How to cook an excelent meal


Strong Beginnings - Success Through Synergy

So where to begin? Since two thirds of theresistance workout. Don't make sessions
population is overweight let's address thelonger than an hour so you decrease the risk
foundations  and  keys  to  fat  loss.of  using  the  muscles  as  fuel.
Now before I get into the nuts and bolts ofHere's an example plan - 5 min warm-up, 40
nutrition and training principles it ismin resistance workout, 10 min cardio (65-85%
essential  we  discuss  the  mental approach.intensity), then 5 min cool down and stretch.
I am continually in contact with people whoThe third part is nutrition and life style.
self-sabotage themselves. They just don'tOften the most misunderstood and neglected.
believe deep down it's possible to change.Here  are  some  basic  initial  steps:
The 'hope' that brings them to the point of
"maybe I could achieve this goal?" is very1. Eat every 3 to 4 hours. This will increase
fragile.your metabolism and keep your blood sugar
levels steady. If you eat regularly your body
And unless an absolute belief and vision isthinks "hey, I don't need to store as much of
there combined with an early feeling ofthis food as body fat, because I am getting
achievement and progress, the dream can andthis  regularly".
generally will quickly fade and the desire to
make those better choices becomes2. Eat a source of protein at every meal. Our
progressively  harder.body requires all three macronutrients
(carbs,  proteins  and  fats)  to  function.
Brian Tracy, one of the most highly regarded
motivators, says in his book 'Maximum3. Reduce processed food, particularly the
Achievement' that he has found the commonthree evil whites: white flour, white sugar
link between high achievers. All have takenand  white  salt.
the time to sit down and create a clear
blueprint  for  themselves  and their future.4. Rotate your foods. Eat from a variety of
foods to get maximum nutrients and reduce
This advice is hardly new and should seemtoxicity  levels  -  particularly  with meat.
like common sense, but it's rarely done.
There is incredible power to goal setting and5. Try to get to bed before 10.30pm as lack
strategic  planning.of sleep and rest will place a stress on the
body and when the body is stress it protects
Tracy goes on to say that happiness is theitself and one way is to release hormones to
"progressive achievement of a worthy ideal orstore  fat.
goal".
6. Drink plenty of good quality water, at
At the end of this article I have included anleast 2 litres per day. Fruit juice doesn't
exercise that I thoroughly recommend you trycount  as  it's  full  of  sugar.
and invest in to help clarify your goals and
create  the desire necessary to achieve them.As mentioned at the beginning of this article
I have included an exercise to help create
So let's now focus on some basic principlesyour  goals  and  give  you  a  roadmap.
to get you on the right track quickly. As I
know once you start getting results stayingPlease  try  the  following:
on  that  path  is  easier.
Find a quiet place to close your eyes and
Success comes from a synergy: the need forthink about your current health now, think
muscle, cardio in moderation and goodabout how it feels waking up in the morning,
nutrition  and  lifestyle.think about what you see in the mirror, about
how you would feel after you went for a jog
Let me elaborate, starting with the need foraround the park for 5 minutes, now project
muscle. Muscle is an active tissue and needsthat over a year, then 5 years, then 20. What
fuel. It's your friend if you want to loosedo you see, hear and feel at each stage and
body fat by increasing your metabolism (thewhat are you able to do. What is your quality
rate  your  body  burns  fuel).of  life?
So here comes our first road block - mostlyNow take another look at some of the
from girls - "but I don't want to be big andstrategies towards health and fitness
muscle  bound"  you  say.outlined, the 'how' we can do this. These
initial steps are powerful stepping stones.
1. It's very difficult for most women to bulkAgain close your eyes and think what would
up  as  testosterone  is  a  big  helper.you like to see in that mirror, how would it
feel to wake up energised in the morning, and
2. If you are in the minority and prone towhat would it feel to have a lasting energy
quick muscle gain then there are variousthroughout  the day - what could you achieve?
strategies to combat this (e.g. cardio after
the resistence session as recommend below orNow put pen to paper and write down your
circuit  training).ultimate health and fitness goals. Stick them
somewhere where you can see them everyday,
3. After the age of approx. 30 muscles beginand now let's begin the journey towards
to atrophy (diminish) so weight training ishealth, vitality and the body of your dreams
essential  to  maintain  metabolism  levels.together. Once you have written your goals
down, it is much harder to sabotage yourself!
The second key is moderate amounts of cardio.
Overdoing it can lead to a decrease in fatThe aim of this month is to create simple and
burning  potential.achievable  habits.
A survey conducted several years ago revealedThe final point is I challenge you to being
that aerobic instructors are on average 20 %bold and begin now, not tomorrow, after the
body fat, while body pump (using resistenceholiday,  or  when  you  feel  ready.
weights) instructors were below 15 %. Why? It
goes  back  to  the  need  for  muscle.The journey of 1000 miles begins with 1 step.
Overdoing cardio may result in your bodyYour  3d  Coach
using the muscles as a fuel source if there
are inadequate reserves. Decreasing your leanCraig  Burton
muscle tissue then leads to a decrease in fat
burners. Cardio is important as it allowsReferences
nutrients to be transported to the cells via
the bloodstream. When fat is released from1. Chek, P., How to Eat, Move and Be Healthy,
storage centres (adipose cells) it travels2004,  C.H.E.K.  Institute
through  the  bloodstream  to  be  burned.
2. Tracey, B.
That is why I recommend cardio after the



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