One needs to create dynamics in our diet and exercise program.
One needs to create a new demand on your metabolism in order to stoke the fat and weight loss fire.
Summary of the best tips
Nutrition
1. Increase your protein intake.
2. Decrease your carbohydrate intake.
3. If you don’t eat carbohydrates, include quality carbohydrates before and after exercise, and before bed. “Cycle” your carbohydrate days from “low” to “moderate” and even a “high” (the result will surprise you!) (Carb cycling/backloading)
4. If you eat low fat, get a couple of whole eggs, avocados, and nuts into your diet in place of bread, cereal, crackers, or other wheat snacks.
5. Increase the number of times you eat. Go for 5 or more small meals.
6. If you eat frequent small meals, try going 16 hours after dinner before you eat again. Give yourself an 8 hour “feeding window” after that. Only eat during those hours.(Intermittent fasting)
7. Eat only unprocessed food.
8. Try drinking a gallon of water per day.
9. Include a vegetable with every meal.
10. Weigh your food for 1 week. While I’m not a huge proponent of calorie counting, if you have no idea the energy content of the food you eat, it’s difficult to change your fuel utilization situation.
2. Decrease your carbohydrate intake.
3. If you don’t eat carbohydrates, include quality carbohydrates before and after exercise, and before bed. “Cycle” your carbohydrate days from “low” to “moderate” and even a “high” (the result will surprise you!) (Carb cycling/backloading)
4. If you eat low fat, get a couple of whole eggs, avocados, and nuts into your diet in place of bread, cereal, crackers, or other wheat snacks.
5. Increase the number of times you eat. Go for 5 or more small meals.
6. If you eat frequent small meals, try going 16 hours after dinner before you eat again. Give yourself an 8 hour “feeding window” after that. Only eat during those hours.(Intermittent fasting)
7. Eat only unprocessed food.
8. Try drinking a gallon of water per day.
9. Include a vegetable with every meal.
10. Weigh your food for 1 week. While I’m not a huge proponent of calorie counting, if you have no idea the energy content of the food you eat, it’s difficult to change your fuel utilization situation.
Exercise
1. Cut your rest time during your workouts.
2. Increase your rest time to allow for heavier lifts or higher heart rate intervals.
3. Focus on increasing the weight you lift across the board. Know your current numbers and have a goal for higher ones.
4. Increase the number of repetitions you do per set to create more lean muscle.
5. Decrease the number of repetitions and increase the weight you do per set to create greater strength.
6. Increase your speed during cardiovascular intervals.
7. Add a long/slow cardio day to your cardiovascular program.
8. If you go to a “class” make sure you have a criteria by which you can judge improvement. Amount of weight lifted, speed attained, etc. Don’t get lost in the hype.
9. Try a new workout program
10. If you work out every day, cut your workout days to 5. Work out harder, rest better.
2. Increase your rest time to allow for heavier lifts or higher heart rate intervals.
3. Focus on increasing the weight you lift across the board. Know your current numbers and have a goal for higher ones.
4. Increase the number of repetitions you do per set to create more lean muscle.
5. Decrease the number of repetitions and increase the weight you do per set to create greater strength.
6. Increase your speed during cardiovascular intervals.
7. Add a long/slow cardio day to your cardiovascular program.
8. If you go to a “class” make sure you have a criteria by which you can judge improvement. Amount of weight lifted, speed attained, etc. Don’t get lost in the hype.
9. Try a new workout program
10. If you work out every day, cut your workout days to 5. Work out harder, rest better.
Thanks to Brett Klika for the info. Check out the full article
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