AM LIFESTYLE CHANGES TO MAINTAIN WEIGHT LOSS FOREVER

Chapter 6 – LIFESTYLE CHANGES MADE TO HELP MAINTAIN YOUR WEIGHT LOSS WEIGHT LOSS FOREVER

LIFESTYLE

LIFESTYLE

TWeight Loss in 3 Steps

While New Year’s may be the trigger for your resolution-
setting, motivation-gaining lifestyle change, it’s important

to understand that being well is a 24/7/365 job.

By finding ways to stick to fitness, by partaking in

physical activities you love and eating foods that are not

only healthy but that you enjoy, you will find yourself on

a path to a much healthier life.

Believe in yourself and your capabilities and before

you know it, you’ll be blowing past those New

Year’s Resolutions and into even healthier

territories.

So in saying that, the following things will help you

incorporate health into your daily lifestyle so you are

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

living it everyday of your life rather than a fly by night

Practice Moderation-
Denying yourself from eating sweets ever again in your

whole life just isn’t fun, let’s face it. Allow yourself treats

in moderation. If you want a cupcake, have one, just

have it after a hard workout. Plan smart and you’ll still be

able to enjoy what you love without derailing your

progress or maintenance.

Expand your Palate-
Try different foods on a regular basis. You may find that

the broccoli you despised as a kid is actually now one of

your favorite vegetables. Keep your taste buds on their

toes and incorporate new healthy foods to keep things

from getting boring.

Drink Lots of Water-
Often times we think we’re hungry when we’re actually

just thirsty. In addition to staving off hunger, drinking

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

water helps regulate body processes and keeps skin

hydrated. If you’re a coffee or tea lover, be sure to drink

equal amounts of water per ounces of coffee or tea. So, if

you have an 8 ounce serving of coffee, also drink 8

ounces of water.

Eat Small, Frequent Meals-
Eating regularly helps control and maintain blood sugar,

so you won’t have any sudden drops or spikes, which

often signal us to eat. Cortisol, the stress hormone, also

rises after we don’t eat for a few hours. Have small,

healthy snacks with you wherever you go to avoid finding

yourself inhaling a Big Mac.

Be a Picky Diner-
Don’t be afraid to ask for modifications to menu items

when dining out at restaurants. If you order vegetables,

ask that they be cooked in olive oil, not butter. Ask for

half of your entrée to be boxed before it’s even brought

out. Ask for sauces and dressings to be served on the

side instead of on the dish or salad. There are tons of

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

calorie traps lurking at restaurants, but if you’re smart,

you can work your way around them.

If you incorporate these little lifestyle tips now, you will

be well served in your future health.

Well we’ve reached the end of our super simple guide to

kickstart your weight loss journey successfully, hope

you’ve picked up some great tips that will ensure long

term healthy weight loss. Get started today!

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

BONUS – THE SECRET TO CARDIO

TRAINING THAT COULD DOUBLE YOUR

RESULTS… IN LESS TIME!

WEIGHT BURN ASSESS THE QUALITY OF THE PRODUCTS RECENTLY IN 2016

Traditional long form cardio is getting bashed all over the

place nowadays.

It’s not my favorite form of exercise either, nor do I think

it’s the best option for fat loss and overall health and

fitness.

At least not if that’s all you’re doing.

But cardio can definitely be effective and have its own

place as part of a well-designed fitness program.

Cardio should be one component of your program, not

the only component.

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

Then the question that gets asked a lot is, “if I’m training

for fat loss, when should I do my cardio, before or after

my weight training session?”

Great question! You’re on a roll! Oh, wait! That’s just

the same question asked again!

So, weights then cardio, or cardio then weights?

The answer is… Weights then CARDIO!

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

So why resistance training first?

For starters, if you do cardio first, your weight training

performance (and results) will suffer.

Here’s a dirty little secret cardio bunnies and makers of

“aerobics” dvds don’t want you to know.

Intense, high quality weight training is MORE effective for

taking fat off and keeping it off than cardio!

Hit the weights while you’re fresh, then move to your

cardio. Yes, of course, you can do a few minutes of a

general warm up if you need it.

Glycogen Depletion

By hitting the weights first, you’ll also deplete your

glycogen stores, leaving your body primed and pumped

to dip into its stores of excess body fat to fuel the cardio

portion of your workout.

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

The flip side of that is that fat is not an efficient fuel for

weight training. Glycogen is the preferred source of fuel

for short, intense muscle contractions.

By hitting the weights first, you’ve allowed your body to

have the preferred muscle fuel available and primed it to

burn fat as soon as you start your cardio. NICE!

If you want to be efficient and MAXIMIZE your results, it’s

strength training first, then cardio!

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