Harrogate, North Yorkshire, England, United Kingdom
Nutrition/lifestyle
THE TEN COMMANDMENTS
So we all need a bit of discipline in our lives. You will be well on your way to achieving your health and fitness goals if you follow these ten rules to improve your nutrition and lifestyle.
(Please don't think the below methods are the only way to achieve your goals. These are just tried and tested methods that have worked for my clients, myself, friends and family)
1. Stick to a realistic training plan.
Train twice a week with an active job/lifestyle. Train three times per week if general activity is low.
IE:
2x 30-60mins Training + active job
or
3x 30-60mins Training
Train smart... sometimes less is more if you lead a very active and stressful lifestyle.
Include Strength training!
2. Monitor and consume 1.5 grams of protein per kg of bodyweight per day 5 days out of 7 per week.
For example:
Someone who weighs 80kg = 120 grams of protein per day.
3. Consume 5 portions of fruit/vegetables per day minimum
4. Drink 1.5 litres of water per day minimum
5. Sleep 7 hours per night minimum
Avoid caffeine within 6 hours of bedtime!
Use 80/20 rule and try to avoid the following 5 groups any 5 days per week. They will taste so much better on the other 2 days if you can manage it too!
6. Takeaways (fastfood etc)
7. Sweets (cake/chocolate/sugary drinks etc)
8. Crisps
9. Refined carbohydrate - doughy white bread, pastries etc.
10. Alcohol
Still not getting results? Guarantee to strip bodyfat and safely achieve your weight loss goals whilst increasing muscle definition. Simply follow the healthy habits above then add the WILDCARD rule:
CREATE A CALORIE DEFICIT BY CONSUMING BASAL METABOLIC RATE (BMR) CALORIES AS A MAXIMUM DAILY 5 DAYS A WEEK. ONCE WEIGHT LOSS GOAL IS ACHIEVED, GET THOSE CALORIES BACK UP!
For example:
35year old male
175cm in height
85kg weight
BMR = 1900 CALORIES
(nearest 100)
Basal Metabolic Rate is the number of calories required to keep your body functioning at rest. BMR is also known as your body's metabolism; therefore, any increase to your metabolic weight, such as exercise, will increase your BMR.
Tailored meal plans following the above method are available for £60.