The Real Goods to get you Real Results! - Apr 2010

Tired of the same lame advice such as ‘take the stairs instead of the elevator?’

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LEAN PROTEIN WITH COMPLEX CARBOHYDRATES FOR ALL YOUR MEALS.

Think grilled fish with brown rice; egg whites and grain toast; chicken breast with steamed asparagus and sweet potato. A consistent approach will elevate your metabolism for continued fat loss and muscle growth all day long.

EAT HEALTHY FATS, SPARINGLY.

Choose avocado instead of mayo. Make sure you include plenty of omega-3 fatty acids, commonly found in oily fish like salmon.

FILL UP ON FIBRE.

Aim for 20 grams from high fibre foods like whole grain oats.

TRACK YOUR TRAINING TO KNOW WHERE YOU’RE AT AND PLAN YOUR PROGRESS.

Journaling has been shown to help you set realistic goals and meet them more quickly than training randomly.

CALCIUM HAS BEEN PROVEN TO REV UP YOUR FAT-BURNING POTENTIAL.

Get your fix from low-fat dairy and soy products. Also, calcium gives your bones both strength and rigidity, especially as you age.

INCORPORATE REST AND RECOVERY INTO YOUR TRAINING PLAN.

Muscles don’t grow in the gym – they grow in bed. Your muscles and nervous system need to recover fully, so make sure you leave at least 48 hours in-between workouts for the same body part.

SWAP WORKOUTS.

Get ideas from fellow gym-goers and incorporate their training moves to spice up your routine. Muscles adapt quickly to a routine. Changing up your workouts regularly is called muscle-confusion which is one of the ways toward faster, optimal results.

KEEP YOUR METABOLISM PEAKED.

Eat smaller clean meals every two to three hours to burn more fat.

BE COLOURFUL WITH YOUR FRUITS AND VEGETABLES.

Vary your palate and pack more vitamins onto your plate. The great the colour combination the better your intake of all-important antioxidants, which reduce cell damage.

 Oxygen Magazine | April 2010PAIR