At this time of year, we
can use every last tip to help avoid holiday weight gain.
So here are 5 more fat loss
tips for beginner & advanced readers.
1) No
liquid calories (with the exception of a post-workout drink).
Do away with all the
juices, the sodas, and the sports drinks. Liquid sugar is the last thing you
need when you are trying to lose that extra belly fat.
Do your best to limit your
alcohol intake - particularly if you are adding mix to drinks...that is a
double calorie bomb! A single "Jack and Coke" is over 200 calories
(100 calories from booze and 100 calories from mix).
2) No fast
food.
Avoid fast food restaurants.
Even if you choose what you think is healthy, remember this:
Fast food restaurants are
all about profit.
In order to profit while
giving you cheap, quick, and easy to prepare foods, the quality of the food
ingredients will be poor - especially the protein.
Now you might have read
that you can still make healthy choices at fast food restaurants. But you know
what, that's just politically-correct opinion. If it's fast food, it's poor
food.
Walking into a burger joint
and getting a chicken breast on a white bread bun with a piece of old lettuce
and a half-green, half-pink tomato is hardly healthy eating.
The politically-incorrect
truth is that it's going to take time and effort to eat properly. You will have
to plan, shop, and prepare healthy meals. You will have to spend time cleaning,
cutting, and cooking your food. That's the truth.
But believe me, it will
taste so much better than fast food, and healthy eating will make you more
alert. Eating fast food will make you feel terrible, and will make you want to
have an afternoon nap at your desk.
Make one small improvement
to your nutrition everyday for the rest of your life.
3) Eat
more fruits and vegetables.
If you are eating 2
servings per day, then go up to 4 servings per day by the end of the week. And
even if you think you are doing great by having 5 servings per day, you still
need to double that (take 2-3 weeks to work your way up to 10 servings per
day).
Stick with fiber-rich
fruits and vegetables - organic if possible.
4) Eat 1oz
of almonds or walnuts per day (1/2 oz in the AM, and the other half in the
afternoon).
Most nuts are roasted in oils
(possible source of trans fats), so stick to natural or dry-roasted nuts.
Don't panic though...this
small amount of nuts won't make you fat, but will fill you up and help you lose
weight.
5) Be consistent with your
workouts.
And make sure the workouts
are efficient and effective. To make it easy for you to follow, stick with the
Turbulence Training fat burning workout system.
It doesn't matter if you
train in the morning before or after breakfast, or at night before or after
dinner, or at 1pm on days when the moon is in line with Saturn...don't worry
about the details, just train consistently.
6) BONUS TIP: Go for a walk
after lunch or dinner (or anytime you eat a big meal). Research shows this will
help you control your cholesterol and triglycerides, plus any movement is
better than sitting around watching the TV and snacking.
Improve your lifestyle
everyday,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Craig Ballantyne is a Certified Strength & Conditioning Specialist and
writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness
Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss
workouts have been featured multiple times in Men’s Fitness and Maximum Fitness
magazines, and have helped thousands of men and women around the world lose
fat, gain muscle, and get lean in less than 45 minutes three times per week.
For more information on the Turbulence Training workouts that will help you
burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training