Are You Making These Workout Mistakes?

They say that the definition of insanity is doing the same thing over and over and expecting different results.  We’ve all most likely heard this before and even agree. Yet, so many of us keep doing the same thing even though it isn’t working for us.

One area we are very likely to do this is when exercising.  Here are the 4 mistakes I see most people making over and over.

USING MAINLY MACHINES WHEN TRAINING

Do you mostly use those big weight based or resistance machines that you find in big commercial gyms?

While they are great for certain populations – mainly those with mobility issues that need the guidance and safety factors that machines can (but not always) provide.

The problem is pretty much what makes them good for some people, but probably not you.  Because they limit the range of motion and the balance and control part of the exercise, you get less out of doing the exercise itself.

One of the main benefits of using resistance is the way your body has to control, adapt, balance and manoeuvre the resistance, whether that resistance is a dumbbell, kettlebell, barbell or your own bodyweight.  When you use machines, a lot of that is taken away resulting in less muscle being used and therefore, lower returns for the time you’re spending exercising.

You can usually lift more weight when using machines, which is indicative of how machines make it easier.  And when its easier, it is not providing the same benefits.

DOING TOO MUCH ‘CARDIO’

If I had a dollar for every time a client has told me they’re going to add running into their plan to help lose weight, I’d be rich.  Well not quite, but honestly, it seems to be the go-to for someone who is not getting the results they are hoping for.

9.8 times out of 10, lack of cardio is NOT the issue.  In fact, adding in too much ‘cardio’ type training such as running, cycling, swimming, jogging etc, will backfire causing a decrease in recovery and not allowing you to train with enough intensity at your other sessions.

Over time our bodies adapt to repetitive aerobic exercise, using oxygen and energy more efficiently, thereby hindering fat loss. Endurance cardio has also been linked to an increase in the body’s production of the “stress” hormone cortisol. Which if over time remains raised,  can cause serotonin, thyroid function, growth hormone, testosterone and oestrogen levels to be  disrupted.

Cardio or aerobic exercise can be added, but it needs to work in with what else you’re doing including other workouts, sleep quality and quantity, stress from other factors such as work, relationships, financial, workout recovery etc.

Simply adding more and more cardio will NOT work for most people

DOING TOO MANY ISOLATION EXERCISES

Does your gym program include lots of bicep curls, tricep exercises, leg extensions or curls and lateral raises?  Thought so!   Rest assured, the girl in the picture did NOT get that body by doing those curls!

In order to boost your metabolism, you need to spend the majority of your time doing exercises that use more muscle such as squats, lunges, rows, presses and burpees.

The fitter you are, the more easily you’ll lose excess body fat and keep it off.  Isolation exercises may shape the muscles in those areas, but will do nothin to burn fat or increase fitness.

NOT GETTING FIT ENOUGH

The goal of a successful fitness program should be to increase fitness.  

While your overall goals might be to lose body fat, tone your body or be able to run or cycle faster or lasts longer in your sport of choice, by increasing your overall fitness, all of these are achieved more easily.

A fitter body can do more (but not too much) effective exercise to produce fat loss and toning results.

A fitter body has more energy every single day. Whether that’s to keep up with your kids, be attentive and active at work or to play high level sport without excess fatigue on the weekends.

A fitter body finds it easier to maintain healthy body fat levels with a less restrictive diet.  While healthy eating is still required, you have more leeway than someone who is less fit or not fit at all.

Often, if you’re training on your own most of the time, or you do the same routine or class over and over, your fitness is NOT increasing.

If your workout doesn’t get harder over time, you end up pretty much wasting your time as your body doesn’t need to adapt or get better – meaning NO RESULTS.

HOW TO FIX IT

Firstly, you need to concentrate  mainly on exercises that use more muscle most of the time.  A mix between higher repetition with lighter weights (note I said lighter, not light) or body weight with days or weeks of lower repetition work with heavier weights or more challenging body weight drills.

