
Broccoli
Cauliflower
Celery
Cucumber
Eggplant
Green beans
Lettuce, all varieties
Low-fat yogurt, artificially sweetened
Peppers, all varieties
Snow peas
Spinach
Young summer squash
Tomatoes
Zucchini
Soya beans, boiled
Cherries
Peas, dried
Milk, chocolate
Pearl barley
Grapefruit
Milk, whole
Spaghetti, protein enriched
Kidney beans, boiled
Lentils green, boiled
Soya milk
Apricots (dried)
Milk, Fat-free
Milk ,skimmed
Chickpeas
Rye
Milk, semi-skimmed
Vermicelli
Spaghetti, whole wheat
Apples
Pears
Tomato soup, tinned
Haricot beans, boiled
Plums
Carrots, cooked
Apple juice
Wheat kernels
Black-eyed beans
All-Bran
Peaches
Chickpeas, tinned
Oranges
Lentil soup, tinned
Carrot juice
Pineapple juice
Grapes
Grapefruit juice
Multi grain bread
Baked beans, tinned
Whole grain
Barley, cracked
Yam
Orange juice
Kidney beans, tinned
Lentils green, tinned
Kiwi fruit
Bananas
Sweet potato
5. Drink Up Sailor!
Water that is. Water should become your new best friend if you haven't already met it. Sodas and similar drinks are loaded with sugars and empty calories that should be avoided at all costs. Those extra calories add up over the course of a couple months and make you gain unwanted weight.
It is extremely important to replenish water after a workout. Not only can you suffer from dehydration (especially in hot weather), but becoming deficient of water can cause normal bodily functions to either not work efficiently or can make them shut down-both cases not being ideal.A simple way to figure out how many ounces of water you need a day is to simply take your body weight in pounds and multiply it by 0.55.Example: Say you weight 170 pounds
(170 x 0.55) = 93.5 ounces of water a day
6. Weight Training.
I think it is pretty much understood these days that in order to lose weight you need to do some sort of weight training. Weight training benefits everyone, ranging from kids to the elderly.
7. Cardio Sucks!
Let's face it, cardio sucks. There isn't any way around it, but it has to be done. The key is to find something that you enjoy doing and go with it. This can be anything from playing sports to something as simple as walking around the neighborhood. Whatever the case may be, find that something that you enjoy doing that raises your heart rate into the target zone (strive for between 60-70% of your heart rate max).
jonno@completely-anabolic.com
The only gym based website where ALL opinions are published.
Join now, join the debate.
SUMMER WEIGHT LOSS
