How to cook an excelent meal


Strong Beginnings - Success Through Synergy

So where to begin? Since two thirds ofThat is why I recommend cardio after the
the population is overweight let'sresistance workout. Don't make sessions
address the foundations and keys to fatlonger than an hour so you decrease the
loss.risk of using the muscles as fuel.
Now before I get into the nuts and boltsHere's an example plan - 5 min warm-up,
of nutrition and training principles it40 min resistance workout, 10 min cardio
is essential we discuss the mental(65-85% intensity), then 5 min cool down
approach.and stretch.
I am continually in contact with peopleThe third part is nutrition and life
who self-sabotage themselves. They juststyle. Often the most misunderstood and
don't believe deep down it's possible toneglected. Here are some basic initial
change. The 'hope' that brings them tosteps:
the point of "maybe I could achieve this1. Eat every 3 to 4 hours. This will
goal?" is very fragile.increase your metabolism and keep your
And unless an absolute belief and visionblood sugar levels steady. If you eat
is there combined with an early feelingregularly your body thinks "hey, I don't
of achievement and progress, the dreamneed to store as much of this food as
can and generally will quickly fade andbody fat, because I am getting this
the desire to make those better choicesregularly".
becomes progressively harder.2. Eat a source of protein at every
Brian Tracy, one of the most highlymeal. Our body requires all three
regarded motivators, says in his bookmacronutrients (carbs, proteins and
'Maximum Achievement' that he has foundfats) to function.
the common link between high achievers.3. Reduce processed food, particularly
All have taken the time to sit down andthe three evil whites: white flour,
create a clear blueprint for themselveswhite sugar and white salt.
and their future.4. Rotate your foods. Eat from a variety
This advice is hardly new and shouldof foods to get maximum nutrients and
seem like common sense, but it's rarelyreduce toxicity levels - particularly
done. There is incredible power to goalwith meat.
setting and strategic planning.5. Try to get to bed before 10.30pm as
Tracy goes on to say that happiness islack of sleep and rest will place a
the "progressive achievement of a worthystress on the body and when the body is
ideal or goal".stress it protects itself and one way is
At the end of this article I haveto release hormones to store fat.
included an exercise that I thoroughly6. Drink plenty of good quality water,
recommend you try and invest in to helpat least 2 litres per day. Fruit juice
clarify your goals and create the desiredoesn't count as it's full of sugar.
necessary to achieve them.As mentioned at the beginning of this
So let's now focus on some basicarticle I have included an exercise to
principles to get you on the right trackhelp create your goals and give you a
quickly. As I know once you startroadmap.
getting results staying on that path isPlease try the following:
easier.Find a quiet place to close your eyes
Success comes from a synergy: the needand think about your current health now,
for muscle, cardio in moderation andthink about how it feels waking up in
good nutrition and lifestyle.the morning, think about what you see in
Let me elaborate, starting with the needthe mirror, about how you would feel
for muscle. Muscle is an active tissueafter you went for a jog around the park
and needs fuel. It's your friend if youfor 5 minutes, now project that over a
want to loose body fat by increasingyear, then 5 years, then 20. What do you
your metabolism (the rate your bodysee, hear and feel at each stage and
burns fuel).what are you able to do. What is your
So here comes our first road block -quality of life?
mostly from girls - "but I don't want toNow take another look at some of the
be big and muscle bound" you say.strategies towards health and fitness
1. It's very difficult for most women tooutlined, the 'how' we can do this.
bulk up as testosterone is a big helper.These initial steps are powerful
2. If you are in the minority and pronestepping stones. Again close your eyes
to quick muscle gain then there areand think what would you like to see in
various strategies to combat this (e.g.that mirror, how would it feel to wake
cardio after the resistence session asup energised in the morning, and what
recommend below or circuit training).would it feel to have a lasting energy
3. After the age of approx. 30 musclesthroughout the day - what could you
begin to atrophy (diminish) so weightachieve?
training is essential to maintainNow put pen to paper and write down your
metabolism levels.ultimate health and fitness goals. Stick
The second key is moderate amounts ofthem somewhere where you can see them
cardio. Overdoing it can lead to aeveryday, and now let's begin the
decrease in fat burning potential.journey towards health, vitality and the
A survey conducted several years agobody of your dreams together. Once you
revealed that aerobic instructors are onhave written your goals down, it is much
average 20 % body fat, while body pumpharder to sabotage yourself!
(using resistence weights) instructorsThe aim of this month is to create
were below 15 %. Why? It goes back tosimple and achievable habits.
the need for muscle.The final point is I challenge you to
Overdoing cardio may result in your bodybeing bold and begin now, not tomorrow,
using the muscles as a fuel source ifafter the holiday, or when you feel
there are inadequate reserves.ready.
Decreasing your lean muscle tissue thenThe journey of 1000 miles begins with 1
leads to a decrease in fat burners.step.
Cardio is important as it allowsYour 3d Coach
nutrients to be transported to the cellsCraig Burton
via the bloodstream. When fat isReferences
released from storage centres (adipose1. Chek, P., How to Eat, Move and Be
cells) it travels through theHealthy, 2004, C.H.E.K. Institute
bloodstream to be burned.2. Tracey, B.



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