Diet & Exercise Tips
Diet:
Some basics for good health and reducing body fat:
- Always eat breakfast. Something, anything, left over pizza is a better alternative than skipping breakfast. Try to stay away from pure carbohydrate intake (cereal, waffles or pancakes with syrup, etc.).
- Eat small portions 4- 5 times per day
- Do not allow yourself to go more than four hours without food. Too long between meals can set you up for bad choices, too much volume, or both.
- The last meal of your day should be conservative. (This becomes extremely difficult if you have skipped breakfast and gone 7 – 10 hours without food).
- Allow time for complete digestion before eating again. Stacking calories (eating more food 30 to 60 minutes after a meal) is very conducive to storing fat.
Exercise in General:
- First…face the reality…regular exercise is not always fun. The results are the fun. Typically there are ten other things you would rather be doing. Suck it up. Your body needs regular exercise. Exercise is the single most positive thing you can do to improve your quality and quantity of life. Get going!
- Cardiovascular exercise is the foundation of all exercise routines. If you are currently a non exerciser begin with 20 minute moderate cardio sessions four to five times per week.
- Everyone needs to strength train. Increased muscular strength boosts your metabolism. Weight loss, maintaining lost weight, looking better in a swim suit, etc., all becomes easier with regular strength training.
Bodybuilding tip:
- The single best thing you can do to get bigger is consume 40 to 50 grams of Carbohydrate immediately following exercise. The carbs trigger the release of insulin. The surge of insulin increases protein synthesis. During the immediate post exercise “window” (30 to 45 minutes) growth hormone levels are already elevated so to introduce insulin (via carb intake) is simply using a little chemistry to improve muscular development.
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