Eating chocolate and cheesecake is all part of her “DIET” and if you like the sound of that, read on to learn why thousands of people are saying ‘thank you’ to Lindy for telling it straight.
NO FADS, NO GIMMICKS, NO PILLS, NO DIET SHAKES; just good, old-fashioned common sense. By applying the basic elements of fitness, health and good nutrition, you’ll get maximum results sooner rather than later!
There’s a common misconception that a “diet” has to boring. Many also think a drastic, unpleasant change in your current eating regime will result in rapid weight loss, even though you struggle to “stick to it!”
Usually the person telling you what to eat will reinforce the need to eliminate entire food groups from your nutritional plan. Often they also encourage you to take some magic shake or pill to help speed up the weight loss process. More often than not you find yourself hungry, irritable and overtired from undereating and over stimulating your body; you come to a point where you just can’t continue on your “diet”.
If you’re anything like me, you’ve tried every “diet” on the planet. Heck, I’ve probably tried over 20, and not a single one of them could I stick to for life. I was never happy with the results after I went back to eating “normally”. Let’s face it, no one can eat like a rabbit or a caveman 100 per cent of the time. It’s not a matter of ‘if’ you’ll end your new found “diet,” it’s a matter of when!
Yo-yo dieting, skipping meals and deprivation-style diets are the quickest and most effective way to lower your metabolism. You’ll lose a lot of water weight initially and then balloon back up to your starting weight, plus a few more kilos. Luckily, science has proven that depriving ourselves of the things we love and starving ourselves is not the way to go to achieve permanent lifelong fat loss.
If you’ve been following my transformation series in Oxygen Australia (issues 72, 73, 74, 75 and 76), you’ll have read real life examples of how to get into shape (even after having a baby), without sacrificing your health or your sanity. I can tell you, your sanity is equally as important as your health!
I’ve listed the most important aspects from each article in this story, so you can get going right now. By changing a few simple things in your nutrition plan, you will not only be healthier, happier and more energetic, you’ll also wish you had found the 7 Rules a whole lot sooner!
You can get your lean protein from many different sources. Some of these include chicken breast, lean beef, turkey, fish, kangaroo and egg whites. Eating enough protein is VITAL for muscle growth and repair not to mention many other essential bodily functions!
I always eat 5-6 small meals each day in order to keep my metabolism on fire. If you skip breakfast the chances of your metabolism becoming slow and sluggish is increased significantly. I want to make sure my metabolism stays revved up and in top gear throughout the day.
Try to eat at least five servings of fruits and vegetables a day as a means to help boost immune function and reduce risk for chronic disease. Remember restricting any one of the major food groups can lead to a macronutrient imbalance and corresponding vitamin and mineral deficiency.
In other words if you are eating five times per day, you would eat 35 meals per week in total. Effectively 3.5 of them can be your choice, within reason of course! I call these my junk meals, so try to find out what combination works best for you. In order to stay sane all week, I always indulge in a few small treats every second day as my reward. This does two things, keeps me sane and keeps my body guessing as to what I’m doing. This approach seems to work well for me as I really look forward to enjoying what I want. Chocolate, cheesecake and Caramel Slice … YUM!
There are many schools of thought on this however there’s one that almost everyone needs to be aware of!! SUGAR!! Hidden sugar is the number one enemy for most “saddle bag” sufferers and is a major reason why many people fall short of reaching their health and fitness goals. Read your food labels carefully and try to avoid rich sauces and fatty dressings that contain large amounts of sugar as they can be disastrous when trying to control your blood sugar levels and manage your weight. Excess consumption of simple or complex carbohydrates in the later part of the day (unless you are training) can also contribute to an energy surplus and if you are not careful can easily be stored by the body for later use. Portion control is paramount!
Water is my number one weight loss secret! It has no calories, sugar or fats and is a great way to quench your thirst without adding to your waistline. Many people often mistake thirst for hunger, so if you drink plenty of water throughout the day, you may need less food to keep you feeling satisfied. Not to mention, water is the only thing that will eliminate waste from your body. If you don’t keep well hydrated, your body simply cannot rid itself of those nasty toxins which inevitably end up on your thighs and hips.
Try to get yourself moving each day for a minimum of 30-45 minutes before your day begins. Whether you get outdoors for a walk or hit the gym just remember to schedule it in before the day ends. I find it best to get it over and done with first thing in the morning. That way if I am tired from a hard days work, it doesn’t give me an excuse not to do it. Remember consistency is the key! This will kick start your metabolism for the rest of the day and help you get revved up and off to a good start! Any type of regular physical activity, no matter how moderate, can help you to lose body fat. You can always increase the level of intensity to speed up your results.
To give you an idea on how to apply the rules, I’ve included the following sample diet options. Start putting the 7 Rules into practice and have fun creating your own versions with the foods you love. Click here to download your sample meal plan [you must be a registered user to the website to view the sample meal plan - but don't worry, it's FREE to register!]
