5-6 meals a day
- Burn more calories through increased meal frequency (digestion burns calories)
- Burn more calories through macronutrient manipulation. The thermic effect of protein is twice as high as the thermic effect of fat or carbohydrate — and it adds up.
Protein for breakfast
- Load up here. First 30 grams are strictly for immune support.
1-3 litres of water
- At least spread out through the day. Any other drinks should be 0 calorie containing drinks. I try for 1 gallon (almost 4 litres of water).
Omega 3 fats daily.
- That can be in cooking oils or supplements. Olive oil, mixed nuts, and flax seeds or flax seed oil. At least 6 fish oil caps daily.
Complex carbs only after exercise.
- No starches: pasta, bread, rice, corn unless the meals follow a workout.
12 – 15 servings of veggies per day (1 serving = 1/2 cup)
- 2-3 servings per meal
- Eat close to your metabolic rate. Easiest way is to take your body weight and multiply by 10. Do not drastically cut calories. Raise calories as activity and metabolism raises.
- Don’t “cut” calories. Create a deficit between the metabolism (calories burned) and intake (calories consumed). This deficit can only be closed by "borrowing" from the body's energy stores — i.e. your body fat.
At least 1 hour of exercise per day
- We are shooting for 7 hours exercise per week. That includes weight, aerobic cardio (walking, cycling) and anaerobic cardio ( interval type training)
Intense cardio training (at least 15 minutes) 3 to 4 X a week.
· Burn calories through metabolic disturbance (increased activity levels and EPOC,or Excess Post-Exercise Oxygen Consumption).
weight training (at least 45 minutes) 3 x 4 per week
· As part of your 1 hour a day of exercise.
- Burn as many calories as possible through resting metabolic rate. Lean muscle is metabolically active, so building muscle or at least maintaining it is extremely important.
· Not just proper sleep; yoga, massage therapy. meditation etc. These utilized daily to combat stress and prevent injury.