I lost almost 18 kilos training with Russell in a very short period of time. I had struggled to find the motivation and made all sorts of excuses before training with him. Russell has a knack for knowing how to keep me motivated. Sure there are times I stray off the rails, but those times are getting less and less and Russell soon gets me back on track

Jeannie Hodge, Sandy Bay

Exercise and Diet Tips

50 Ways to Leave Your blubber (part 1)

16-Oct-2014

Here’s a bucket load of tips to help you in your weight loss and lifestyle journey.  They are not listed in any particulat order of importance, they are all relevant.  Choose a few each week that particularly resonate with you and integrate them into your daily living.
Having said that, there are two tips which I would say are sacred to effective weight loss/fat loss and long term changes in your health:  (with apologies to Simon and Garfunkel) Part 1

AAA.   Don’t get on the bus Gus, you don’t need to discuss much  ( apologies to Simon and Garfunkel) You are made to move not sit.  Get your butt off the lounge and start moving and not just the 3 x 30 mins a week you need much more than that.
AAA.    limit your calorie intake.  Most of us eat far in excess of what we require for energy.  Eating smaller portions of Nutrient rich unprocessed food is integral to reducing body fat.  You cannot out train a bad diet. Yes that's right "You cannot out train a bad diet" .  make it your mantra.  Print it out and stick it on the fridge and in the pantry and anywhere you keep that secret stash of chocolate.

 

1. You must decide you really need  to get fit and healthy and lose that excess weight. 100% effort gets 100% results
2. Write down the reasons you want to change and write them down in capital letters.  Look at them often to reinforce your decision to change your life
3. Set realistic and achievable goals, don’t set yourself up for failure by setting them to high you can always adjust them up or down if you need to.
4. Set a realistic time frame for achieving those goals it will keep you on track
5. Surround yourself with people who will support your decision to get healthy.  Always try to get friends and family on board
6.  Have a compelling reason for losing weight and getting healthy it must be strong enough to resist that extra slice of pizza eg. You want to be able to keep up with your kids
7. Take responsibility for being overweight and unhealthy.  You put the weight on by eating to much and not moving enough.  Don’t blame your genetics or your thyroid or your slow metabolism.
8. Learn to read food labels.  Get to know how much sugar, salt, fat and total energy there is in a serve.  You need to keep those three baddies to a minimum and remember anything ending in ose is sugar in disguise eg. Fructose , maltose, galactose and sucrose.
9. Don’t rely on will power to resist your favourite snack food.  If its high in calories, sugar or fat don’t have it in the house and you can’t be tempted.
10. Fill your fridge with wholefoods that are fresh and in season.
11. Exclude or at least drastically reduce your consumption of processed foods which are likely to be high in sugar, fat, salt and preservatives
12. Reduce your portion size, excess calories are stored on your hips
13.  Include some lean protein with every meal it will reduce the glycemic load and keep your blood sugar stable
14. Increase your metabolic rate by increasing lean muscle mass.  A muscle cell is metabolically active a fat cell is not
15. Eat adequate amounts of protein, about 2gms of protein per kg of bodyweight
16. Exercise 4-5 days a week.  Start off slowly and gradually pick up the intensity
17. Treat your exercise time like any other appointment put it in you diary and don’t let any thing come between it.  It’s your health we are talking about.
18. Plan everything. Plan your exercise plan your lifestyle changes, plan your diet, If you fail to plan you plan to fail
19. Make a shopping list and stick to it when you hit the supermarket. It will not only save you money it will save your waistline.  If you don’t you will be buying all the things the major supermarkets want you to buy full of sugar, fat, salt and preservatives
20. Choose an exercise you like to do.  Exercise is much easier if you do something you enjoy


Call Russell today on 0407 231 947 or email info@abetterbodysooner.com.au to make exercise a part of your lifestyle.