Galahad's

    I know that I have not been as specific and scientific as a lot of fitness planners tend to be. I am not a fitness planner. I am a success story. I could have drawn this out a lot longer, but instead I kept it simple.

 

    You don’t need to know the technical aspects of how amino acids act on muscle fibrous tissues and all that jazz. You just need to know what to do and what not to do with a few examples and whys in there to get the point.

 

     Even with this program basically being as brief as I could think to make it, sometimes the actual action to take could be diluted by everything else that was said along with it. I’m going to break it down a little more for you here....

 

• Don’t drink soda and other sugary beverages

• Drink at least 2 litres of water a day

• Eat 3 meals and up to 2 snacks a day

• Eat breakfast within your first hour awake

• Do not eat dinner after 7pm

• Drink lots of water

• No snacking later than 9pm

• Restrict your calories to 400 less than your BMR for the first couple months

• Restrict your sodium consumption

• Drink more water

• Get your daily requirement of protein................ [(Weight in lbs – Body Fat %) ÷ 2.2] X 1.2 = ##grams rounded to nearest multiple of 10 = Daily Protein Intake

• Always take your gender specific multivitamin

• Make sure that you are drinking enough water

• Restrict refined sugars

• Weigh yourself once or twice a week

• Take 5000-10,000 steps a day

• Workout an additional 30-90 minutes at least 3 days a week

• Work in some cardio

• When working out, use lighter weights with higher reps

• Water, water, water

 

     And there you go. That is it, in a nutshell. This list is NOT everything. There is more information and ideas throughout the pages on this site. These are the general musts but there are the other points mentioned that you can add. Read everything contained and, if you follow this plan, I will guarantee that you will lose weight and be able to keep it off. So simple, right?