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PSN's Top 10 Fat Loss Tips


It may be wet outside, but summer is not too far! With less than 60 days left til Spring (please go away cold!), we thought we could help you get a head-start with losing those extra KGs, which we all have added-on during winter. Remember, if you need any help with a plan for your diet, training or supplements, we are here to help! Here are our top 10 tips that you can start incorporating into your day from today:

TIP 1:Start minimising bread, pasta, rice and fruits. This will lower your carb intake, helping you lean-up. This is particularly important if you spend most of your day behind the desk (you just DON'T NEED all that energy when your not moving much during the day).

TIP 2: Increase your protein (chicken, meat, eggs, fish, PROTEIN SHAKES, etc), good fats (nuts, avocado, olive oil, etc) and green veggie (brocolli, spinach, asparagus, green beens, etc) intake.

TIP 3: Eat regular small meals throughout the day (every 3 hours) and make sure you have protein in each meal.

TIP 4: BE PREPARED - Have a small bag of nuts and a protein bar in your bag for the desperate times. It will save you!

TIP 5: Make fish-oil your best friend! Fish oil is another form of good fats which assists in stored-fat loss, balances blood sugar (helps with the sugar cravings throughout the day), elevates mood, helps lower cholesterol, stimulates growth hormone release and many more benefits. Just make sure you select a good quality fish oil!

TIP 6: Have a good quality multi-vitamin. You will see a boost in energy, can assist in minimising stress, and provides the body with nutrients which most of us may be missing from our diets. This will help your organs function better and therefore your body will perform better.

TIP 7: Use L-Carnitine to stimulate the use of stored fat as your source of energy when training or during daily activities. On training days, take it 30-40 minutes before training, on non-training days, take it first thing in the morning before eating.

TIP 8: Get rid of MILK from your diet... this includes SKIM (it is full of lactose which is carbs!). You can still eat cheese, within moderation. What about soy milk? Soy can increase estrogen, meaning looking more bloated/soft rather than toned.

TIP 9: Keep water intake up. If you urine is dark, it means you're dehydrated so drink more water! Check-it-out next time, it is the most accurate indicator. It should be almost clear if you are properly hydrated.

TIP 10: DO SUPERSET STYLE WEIGHT TRAINING to build muscle tissue and lean-up at the same time! It takes more energy to sustain muscle than fat, meaning you burn more fat in normal every day activity if you build muscle tissue... you don't need to look like Arnie, just do some form of resistance weight training! Supersetting your weight training significantly increases the heart rate, which is what we all attempt to do when we do cardio training. An example of how you can superset is as follows

e.g. For a chest and back workout, you can superset by doing a set of chin-ups (for your back), followed immediately by a set of bench press (for your chest) with NO REST IN BETWEEN. Repeat this set another 2 times.

If you need any help with any of these points or need some help with an eating, training or supplements plan, or have any other questions, we are happy to help you in any way.

Give us a call (02) 9955 3440, email us, or drop-in for a visit Shop M05, Level 2, Elizabeth Plaza, North Sydney (by the Greenwood Plaza foot-bridge, by Fitness First).

Added 2013/07/21 Author: Helen Kantilaftis

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