21 Tips to a Leaner Body

Posted: June 3, 2012 in Uncategorized

I am here sitting on the couch with my laptop ,  watching the news (why do I torture myself) watching Angelina run around playing, so I thought I might put up a quick blog post.

 

Here are 21 tips to getting leaner

1) Lift weights heavy enough to reach failure between 8-12 reps

2) Do HIT cardio (high intensity interval training) this is when you do a period of very fast pace cardio followed by a period of slower pace

3) Avoid over-training! You’re body needs 48 to 72 hours to recover.

4) If you love carbohydrates you can use simple carbohydrates (OJ and Pomegrate juice or grape juice or any carbs you enjoy) and protein immediately within 30 minutes of your workout

5) Eat small frequent meals every 2 to 3 hours (depending on your metabolism)

6) Eat a lean protein source every 3 hours

7) Take essential fatty acid supplement

Supplement with whey protein and Glutamine

9) Make sure to always take a multivitamin

10) Become friends with green leafy veggies and eat them ALL THE TIME

11) Say good-bye to Mayonnaise and BBQ sauce and say hello to Salsa, Mustard and hot sauce. (I love green Tabasco)

 

 

 

 

 

 

 

12) Drink water all day long and get rid of liquid calories (unless it’s a protein shake)

13) Limit Alcohol (Alcohol has 7 calories/gram) we all need to work on this one

14) If you must drink, keep it in moderation and don’t add more calories to your drink (Sodas, juices, creams etc…)

15) If you can, take a 15 to 30 minute power napin the afternoon

 

 

 

 

 

 

 

16) Breakfast, Lunch and Dinner should include 1/3 Protein, 1/3 healthy fat and 1/3 fibrous carbohydrate. Make adjustments according to your metabolic type.

17) Make sure you engage in some form of resistant training 2 to 3 times a week.

18) Don’t ever ever skip breakfast

19) Cook your food in bulk. (I cook my food on Sundays and Wednesdays)

20) Always know your schedule the night before and know when you are going to eat the next day

 

 

 

 

21) Always have a RTD (ready to drink) shake with you at all times in case you can’t get to your food

 

 

Have a great Sunday! Were off to the pool

Clarence Ferguson

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