1—
Consistency will yield better
results than a perfect program / diet that is inconsistent.
2—
For improved energy levels (more
intense workouts), structure your carbs around workouts
3—
It is easier to loose body fat than
to gain muscle.
4—
Prep / cook your own food.
5—
Decrease calories on off days.
6—
Carbohydrates are anabolic so don’t
take them out of your diet. Keep them low enough for fat loss.
7—
Glycogen levels need to decrease in
order to access body fat.
8—
When glycogen levels are low your
muscles may feel flat (depleted) and you will feel hungry.
9—
Eat out as seldom as you can while
still enjoying your life.
10—
Low carb / Ketogenic diets will
help you loose fat quickly but your body will rapidly adapt to it. From here
you will find it difficult to loose any more. In my opinion they should be
avoided.
11—
Fats need to be carefully
monitored, as they are the most caloric dense macronutrient (9 cals per gram).
Apposed to carbs & protein, which both have (4 cals per gram)
12—
If you don’t plan you will fail to
reach your goals
13—
Consume in and around (1 gram) of
protein per pound of bodyweight to help maintain your muscle.
14—
Diet slowly aiming to loose around
(1 pound) per week
15—
Drink water (Its been said over and
over but its enormously important if you want to get lean)
16—
Green vegetables
17—
Discipline and consistency are two
principals that need to be valued
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