Most people understand that to lose weight effectively you must burn more calories through some form of exercise, and obviously eat less, but that is all they know, depending on what passes your lips everyday, no amount of exercise will help.
Oh Shock horror, what does this mean for you. Well don't feel alone many top athletes and body builders are also clueless as to how, a well formulated diet, and some exercise can do wonders for the waistline. Now read on.
Important Points That Need To Be Understood.
Rudimentary Mistakes
Certain mistakes can prevent fat loss, and slow the whole process down considerably, making these mistakes can easily be done without realizing you have made them. In so doing they can cause problems at a later stage. They are as follows.
Food Restrictions
This is one of the most common mistakes every dieter makes, starving yourself will slow down the body's metabolism. But in so doing also makes the body's metabolism very efficient, and in this case it certainly is not what you want. In this efficient state the body burns fewer calories and expends less total fat. Reducing your food intake will seriously hamper exercise performance also.
Over Consumption
Surely this one speaks for itself, sure over indulgence will cause your body to burn more calories but then the opposite of the above will occur, a very inefficient metabolism.
Timing
This I consider to be the most important mistake, One or two large meals a day does nothing to enhance weight loss, in fact the body becomes programmed to only use what it needs and then stores the rest in fat. Eating more frequently and at set times will speed up the metabolic rate and burn more calories. This method of eating will also prevent you from suffering lethargic effects and will make you feel more energetic throughout the day. Although the most important aspect of timing is what, and how much you eat at any particular time in the day.
The Diet
When exercise and controlled eating take place the body moves into a state of metabolic flux, burning allot more calories than normal and thereby causing he body to shed unwanted fat. Now research has show that a general rule of thumb is to consume 30-50% of your calories from carbs, most of them between zero to six hours after your work out. Proteins are next which should make up 30 to 40% of your calories and 20 - 30% coming from good fats. Another fantastic thing about this diet is that no matter what amount of calories you require, following the diet as stepped out below will inadvertently cause you to lose weight. For the very technical among you please feel free to alter the portion sizes as required to meet your caloric needs
The Diet Template
1. Breakfast -
The most important meal, kicks off metabolic function, this meal should consist of at 15 to 20 percent of your caloric intake per day.
2. 10 o'clock Snack -
A necessary meal to keep the metabolism running, and ensure that the hunger pangs don't derail you from the diet.
3. Pre Exercise Nutrition (taken 10 mins before a work out)
Prepares the body with ample nutrients to ensure energy during the workout, as well as feeding the muscles during exercise. Please note that this step can be done at any time of the day as everyone works out at different times.
4. Straight After The Workout -
This must be consumed as soon as possible after your workout, delaying this step for even 30 minutes, can significantly reduce benefits.
5. Lunch (at least 1.5 to 2 hrs after workout)
6. 3 o'clock Snack (2 hrs after lunch)
7. Supper (2 to 4 hrs after 3 o'clock snack)
Breakfast (importance - Must be consumed within 1 hour of awakening)
Breakfast option 1
2 x boiled eggs
1 x Slice Low GI whole wheat Bread
1 x Fruit From List
1 x Full Glass of Water
1 x Cup Coffee/Tea
1 x Good multi Vitamin Tablet
2 x Cod liver oil Tablets (optional but worth it)
Breakfast Option 2
6 x Thin Slices of Baked Ham +- 2 Oz
1 x Slice Low GI whole wheat Bread
1 x Fruit From List
cup low fat cottage Cheese or 60ml
1 x Cup Coffee/Tea
1 x Full Glass of water
1 x Good multi Vitamin Tablet
2 x Cod liver oil Tablets (optional but worth it)
10 AM Snack (important as this maintains metabolic function?)
Option 1
1 x slice of cheese 5 0z
3 x slice of ham 1 0z
tomato or cucumber sliced with salt and pepper to taste
1 x Cup Coffee/Tea
1 x Full Glass of water
Option 2
100g grilled chicken breast
tomato or cucumber sliced with salt and pepper to taste
cup of boiled veggies
1 x Cup Coffee/Tea
1 x Full Glass of water
Lunch (between 1 and 2 pm highly important that u don't skip this meal)
Option 1
150g grilled chicken breast (skin removed) or 150g Pork chop (fat removed)
1 cup of boiled brown rice
tomato and cucumber made into a salad with salt and pepper to taste
1 table spoon of olive oil and lemon juice added to salad as salad dressing
1 x Cup Coffee/Green Tea
1 x Full Glass of water
Option 2
150g grilled Turkey breast (skin removed) or 150g lean beef (fat removed)
1 x Small jacket potato either boiled or micro waved in skin
1 table spoon of olive oil poured over potato with some salt and pepper
1 cup of boiled veggies
1 x Cup Coffee/Green Tea
1 x Full Glass of water
3:30 PM Snack
Option 1
2 x Rice cakes
1 x Tablespoon of Peanut Butter (spread on the rice cakes and enjoy)
1 x Fruit
Cup Flax Seeds
1 x Cup Coffee/Tea (optional)
1 x Full Glass of water (unfortunately not optional)
Option 2
1 x Avocado sliced into wedges sprinkled with lemon and salt
1 x Slice low GI W/W bread (spread avo on the slice, it's a real treat)
1 x Fruit
10 x unsalted Cashew Nuts
1 x Cup Coffee/Tea (optional)
1 x Full Glass of water (unfortunately not optional)
Supper (between 5 and 7 pm highly important that u eat before 7pm)
Option 1
150g grilled chicken breast (skin removed) or 150g Pork chop (fat removed)
1 x cup of boiled brown rice or one cup of sweet Potato (no sugar added)
tomato , cucumber and lettuce made into a salad with salt and pepper to taste
1 x table spoon of olive oil and lemon juice added to salad as salad dressing
15g of selected peanuts (used as a after meal delight)
1 x Cup Coffee/Green Tea
1 x Full Glass of water
Option 2
150g grilled Turkey breast (skin removed) or 150g lean beef (fat removed)
1 x Small jacket potato either boiled or micro waved in skin
1 table spoon of olive oil poured over potato with some salt and pepper
1 cup of boiled veggies
20 Almond Nuts
1 x Cup Coffee/Green Tea
1 x Full Glass of water
Now remember to accelerate your weight loss, try to exercise for at least 20 minutes a day.
And There you have it, hope my article was helpful and interesting. Good luck. For more interesting reads on this subject go to http://www.iuse-it.com/dietplan.html