As an example, a beginner may do push ups on her knees and over time progress to doing them on her toes till eventually she can do them with her feet raised on a bench.  This would be way more effective for muscle toning, fitness improvement and increases in metabolism that laying on a bench and using the pec-dec machine.

Likewise, you’ll get way better results by squatting with some resistance (or perhaps bodyweight for beginners) than sitting on a bench and ‘curling’ the weight or pressing it and using just your quadriceps.   A squat will develop and tone all your leg and butt muscles as well as help with your balance and mobility.

Fitness improvements don’t even compare between a leg curl or press and actual squatting.

To improve overall fitness, you also need to do what I refer to as cardio training – no running required.

Using drills like burpees, mountain climbers, and combo’s of resistance drills (like squats, lunges, presses etc) will raise your heart rate quickly resulting in improved fitness if done regularly.  Its much less time consuming than going for a run or jog and the results will be much better.   Not only will you improve fitness, but you’ll also be improving the shape of you muscles, toning and getting stronger at the same time.

Remember, the fitter you are, the better your results.

IMPROVING CLIENT FITNESS and therefore results is my specialty.

I especially love to work with busy people that may think they don’t have time to get super fit.  They’re busy with maybe more than one job, or they’re studying or raising a family (or all of the above)

I love to share how YOU can actually fit fitness into your life to feel better, look better and BE better

Email me right now to find out how jo@fitterfaster.net.au

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Offer Accepted – The Real Estate Phrase that will help with your fitness

This morning was a bit chilly – actually, it was freezing and I sat in bed for ages reading before finally convincing myself that I’d regret not getting up to exercise.

I know you all assume that I’m raring to go everyday. That making the choice to train is an easy one for me.  But no, you’d be wrong.

In fact, I go through periods of skipping workouts, eating crap and just generally telling myself ‘tomorrow’ just like you do which leads me back to this morning and what that real estate sign has to do with anything fitness related.

So I made my coffee today and sat up in bed to read.  I was actually being quite productive as I also wrote a couple of emails for a fitness challenge starting soon, but my thoughts kept coming back to remind me that last night, I’d promised I’d get up for a run even if it was raining.

So eventually I got out of bed by telling myself that a short walk would be okay.  Yep, a quick walk would be fine and I could rug up against the freezing temperature outside so no need to get cold in the process.  So I got up, put on my massive thick coat and headed out the door.

I should have known better, because 500m into it and I felt like running.  Just a nice easy run, no record breaking here, but a run nonetheless.  To cut a long story short, I ended up getting so hot in my coat that unzipping it and letting it fall off my shoulders wasn’t enough.  I ended up taking it off and carrying it, which if you run, or even walk, you know is a total pain to deal with.

I ended up being out for about 45 mins with my walk/run (I stopped a few times to admire the beautiful sunrise and walked a bit too) and when I was nearly home, I passed a house that has had a For Sale sign out the front for some time.

Pasted across the sign, there was now an ‘OFFER ACCEPTED’ sticker.  Not a ‘SOLD’ one, but a sticker that was one of the best real estate marketing tactics I think I’ve seen.  Or at least noticed anyway.

That sticker suggested that the buyer didn’t pay full price.

That you could make an offer that was below what the seller had asked for and still get the property.  Ingenious!!

Now buyers everywhere, in their subconscious minds, could start looking at those properties again that were out of their price range.  And once the offer was made, whether accepted or not, the agent then has your details, knows you’re in the market and can follow up with that.

This is exactly what I did this morning and I suggest that clients do all the time.

‘Make an offer’ to yourself.

Instead of just making up an excuse or convincing yourself that you don’t need to exercise today, make an offer and agree to at least do something.

It could be like me, set out to walk for at least 10 minutes and if that’s all you do, that’s a win.  Most likely you’ll end up going for a bit longer, or if you are a ‘runner’ (and I use that term loosely for myself) you may end up running like I did even.

