The most common goal members have when joining a gym is to “tone-up”, become “firmer” and lower body fat. Below is a list of suggestions to help get you on your way to achieve these goals. At Fight Club, we can measure your body fat percentage when you join or when you start your fitness program, and we can monitor it during your program to measure your progress. Get started today!!
1. Remember fat is not as important as calories for controlling weight. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and trans fat. The less, the better. You should not be eating more than 20 grams of saturated fat per day, and you should limit trans fat as much as possible.
2. Strength train, which means weight training in the gym at least 30mins, 2-3 x per week. Muscle helps speed your metabolism since it requires 50 calories a day just to support a pound of muscle.
3. Cut down on processed foods. Stick with all-natural foods, which have little added preservatives and chemicals. If you can’t find it in nature, think twice before you eat it.
4. Cardio exercise! Do interval training on an exercise of your choice (eg. running – warm-up 5mins then do 1min fast, 1min slow continously for 20mins.)
5. Eat more. Yep, you heard right. Instead of the 3 square meals a day, go for 6 micro meals to help speed your metabolism and keep your insulin levels steady.
6. Aim to exercise at least 3-4 sessions per week, in the beginning. 4-5 sessions per week will be good once you get the hang of exercising.
7. Eat more protein. Your body needs protein to support the muscle it has. Just make sure you’re sticking with quality proteins such as lean meats, fish, and poultry. Whey Proteins are good choices. Stay away from meats with high saturated fats.
8. Control your portions by eating low energy-density foods. Foods such as vegetables and fruits have low energy density which make them less likely to be overeaten. They are also packed with nutrients such as vitamins and minerals which ensure your metabolism has the resources to do its job more efficiently.
9. Don’t cut out any one food group. You should be consuming carbohydrates, protein, and fat at every meal. This will keep you balanced.
10. Drink more water. Water is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged. It also helps you feel fuller, helping you to eat less. Don’t wait until you feel thirsty. Start by drinking at least a half-gallon of water everyday. For active people, move up to a gallon per day.
11. Eat more fiber. By consuming at least 30 grams of fiber daily, you will feel fuller than you would by not eating the fiber. Fiber also helps out your health by flushing LDL cholesterol out of your system. Some good sources of fiber include vegetables (with the skin), fruits (with the skin), whole-grain breads, and high fiber cereals such as Kashi and Fiber One. One simple thing to boost fiber intake would be to eat an Orange instead of drinking Orange Juice. It has less calories, more fiber and bound to make you feel more satisfied.
12. Eat your complex grains early in the day and then stick with the water rich carbohydrates such as fruit in the evening. This has to do with the way insulin is secreted into the bloodstream.
13. Get your rest! While eating healthy is a good start, you’re never going to reach your full potential for a leaner body unless you get active and start sleeping better. Aim for 7-8 hours per night More or less than that can have negative effects on your health.
14. Eat your meals slower. It takes about 20 minutes for your body to know when you’re full. If you eat too quickly, you may have eaten too much before your body knows when the limit is reached.
15. Eat some fish. Fish, such as salmon, is rich in Omega-3s, which is an Essential Fatty Acid. This helps keep your heart healthy, and keeps the bad fat out. Fatty fish such as salmon, halibut and shellfish help reduce the size of fat cells and help out with fat loss.
16. Exercise in the mornings before you eat breakfast if you want to burn fat more effectively. Perhaps go for a mile jog around your neighborhood, or walk the dog. Doing aerobic (fast paced) exercises after you’ve been fasting for 8 hours will force your body to burn fat instead of glucose for energy.