There are nine fundamental, easy steps that I consider paramount to follow whenever your fitness goals refer to body fat loss and lean muscle gain. These guidelines need to be used consistently in order for them to work.

EAT 4 TO 6 SMALLER MEALS A DAY

Meal frequency is important, as it will speed up your metabolism

BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY

A good low fat breakfast will get your metabolism going. Skipping breakfast, or meals, puts your body into starvation mode and instead of burning body fat, your body will begin to store fat and burn muscle glycogen. This is why meal frequency is so important.

IT IS IMPORTANT TO EAT PROTEIN, STARCHY CARBOHYDRATES, AND FIBROUS VEGETABLES AT EACH MEAL

Muscles LOVE protein and they are responsible for muscle repair, starchy carbohydrates for energy, and fibrous vegetables for fiber, vitamins, minerals, and digestion. Try to combine 1 protein with 1 or 2 starchy carbohydrate source, 1 or 2 fibrous vegetables at each meal. Avoid eating late night meals. If you do decide to eat late night then please limit your starch carbohydrate because you will not burn them up. Fibrous vegetables are very low in calories, so they can be eaten as much as you want

DO NOT SKIP MEALS

Missing meals allows your hunger to build and your craving for junk foods and instant satisfaction usually will lead to cheating. Fat tends to slow your metabolism and it is stored as body fat. Lean, low fat foods will increase your metabolism.

TRY TO PREPARE MOST OF YOUR MEALS

If you do eat out, choose carefully what to eat such as chicken, fish, grilled, and boiled with no oil or butter. Order your vegetables steamed instead of grilled or sautéed. Plain baked potatoes or brown rice are usually available for your starchy carbohydrates. Stay away from sauces and dressing, or order them aside

KEEP A FOOD JOURNAL

Get in the habit of writing down all your meals. This way you can review your diet; and properly assess your progress. This is the way you can find out what works best for you

STAY AWAY FROM SUGAR, FAT AND PROCESSED FOODS

Very Important. Study food labels; get a food count book looking up for meals. Learn where the fat, salt and sugar are. Use common sense. Lack of knowledge is no excuse. If you do NOT know, ask that’s why I’m here.

DRINK LOTS OF WATER

Drinking water will not make you gain water weight. Your body only holds on to water if it’s not getting enough water, or if you take in too much sodium. Coffee, tea and soft drinks do NOT count. Your body does not absorb enough water from these drinks and because caffeine is a diuretic, it will dehydrate you. Water is important to your overall health and it is a cooling mechanism as well

DO 45 TO 60 MINUTES OF AEROBICS 5 TO 6 DAYS A WEEK. WEIGHT TRAIN 2 TO 4 DAYS A WEEK

The weights will increase your lean muscle, the aerobics (stair master, treadmills, bicycles, etc.) will help burn fat and increase metabolism. Proper nutrition will keep you healthy, more energetic and allow your body to burn excessive body fat. It is not always easy, but anything worthwhile requires:
DESIRE
DISCIPLINE
DEDICATION

PS: You should always consult your physician prior to engage in any fitness program. This is just a guideline.

Yours In Fitness,
Pedro Rios

 

 

 

 

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Info@focusandformfitness.com

Phone: 305-766-6877

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