If you had an organised session at a gym or fitness facility planned *such as PeakFit or FitForce at FitterFaster)  yep, you may have missed your alarm and therefore the start of the training session, but you could still get up and do a quick circuit for just 10 minutes.  Heck, you don’t even need to get dressed for that.

This also applies if you’ve decided to go it alone and do a workout video or the free workouts in Get Fit Maryborough or other home workouts.  Just ‘offer’ to do just 10 minutes and if you want to stop then, that’s fine. It’s still a win on the board.

Unless you’re honestly out of time, I reckon you’ll end up doing more.  And if you don’t, getting up and staying in routine, even for a super quick session, is fantastic on its own.  You’re still building habits.

All of this still applies if your planned workout routine includes doing something during the day while your kids sleep or after work in the evening.

Making an offer to yourself is a fantastic way to get something done and build or maintain the habit of training.

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Foods You Thought Were Healthy

If you want to be in the best shape possible, with minimal fat levels and lean strong muscles.  If you want to achieve and maintain great health, you must think about everything that you do to and with your body.  What exercise do you, or don’t you do?  What do you eat?  What do you drink?  Do you get enough sleep?

It’s all so confusing.  I have listed some common foods below that you probably thought were healthy.  Have a look.  How many do you consume regularly?

  1. Breakfast Cereals – all cereals are processed foods.  End of story.  ‘Whole grain’ ‘wholemeal’ ‘contains whole grains’ ‘full of whole grain goodness’  blah blah blah.  These are not whole foods, they are processed.  Have you seen a grain of wheat, barley or corn lately.  Do they even slightly resemeble the breakfast cereals.   Even if they were whole grain, we don’t need whole grains to be healthy anyway.  In fact, most modern research (that is those studies not funded by the grain boards etc) are showing that most of our modern diseases can be related back to our huge consumption of grain foods.  Stop eating them!!  Don’t kid yourself
  2. Bread and pasta – see number one.  How many times do you see recommendations to eat non-processed foods with the very next sentence recommending wholegrain bread or pasta???  What is that?  Bread and pasta do not grow on trees, they are  manufactored, processed foods.  And no making them yourself is no different.  Flour is a processed food.  Think about it.
  3. Museli and Breakfast type bars – see above.  Need I say more.  These are not healthy in any way, shape or form.
  4. Low Fat Yoghurt, heck low fat anything for that matter.  Studies have proved that most artificial sweeteners cause diseases such as cancer.  They even cause you to gain weight!  Yes you read correctly, they cause you to gain weight!
  5. Fruit Juice – 100% fruit juice is not 100% fruit juice.  If you really have to, make you own, but I still would not recommend this.  How many oranges or whatever fruit you use, do you need to  make enough juice?  Think of the calorie level!!  Eat the fruit!  Do not give this to your kids either.  Give them water.  Juice is not a healthy choice.  Stop kidding yourself on this too.
  6. Rice cakes and other so called healthy biscuits, crackers and crisp breads – see number one, two and three for this one.  No wholegrains here either, despite what the label says.  Just a short pass ticket to diabetes, weight gain etc
  7. Low fat or high protein muffins, cakes and biscuits – really do I need to explain this one.  For a start, low fat does not equal healthy!!  Repeat – low fat does not equal healthy!!  I’d say it again, but …….  These foods are high in either sugar or artificial sweeteners (sugar would be the better choice, but is still a bad one)  They will not help you lose weight, they are not healthier than ordinary cakes and muffins.  Do not kid yourself here either.  You are not kidding anyone else by buying them.  And dont feed these to your kids either.
  8. Packets of just about anything – Don’t believe the labels.  Whole grain, full of natural goodness, healthy, low fat, diet, lite, 25% real fruit, the healthy alternative………It goes on and on.  These foods are not healthy.  A list of ingredients and exaggerated claims to fame practically scream that the food is not good for you!!  If it comes in  a packet, leave it alone.  (exceptions include frozen vegies, nuts and some other items but I am sure you get the picture)
  9. Milk – is for baby cows.  It is one of the highest causes of allergic reactions.  You may even be intolerant of lactose without even knowing it.  This can have a huge impact on your immune system which in turn effects your entire body and general health.  It is also linked to many common conditions like excema, acne, sinus problems, heart disease, high cholesterol etc etc.  Give it a miss and feel the difference

So how did you go?  Eat many of these things?  Try cutting them down to once or twice per week.  You will notice a difference in how you feel within days.

