Weight reduction tips and hints


Reducing body fat, losing weight or simply slimming down is some of the most common training goals for those who visit the gym . There are various ways to meet a desired body shape or weight, but the sensible approach is always to make educated changes to your lifestyle, including structured diet and exercise routines. 

The way to gain a slim body shape is to shift the balance between fatty body tissue and lean body tissue. Whilst trying to burn off more calories than you eat it is also important to try to keep build lean muscle tissue. The more lean body tissue you have the more efficient your metabolism is likely to be, this could result in your body being less likely to store excess levels of body fat.

Your Diet

Eating for weight loss should be a gradual and committed process consisting of a nutritionally balanced diet and a healthy lifestyle. Crash diets, fad diets and all other extreme forms of dieting are not sensible methods of losing weight and can often lead to other health problems as a result of their unbalanced nature.

Eat small and regular meals/snacks to keep hunger at bay and provide enough energy throughout your day. Consuming the correct food before training will help you work at your ideal level during exercise and improve your overall results and keep the fat burning in process.

Breakfast

–          1 bowl of porridge with skimmed milk

–          1 glass of fruit juice

Mid-morning snack

–          Portion of fruit

–          125g low-fat yoghurt

Lunch

–          50g (uncooked weight) of whole-wheat pasta salad with chicken, tuna or ham in an oil dressing

–          Portion of fruit

–          125g low-fat yoghurt

Mid-afternoon snack

–          A hand full of fresh or dried berries

 

Evening meal

–          A portion of mixed vegetables or salad

–          A 125g portion of lean red meat, chicken or salmon

–          50g (uncooked weight) of whole-wheat pasta or whole grain rice

This meal plan is suggested for an average male and should be adapted to meet your requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Drink plenty of water throughout the day.

Supplements

These supplements should be taken with the meal plan in the “Your Diet“.

Breakfast

–          Mega Green Tea

–          Krill Oil

–          Alpha Men

Mid-afternoon Snack

–          1 High Pro bar

Pre workout

–          2-3 Thermo pure capsules

–          A 50g serving of Ultra-Fine Oats

Post workout

–          1 serving of MP Max True Whey

Evening meal

–          Alpha Men

Exercise right:

The aim of a fat loss programme is to burn off excess body fat and promote the growth or maintenance of lean body tissue. Your training should combine resistance exercise and cardiovascular exercise to burn body fat as fuel and encourage a leaner physique. The more lean tissue your body is made up of, the more calories you will burn during exercise

The intensity to which you work during this programme should be based on your current level of fitness. Resistance exercises can be moderately intense and should not provoke complete muscular fatigue upon completion.

Day 1-4

Cardiovascular Exercise

Interval training is a great way to burn body fat and involves repetitive bouts of high intensity exercise for short periods of time. Try using the rowing machines or a stationary bike, and try sprinting for 30 seconds followed by 60 seconds of rest. Repeat this 5-6 times.

In addition to the interval training do any cardiovascular exercise for a total of 45 minutes. Your cardiovascular exercise may be a single exercise or combination of exercises and can include running, swimming, cycling, rowing, cross-training or any other rhythmic cardiovascular exercise.  Work should be performed at around 60-80% maximum heart rate.

Resistance Exercise        Sets                       Repetitions

Chest Press                        2                              10-15

Lat Pull-down                     2                              10-15

Squats                               2                              10-15

Shoulder Press                     2                              10-15

Lunges                                2                              10-15

Abdominal Crunches              2                              10-15

Remember to have fun with it, go hard but be reasonable, remember your goals and don’t give up.

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One thought on “Weight reduction tips and hints

  1. Pingback: Should you exercise when you are sick? « Adirondack Tennis

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