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Balance is everything when it comes to eating.

A good diet is no substitute for exercise.

It makes no sense to eat well while pursuing a sedentary lifestyle. Exercise increases metabolism and burns more calories. When you are fit, your body utilises nutrients much more effectively.

Make sure you don’t skip meals either.

Your body quickly adapts when you don’t eat enough, and quickly lowers its metabolism, the rate your body burns calories. By eating too little, you set yourself up for future weight gains.

Don’t be obsessed with weight.

It’s the rato of lean body mass (bones, internal organs and muscle) to fat that counts.

If you are tracking your weight however, just weigh yourself once a week ONLY, on the same day at the same time. Your weight will vary from day to day largely on the basis of how much water is in your system.

Do not consumer more than 600 calories per meal if you are trying to lose weight.

This is the maximum number of calories that most people can metabolise without storing fat. Eat smaller meals and supplement with healthy snacks.

If you use all of these tips when it comes to managing your body, you will always stay in the range you want to be in.

Commit yourself to being sustainable when it comes to being in shape, don’t fall for fads and always stay positive even when everything around you seems gloomy!!!

Aim to stay healthy internally, that way your outside will look after itself.

Getting an individual to put their health first is much harder than it seems, and i find that especially true in women.

Let’s face it, there’s usually a million things to do for most people before they feel the need to get into a workout programme, that’s a sad situation for most because unless you put a workout programme and a healthy diet at the top of your list of priorities, you won’t have the energy to keep going and actually do those million things!!

The reason why women in particular find it hard to do is because socially there has been general thinking in ways things happen in life. Without seeming sexist here, spouses, children, errands etc seem to want a women’s time before anyone else. This usually leads to time slipping away in the day, and this way the workout never ends up getting done.

As i said earlier though, unless you prioritise your workouts, then you won’t be able to solve everyone else’s problems because you are likely to run out of steam well before all the issues on your daily/weekly list are solved.

When i explain this to the individual concerned, and how important they actually are to others AND to themselves, its only at that moment do they realise that they have to give themselves “persmission” to get on a good health and fitness programme!!!

A good sensible exercise plan will always give an individual far more than the effort it takes to train in the first place. The first step is committing one self to stating, that’s all it takes and you’re off to a new beginning in your life that will bring endless benefits!!

Keeping your workouts short and intense at last seems to be gathering more support these days.

When you begin a run or anything else very aerobic, your body uses energy from your fat supplies and from the food you eat.

After around 45 minutes of exercise, then it switches to energy taken from your muscles, and soon it will break down your muscle tissue to keep you going which is not the best thing to happen to you. All of that hard work lifting in the gym could be wasted to a degree by overdoing your training efforts!

It doesn’t take a genius to work out then that workouts 45 minutes or shorter in duration tend too give you the very best results.

All of the benefits of a long run can be achieved from a more intense, faster and shorter run.

One of my favourite ways to do this is interval workouts. You have heard me talk about this a lot, and let me explain again.

Start off for the first 5 minutes with a slow run for a warm up, then the next one minute you run at 80% of your capacity, then the next two mins would be 40% of your capacity, then one minute at 80% again, then back to 40% for 2 mins again and try to get this up to 15 mins, when you are capable of doing this, you will be in good shape.

When you get to the 15 mins mark, always make sure you do a 5 mins slow run to make sure you heart rate cools down properly, meaning you will be getting a great 20 minute very efficient workout in!

This way of training is far more effective than steady running, and will get your heart and lung health in outstanding health with regular practice!!!

Your body will be in better shape and your metabolism will be firing along a lot quicker!!

The point I was trying to ram home yesterday was the importance of eating well after workouts, to aid recovery in order for you to keep training hard and to do it often.

Another side of the coin I try to focus on is to eat well and often, never going hungry, never avoiding food because you think it may put weight on, and to get your relationship with food a lot more positive and healthy.

How many times have you been told that you shouldn’t eat much at all if you wanted to lose weight?

How many times have you been told that you need to consume strictly calorie controlled meals sold by unscrupulous weight loss clubs?

How many times have you lived your life by the weighing scales, only to be disappointed time after time, simply due to the fact that weighing scales alone are an unhealthy way to judge your progress, and actually encourage food deprivation which means nutrient deprivation too, exactly what you DO NOT WANT when it comes to getting and staying healthy.

Once you ignore the liars and charlatans of the weight loss industry selling diets that do not work and usually mean you put all the weight back on, plus 5% more at least according to scientific studies!!

Once you decide to ignore these people and organisations, you will definitely move forward quickly!!

Once you decide to concentrate on eating much more natural food, devoid of hundreds of chemicals, salt, refined sugars and saturated fat, your life, body and healthy will go forward at a speed that will pleasantly surprise you!

The great news is that we will keep on discussing food ideas and meal solutions just like yesterday and help you avoid the food traps that all the corrupt weight loss clubs and food supplement industry are trying to catch you with every single day.

Unless you change your normal daily food intake for the better, and keeping it more natural, you will never reach your health and fitness targets, avoid doing it the hard way and make life easy for yourself!!

Moving into another week always brings a lot of promise, as long as you don’t do things in a haphazard way, and work fairly close to your plan.
When you have your goal in mind, it’s equivalent to having a destination in mind when you travel in a car or plane.
You start off well, you may get a little distracted and off course a little bit on the way, but in the end you know you have to get where you wanted to in the first place.
The difference with training and people’s goals and travelling in a car journey is that most people do not show enough conviction because most of us do not feel we have to get into good shape, we don’t feel we have to have great health, we may have given up on ourselves and we may feel we are somehow too old, we do not have enough time and we simply do not have it deep down to achieve what we felt we could when we perhaps 25!!
This is the big difference, one is a must which is the car or plane journey, our other journey with our body is at best a maybe, and only a few make it an absolute priority.
The ones who make it a must consistently make their workout, consistently eat well, and consistently raise their standards!!
The ones who are not really comitted constantly go round in circles blaming external factors, and ignore the most vital factor, that they are really not committed to excellence in terms of their health.
Harsh words but in Many years of training a lot of people, it’s easy to see why certain people do extremely well, and others flounder never getting out of mediocrity.
You have every opportunity to travel anywhere you want these days, but the most important journey will always be with your body and make sure you raise your commitment to get to your most valued destination!!!