If you’d like to keep up to date with my ramblings and posts, pop your details in the form below and I’ll email you about once or twice per month with updates


You’re At Risk Of Diabetes

I wanted to write about non-insulin dependant diabetes, which is a very common condition these days.

Even more so than you think and unless you are eating healthy foods almost all the time, you are very likely to develop this condition yourself.

Type 2 Diabetes used to be called ‘adult onset diabetes’ but now it is so common in young people, including children, that the name does not fit the disease anymore.

Once upon a time, it was half a lifetime or more of not-so-bad but not-so-good eating that caused Adult Onset Diabetes.  Nowadays, our diets are so bad from very young that it is very common even in primary school aged children OR YOUNGER.

Insulin resistance is basically when the body becomes resistant to the effects of insulin and this is usually the first stage of the disease (if its detected this early)

Insulin is one of the most powerful and important hormones in the body and it’s job is to get energy (in the form of glucose) from your blood into your cells and regulate blood sugar levels.

Without it, you would die as your body would not be able to use the energy (glucose) that your diet supplies no matter what or how much you consume.

People who cannot produce their own insulin have Insulin Dependent Diabetes and must use insulin injections instead to prevent hyperglycaemia, coma and eventually death.  Insulin Dependant Or Type One diabetes used to be something only people born with the condition had.  But Type Two Diabetes can lead to Type One Diabetes!

A diet too high in carbohydrates and a lack of exercise are two of the leading causes of insulin resistance. When you eat carbohydrates, glucose is released into the bloodstream. This signals your body to produce insulin to take some of this energy to the muscle cells for immmediate energy.

Some of the energy (from the carbohydrates and other macro-nutrients) also converts some to glycogen which is sent to the liver and muscle tissue for short term storage. This energy can be used when blood sugar levels drop again. This short term storage is limited and so excess glucose is converted to body fat for long term storage.

This system works really well most of the time, but an excess of carbohydrates and certain kinds of carbohydrates are more quickly converted to glucose and cause a flood of glucose into your bloodstream. This causes an equally large surge of insulin which causes your blood sugar to drop very quickly and triggers fatigue and cravings for more carbohydrates.

When this happens regularly, your insulin levels remain high and your body struggles to convert all the glucose properly. It then continues to produce insulin in an attempt to overcome this and eventually the receptors in the cell membranes become less and less effective in recognising the hormone insulin.

Another side effect of the glucose that remains circulating in your bloodstream is that it begins to effect your heart, kidneys, nerves, eyes and blood vessels. I am sure that you have heard of amputations and blindness being caused by diabetes.

Eventually your pancreas is unable to supply enough insulin to maintain stable blood sugar levels and your blood sugar rises above normal levels. At this stage you may be diagnosed as having Non Insulin Dependent Diabetes.

If you do not get this under control (because you don’t change your dietary and exercise habits or you haven’t been diagnosed and don’t know you have it) your pancreas will eventually falter and be unable to keep up with this condition. This may lead to having to take insulin injections as you progress to having Insulin Dependent Diabetes. (The cause is different to people who experience Insulin Dependent Diabetes from childhood)

If detected early, this condition can be managed and full blown diabetes can be prevented.

Don’t wait till you have been diagnosed, do something about it now. Clean up your diet and exercise regularly.

