Friday, December 3, 2010

Checklist for Body Transformation

Dietary Checklist 
    5-6 meals a day
    • Burn more calories through increased meal frequency (digestion burns calories)
    15-20 grams of protein women and 20-30 grams protein per meal men at a minimum.
      • 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
      Daily Calories 
      • 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.
      Exercise Checklist

      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.