5 Steps to Staying On Track in 2009!

1 – You must get moving! Consistent cardio activity is vital to your overall success, doesn’t need to cost you anything and can be done anywhere at anytime. I suggest making it a priority in your day and tackle it first thing in the morning. The most convenient form of exercise for most is walking. After you wake in the morning, pop on the joggers and go for a brisk walk. 15 minutes from your house and then heading back at a moderate to intense pace will total 30 minutes, and at this stage will be enough to get the fat burning fires up and running. Plus, doing it first thing in the morning gets it out of the way.

 

2 – You must get strong! Cardio exercise is vital to overall fat loss and health, but so is resistance training. The benefits are numerous such as increases in muscle, strength, metabolic rate and bone density. Get the job done by putting your body through its paces 3 days per week with this home based session. Proceed through the list of exercises 2-3 times, 10-12 repetitions each and all you need is a set of adjustable dumbbells: Push Ups, Squats, Dumbbell Row, Lunges, Triceps Dips, Biceps Curls, Leg Raises and Crunches. All up this will only take you 20-30 minutes per session.

 

3 – You are what you EAT! Eating to get lean doesn’t need to be boring and repetitive. By making smart choices when it comes to preparing foods at home and selecting foods when you are out, you can still have your favourite foods and this time they will help you shed the fat not add!

 

Here is a simple and effective example of how you could eat on a daily basis to feel great and generate fantastic results:

 

Breakfast – 2 x poached omega 3 enhanced eggs, on 1 slice of whole meal toast

 

Morning Snack – ¼ cup of almonds

 

Lunch – 1 palm sized serve of lean meat (chicken/beef etc) with a fresh garden salad (1 teaspoon of extra virgin olive oil or macadamia oil as dressing)

 

Afternoon snack – 1-2 pieces of fruit (high fibre fruit is best – eg: apricots, apples)

 

Dinner – 1 portion of Salmon with 1-2 cups of beans, broccoli and cauliflower.

4 – The right supplements for the right results! The 2 best supplements that you can take to help ensure your optimal efforts are a quality multi vitamin and also fish oils. Both are proven to exhibit many benefitting qualities. There are many more beneficial products, but I feel these 2 are the first and foremost, basic necessities. The other is of cause Protein Powder to assist in the repair of muscle and to increase lean muscle mass ,I recommend 100%Lean whey .

 

5 – ACTION! I have saved the last. Too many times people fail to capitalize on a great plan because at the end of the day they simply fail to either take action, or put forth the necessary effort. When you have all the steps in place, taking action is relatively simple and guaranteed rewarding!

 

Good Luck

 

 

For more training, nutrition and overall lifestyle advice, you can contact Josh at www.physique-essentials.com or 0439 884 148