Some preliminary symptoms include but are not limited to:

  • Anxiety, fatigue, sleeplessness, head aches, palpitations
  • Eating in response to emotions and what you may call cravings
  • Cravings for high carb foods especially, but any foods really
  • Overweight – even slightly overweight
  • Polycystic Ovarian Syndrome
  • Frequent hunger or thirst even when you’ve already eaten or have drunk enough
  • Dizzy spells
  • Pins and needles
  • These are just some of the signs, and you may have all or none of them. (these symptoms can also mean other things so check with your doctor if suffer from any of them)

Please note that I am not recommending that you do not eat carbohydrates. What I am recommending is that you change your sources of carbohydrates to fruits, vegetables, some plain yoghurt and limit your intake of grain based carbohydrate foods like breads, pastas cakes, pastries, biscuits, sweets etc.

The latest info that says it is actually our overconsumption of carbohydrate foods of this type and not our saturated fat intake that is increasing the rate of heart attacks, stroke, high cholesterol etc.

I will bring you more on that later. The above is a simplified, but accurate, version of how your body works in regard to insulin production. If you are interested, I can recommend good books that provide more information on this.

Please also think about this stuff and how it relates not only to yourself, but to your loved ones as well. For instance, don’t let your kids get to the stage where they worry about how they are going to lose the excess weight and get their health problems under control. Teach them now about healthy foods and encourage them to eat a variety of real foods rather than filling them up on junk. Just remove the junk from the house and take healthy foods with you when going out. It can be done and they will not starve when they refuse to eat it. Don’t give in-this is their health and yours that we are dealing with.

Remember when party food was only eaten at parties?? Now it is a regular addition to peoples’ diets several times every day.

An effective training program coupled with healthy eating habits will dramatically reduce your risk of diabetes.  Even if you’ve been diagnosed already, cleaning up your act will help.  Many people are able to reverse their diagnosis, especially in the early stages.

At FitterFaster, we don’t just focus on losing weight.  We focus on improving what you eat and your fitness as a means to achieving optimal health.  Be warned, if you’re not eating well and you’re not exercising, you will pay the consequences sooner rather than later

Find out about our programs by completing your details below


How Long To Reverse Good Health?

If you woke up tomorrow and somehow miraculously had a fit, lean and healthy body, how long would it take to get it back to where you are now?

On the other hand, if you’re already fit, lean and healthy and woke up miraculously tomorrow overweight, sick and unfit, how long would it take you to fix that and get back to yourself?

The answer to either question is NOT LONG!!

Studies on homeless, poor people have shown, that even when given a massive amount of money, access to financial planners and other help, it takes a very short time for those people to go back to living on the streets and having nothing.

This is because their attitude to money has  not changed.  They don’t have the mindset the though processes to budget, invest and to be a rich person.

Fitness and health is just like this.
If you woke up fit and healthy tomorrow, would you do what is required to keep yourself that way?

Would you have different daily habits?

Would you make time to exercise so you didn’t lose that fitness and the lean body?

Would you eat differently, choose healthy foods and quit the junk food?

Would you give up smoking and drastically reduce alcohol consumption?

If you think you would, why not do that today?  You can wake up in that new body.  Maybe not tomorrow, but you can do it.  No miracle needed.

Why not change your attitude, your thoughts and your identity and become that person!!

That miracle is not going to happen.  The reality is, that if you want to improve, YOU have to take action and do the work yourself.

In the end, it’s up to YOU.  And that really is a great thing.   If you’ve been lazy, if you’ve been putting it off and making excuses, YOU can change that.

And the best thing about changing things yourself; YOU get the rewards.  YOU get to celebrate and be proud.

And YOU get to walk around in that fit, healthy and lean body

There’s plenty of information out there on how to do it.  You don’t need more information, you need to TAKE ACTION.

Build momentum by making some changes and then adding more.   If it does seem overwhelming, which it can with so much available, I can help you take that action.  Make the first step completing your details below.

I’ll send you some information about how to get started at FitterFaster, what sort of training we do and who it’s for.

It isn’t for everyone, but it may be for YOU

I look forward to hearing from you.   And to seeing you wake up with that new body.


