The Body and Life Makeover Challenge

Fitness and Weight Loss Tips

TIPS ON LOOSING BODY FAT AND TONING MUSCLES

Eat 4 to 6 meals a day and space meals about 3 hours apart. This keeps your metabolism going strong and blood sugar levels stabilized.

Three of the meals should contain: 1) a protein source 2) 1 carbohydrate source.

The other two meals you can use fruit or a protein shake or bar.

Choose "appropriate" portion sizes. A portion of protein should be about the size of your palm and a portion of carbs should be the size of your clenched fist.

Plan meals ahead of time. Try different recipes and experiment with different seasonings and veggies. Box meals in advance and freeze them. Or, make a big batch of tuna salad, for example, and keep the rest in a big Tupperware container in the fridge, Then, all you have to do is put it on bread or a baked potato, etc.

Drink 8 - 10 glasses of water every day.

Don't eat right before you or after you train. If you can, work out first thing in the morning on an empty stomach for maximum fat-burning. Also, waiting an hour to eat after a workout may be an effective strategy for invreasing the residual fat-burning effects of exercise.

Don't eat anything that has more than 20% of its total calories derived from fat.

Use high qualitysupplements. Supplements have become like another food group in our fast-paced society. they can help make up for any nutritional deficiencies and enhance performance. Super Spectrim has an excellent line of nutritional supplements to help you reach your goals.

Find your emotional reasons for staying on track. Researchers have discovered that people who successfully transform their bodies are set in action by some sort of "emotional trigger" that helps them to clarify their reasons for deciding to change. In the study, they found any event which brought out strong emotions, such as alarm, embarrassment, shame and/or fear, actually inspired people to transform their bidies for the better. Take a moment to consider your "emotional trigger" and use it to stay committed to your nutritional program.

Strive for consistency, not perfection. You can be sure there will be the occasional meal or snack that's not on the recommended food list. When your get off track, don't allow it to slow you down. Enjoy it, forgive yourself, then re-commit to your goal and get back on track with your next meal.