TRAINING AND EXERCISE: CHOOSING YOUR FUEL
When planning your daily food intake, it’s important to take into consideration your activity levels and training schedule. On days where training intensity is high, more food will be needed to fuel your workouts than on days when you are less active. By doing a little bit of planning ahead, you will get the right balance.
Also note the pre- and post-training meals are where the concentration of carbohydrate content is, this an important part of Lindy’s eating guidelines. This is done specifically so you have enough readily available energy from carbohydrates to get you through your workout and to replenish energy stores and assist in muscle recovery. The type of carbohydrate you consume before training will also be affected by the type of training you are undertaking, as well as the time at which you train.
If you are doing a shorter but higher intensity workout, or need to boost your energy levels quickly before morning training, you may benefit from easily portable, higher GI sources of carbohydrates like a ripe banana or rice cakes. For longer, strength based training carbohydrate intake is still very important, however lower GI sources may be more appropriate for sustained energy.
The pre- and post-workout meals are situated later in the day on this sample diet, however they should be moved around to suit your personal training schedule. It’s important for performance and for long term body composition goals to get the timing of your meals right. Morning training can get tricky but easily prepared and quickly digested pre-workout meals such as protein shakes and fruit can make it a lot easier. Ensuring that the post-workout meal is eaten as soon as possible after a training session, ideally within half an hour, will also maximise your results from training.
On days when you are not undertaking exercise you can still stick to the six meals and make them smaller, or even leave one out, depending on what suits you best and taking into account your overall intake. The key is remembering that both carbohydrates and fats provide us with fuel, so on days when you are less active and not in need of as much energy, be sure to moderate your intake to match your activity levels. It may take a little time and experimentation to see what suits you best, however my 7 Rules will help you structure a diet that works.
These choices are only intended as a guide. For individualised nutrition advice, be sure to consult with a nutrition professional.
TRAINING AND EXERCISE: THE BASICS
I follow a four-day split, ensuring that I am working my body in the most functional way possible. I usually make sure my rep range is between 8-12 and I do my 5 sets (2 warm-up, 1 prep, and 2 working sets). Warm-up should be light to warm up the muscle, and the prep set is usually about 60 per cent of my working weight and the last two sets I struggle to get to 12, but I make sure that my form is always spot on and never use momentum. If you’re using any momentum, then drop the weight down and leave your ego at the door.
Click here to view some of my workouts!
WHAT GETS THE BEST RESULTS?
Your results are usually a direct reflection of two things - consistency and commitment.
Nothing less will ever get you any real results. For many people, cardiovascular training on a treadmill is much more enjoyable when watching a TV program or movie. If time goes by quickly, your workout is over before you even realise you’ve raised a sweat! Just make sure your cardio workout keeps you at your target
heart rate for at least 20 minutes, three times per week, for general health. If your goal is to lose body fat, try to work out aerobically for at least 30-45 minutes, four times a week.
New research shows that fat burning can be enhanced even further if you take amino acids before your cardio workout. The general recommendation is to go
with 3-6g of an amino acid product which contains: alanine, arginine, cysteine, glutamic acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, serine, threonine, tryptophan, tyrosine and valine. The best two I’ve found are Musashi’s ‘Fat Metabolising Formula’ (a liver tonic and fat burner) and L-Carnitine. I ingest these pure aminos before every workout - rain, hail, or shine! L-Carnitine helps to convert your body’s fat reserves into energy for use during your workout. Take these 20 minutes before you start exercise and you’re set to go!! (Disclaimer – I am sponsored by Musashi)
Another option is to go with 10-20g of pure whey protein isolate or hydrolysate. Just be sure the product contains no additional carbs or fat.
HOW DO YOU WORK OUT YOUR TARGET HEART RATE?
To figure out which zone you need to work at to burn the most fat (rather than your precious muscle tissue), you first need to find your target heart rate.
There are several ways of doing this. One of the best methods I use is the Karvonen formula. You can use any number of target heart rate calculators to get
your heart rate zone, but many of them do not take into consideration your resting heart rate (which makes the calculation more accurate). Follow the example below for a 33-year old individual with a resting heart rate of 65 beats per minute (to work out your resting heart rate, take your pulse for one full minute).
220 - 33 (age) = 187
187 - 65 (resting heart rate or RHR) = 122
(your heart rate ‘reserve’, or what you have to work with)
122 x 65% (low end of heart rate) OR 85%
(high end) = 79.3 OR 103.7
79.3 (low end) + 65 (RHR) = 144.3
103.7 (high end) + 65 (RHR) = 168.7
Therefore, the 65-85 per cent target heart rate zone for our person above would be 144 to 168 beats per minute (bpm).
For this person to make sure they were in the ideal ‘fat-burning’ zone, they would need to try to sit around 144bpm or lower. However, if our case study
wanted to work in the ‘cardio’ zone, she would have to stay around 144bpm or higher. Don’t get me wrong, you are still burning fat while working out at a ‘cardio’ heart rate, but in different percentages. This is a huge misconception in the fitness industry. Now listen up and you’ll get the correct information, right from the horse’s mouth!
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