What and How Much Should I Eat to be Super Healthy and Get Rid Of Excess BodyFat?

While I was writing this post, Lauren was making me a nice salad for lunch.  Here it is almost done – less the protein which I’ll add when I’m ready to eat it

Sometimes when I”m writing stuff, whether it is.a new blog post like this one or something in a new program or challenge, I leave out a few details.

A very common question is “Ok, you’ve told me what to eat, but how much food should I have?”

So I”m going to answer that very questions here.  But first we’ll go over the WHAT to eat first for those that haven’t learnt that already or are new to my ramblings.

PLEASE NOTE THAT THIS GUIDE IS A STARTING POINT FOR MOST FEMALE READERS AGED BETWEEN ABOUT 18 – 60.

I’ve made notes for changes for most men between the same ages.   Kids will vary and should eat the same kinds of foods, but pretty much self select their serving sizes.  This actually works fo children that are eating the right kinds of foods.

I am more than happy to help you to tweak this for yourself if you think it is not working for you.  Please try it first, for at least a month before telling me it doesn’t work for you.

WHAT FOODS SHOULD I EAT THEN?

Okay, I”m predicting that many of you skipped the above section, so please take a moment to read it before proceeding if that’s the case.

The following is NOT an exhaustive list, but you should be able to tell if the food you’re thinking about is not listed, whether it would fit into the lists easily or if you’re just kidding yourself about placing into one of the following categories.

Each meal and snack you eat each day (3-5 times per day) should consist of the following.

Choose a healthy protein and lots of Low Energy Carbs in every meal or snack.   Once per day add one choice from the High Energy Carb list and twice per day include something from the Healthy Fats list.


HEALTHY PROTEINS

Chicken and other poultry

Fish

Beef

Lamb

Pork

Seafood (not crumbed or battered)

All game

Eggs

Cottage Cheese

LOW ENERGY CARBOHYDRATES

All fibrous vegetables and most fruits

All greens

broccoli and cauliflower

snow peas

capsicum

zucchini

cucumber

green beans

onions

tomatoes

mushrooms

celery and radish

Most fruits except those in High Energy  carbs list

Plain Natural or Greek Yoghurt

HEALTHY FATS

Almonds

Walnuts

Macedamiaas

Avocado

Coconut Oil

Olive Oil

Flaxseed Oil

HIGH ENERGY CARBOHYDRATES

All potatoes – yes even sweet ones

Bananas and grapes

Rice

Pasta

Breads, wraps and other bread stuff even if it’s made from some kind of sprouted grain or anything else ‘trendy’

Baked goods

Pastries

Biscuits, cakes,

Lollies and chocolate – all sweets really

Flavoured yoghurts

All soft drinks, sports drinks, cordials etc

Fruit juiices



As I mentioned above, this list doesn’t include all the veggies available to you, just some examples and likewise for the other categories.  From this list though you should be able to see where YOUR chosen food fits if not listed

NOW I KNOW WHAT TO EAT,  BUT HOW MUCH?

Remember that this is s starting point for most females with the amounts for most adult males in (brackets)

PROTEIN – one serve is approx.  100-150g of lean uncooked weight  or 2 eggs.  The leaner the meat, the higher you can go to the 150g.  So white fish would be 150g, but beef may be closer to 100g.

Eat 4-5 serves (approx 7-8 for men)  per day spread over your 3-5 meals.  Try to vary the protein sources you eat for a bigger nutrient hit.  Once per day maximum you could substitute a protein supplement if you really need to.  I don’t and don’t recommend this because of the low nutrient value (don’t believe the hype on the label)

LOW ENERGY CARBOHYDRATES – One serve is a large handful or about a cup of chopped (100g of the plain yoghurt).   You can pretty much eat these unlimited and should do so.   THE ONLY ONES I’D LIMIT ARE FRUITS  and I’d stick to 1-2 serves per day IF you’re carrying excess body fat. And dairy.  Stick to one serve of dairy per day.   Those on maintenance level can eat more fruit if they like, just be aware of sugar content.

