No replies to this topic

[IronpumpedLady]

13 quick strategies by Charles Staley

(world renown strength coach) and Alwyn

Cosgrove (word renown fat loss expert

and trainer extraordinaire).



1 - Reduce consumption of refined carbohydrate...



That includes breads, pastas, white rice, potatoes,

grains, cakes, cookies, etc. to a bare minimum.



Especially later in the day!



2 - Virtually all meals should contain a fiber source,

expect for post-workout meals, which should ideally

be a fast-absorbing protein/carb shake.



Check out a cool product called Fiber Smart.



This is a unique, dietary fiber made from flax seeds

and other top quality ingredients to support proper

function and health.



It also contains Acidophilus and Bifidus to promote

a health bacterial balance and amino acids to support

a healthy digestive lining.



3 - Eat every 3 hours for a total of 5 to 6 meals

per day.



No exceptions.



Schedule meals as if they were appointments with

yourself, because that's what they really are when

you think about it.



4 - Calculate or estimate your lean body mass

(total weight - fat weight).



Then eat one gram of animal-source protein per

pound of lean bodyweight per day, divided into

5 or 6 meals.



For an individual who weighs 200 pounds and is

15% body fat, this would mean 170 grams per

day, which would equate to 5 meals containing

34 grams of protein per meal.



If you're smaller, say 150lbs at 25% body fat,

you'd need to take in 112 grams per day or

roughly 22 grams of protein per meal.



4 - Hydrate!



My recommended water intake is 60 percent

of your bodyweight in pounds, converted to

ounces, per day.



For example, if you weigh 150 pounds, drink

90 ounces of water per day.



5 - Watch out for "hidden" sources of fat and

sodium such as various salad dressings and

condiments.



6 - Educate yourself on the caloric value of what

you eat.



If you're not losing weight (fat) you'll need to eat

slightly less calories, and/or increase caloric

expenditure (via exercise).



There may be some trial and error at first as you

learn more about how many calories you'll need

to create an energy deficit.



COSGROVE: this is key...



..."Violate this rule and you are toast!"



7 - Develop strategies to cope with difficult situations,

such as family get-togethers and going out to eat.



COSGROVE: Fast food?....



"Yes - it's called grilled chicken sandwich. Fries, no."



8 - Virtually all breakfast cereals are to be avoided -

they almost always contain high levels of calories,

sugar and non-existent protein and fiber content -

the worst possible type of food.



COSGROVE:



"The only cereal you can have is oatmeal. Nothing else."

9 - Some saturated fat is OK, but it's easy to take

in more than you realize.



Be careful with salad dressings, condiments, grilled

meats, fried foods, Chinese food, gravies, etc.



10 - Stop analyzing everything to death and get

down to basics - it's not that difficult to figure

out how to eat right.



Which brings us to...



11 - Staley on "simplexity"



OK, let's get down to brass tacks here - EAT LESS!



I'm often asked about the fat loss value of various

foods like grapefruit, cider vinegar, etc.



My patented response is...



..."Any food will make you lose weight- if you

eat too little of it."



A little trick is in order here - the next time you feel

hungry, instead of giving in to it and feeling deprived,

tell yourself...



..."OK- this is good - it's a sign that I'm doing the right thing."



Trick yourself into believing that being hungry

is desirable.



12 - Here's what Cosgrove has to say about cheating:



If you cheat: DO NOT, I repeat DO NOT change your next

meal. I see many clients who overeat at one meal and then

under eat at the next meal as a kind of "payback."



All you did now was screw up TWO meals.



If you cheat: get right back on track. A lot of people think

after cheating - I've blown it - so I might as well REALLY

blow it!



Let me ask you - if you get a flat tire do you get out of

your car and slash the other three? Hey, you have a flat

tire - might as well have four, right?



13 - Cosgrove on hunger:



Hunger is a sign that your body is lacking in energy. At

this point your body will use stored fat as a fuel source.



It's a good thing. While I agree with Dr. Eric Serrano

that calories are not created equal - it's tough to argue

that eating less calories will cause anything other than

weight loss. It's the law of thermodynamics.



****************************************



Some good tips and sound nutritional habits to

adhere to, for sure!









Stay Strong~~!!!

IPL