Serving sizes are same for men.  That is, EVERYONE should aim for 8-10 serves per day from this list.    I recommend to client that they try to eat vegetables at breakfast, lunch and tea.   And I have recipes and easy ways to do this built into my programs.  And no, it’s not juicing!!

HEALTHY FATS – A serving size varies a little here, but a basic guide is 1 tablespoon of oil, about 8-12 nuts or about 1/4-1/3 of an avocado depending on size.

Add 2 serves (4 for men) of healthy fats to your plan each day.  Be aware how much you’re adding in recipes and for cooking.  If its tiny amounts, that’s ok, but I you use a lot of oil or add dressings etc, you need to count those.  Over a day, these incidental bits could add up to 1-2 serves on their own

If you do use dressings, it is best to make your own so you can make them with healthy fat choices and therefore get the nutrients you need from them.  If you use purchased ones, you’ll be using up your fat serves, but not getting high nutrient value in those serves.  I have lots of recipes for sauces and dressing made from healthy ingredients

Any time you add nuts, oils, avocado or have oily fish, you need to remember that you’re having fats.   While we absolutely want to include healthy fats every single day, we also need to be aware that fats are high in calories in and need to be used carefully.

HIGH ENERGY CARBOHYDRATES– A serving size is about 1 small potato, 1/4 cup cooked rice or pasta, 1 slice of bread or 1 medium wrap and equivalent.

You’ll have 1 serve of these types of foods per day (2-4 for men).  If you train or are very active, you can include 1 extra serve per 60 minutes of medium to hard intensity training.

So you don’ get an extra one because you went for a walk, a short jog, an easy swim, played with the kids or attended an exercise class of any kind where you didn’t get out of breath and/or a good sweat up.  

High Energy carbs are the easiest to over-eat after fats.  Most of your favourie treats and foods are in this list and probably shouldn’t be included at all – think pies, ice cream chocolate, donuts, cakes, lattes, cappuccinos. milks, sweets and other baked foods.

These foods are TREATS and if you’re serious about losing that excess body fat and really being healthy, you need to limit them to 1-2 small serves per week maximum.

I can’t sugar coat this at all.  If you eat crap, don’t expect good results.

And also don’t expect to see results if you’re making these TREAT foods from so-called healthy ingredients and eating them more than 1-2 times per week also.

While cakes made with coconut flour, nut meal and coconut oil may be less ‘unhealthy’ than traditional products, they are still incredibly high in calories (in most cases more so than the original product) and WILL MAKE YOU FAT and stop you losing excess fat.

I already wrote a post outlining a sample of what I may eat in a typical day.  You can find that here to save me repeating myself  WHAT DOES JO EAT?

Here’s another example. Remember this is for the average adult female.  Men should double the protein portion in 3 meals per day and also add at least one  more High Energy Carb serve.  They should also eat 4 healthy fat serves per day or double the 2 I’ve put here.


BREAKFAST

2 eggs

1 toast

mushrooms

tomato

capscium

LUNCH

120 gLeft over chicken from last night

Sliced thorugh large salad of:

rocket, spinach, snow peas, green beans, capscium and cucumber

1/4 avocado

SNACK

100g plain greek yoghurt

1 punnet of raspberries

10 almonds

TEA

One of my chicken or fish dishes (approx 120g of meat)

Massive stir fry of broccoli, cauli, capscium, pineapple, carrots and green beans

1/4 cup cooked rice if I trained today

I hope that helps to clear up the confusion about a long-term healthy diet that gets results.

To find out how to actually put this into place using healthy recipes all supplied, check out my latest online challenge.

It starts on September 10th with registrations closing on the 2nd.

You can find out more details here: TRANSFORM TOGETHER 6 WEEK CHALLENGE

I run online nutrition challenges and programs regularly.  Make sure you subscribe to my newsletter to be informed about start dates and details.   You can find out more and subscribe here:  

Jo