Homemade
Facial Scrubs & Masks
by Rachel Paxton - rachel@creativehomemaking.com
Make a paste from a little oatmeal and water. Apply to face and allow to dry.
Gently wipe off with a damp wash cloth.
Mash 1/2 banana and add 1 tablespoon honey and 2 tablespoons sour cream. Apply
to face and let set for about 10 minutes. Gently wipe off with a damp wash
cloth.
Mash half of an avocado and apply to entire face. Let set for about 20 minutes
and then gently wipe off with a damp wash cloth.
Soak 1 cup dried apricots in water until softened. Puree in blender or food
processor with 2 tablespoons skim milk powder. Apply to face and let set about
15 minutes. Gently wipe off with a damp wash cloth.
Puree 1/2 peeled, sliced cucumber in a blender or food processor and add 1
tablespoon yogurt. Apply to face and let set about 20 minutes. Gently wipe off
with a damp wash cloth.
Crush a handful of strawberries and mix well with 1 teaspoon honey. Apply to
face and let set for about 15 minutes. Gently wipe off with a damp wash cloth.
Mix 1 1/2 teaspoons honey, the juice from 1/2 of a lemon, and 1 small carton
plain yogurt. Stir in 1 whipped egg white. Apply to face and let set about 15
minutes. Gently wipe off with a damp wash cloth.
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Your
Top Fitness Questions Answered
The answers to these top 6 inquiries can help most anyone get a jump start on
reaching their weight loss and fitness goals. So, here are some of the top
fitness questions and their answers.
1. I want to tone and tighten my legs (or stomach, or arms, etc). What
exercises can I do to lose fat there and get them toned? Answer: You can't
spot reduce. It is necessary for you to reduce the fat in your trouble area
before you will see big results from your strength training exercises. You
must burn calories and fat through cardiovascular activities. This includes
such things as walking, jogging, step aerobics, jumping rope, swimming etc.
But, while cardio is critical you should also include strength training
exercises to help build muscles and tone your trouble area simultaneously.
2. I really want to workout and get in-shape, but I just don't have the
time. What should I do? Answer: You are not alone. One of the top reasons
people give for not working out is lack of time. The first step is to realize
that its not that you don't have the time, but that you are not making it a
priority in your schedule. What people don't realize is that it doesn't take a
huge time commitment to reap the many rewards of regular exercise. Many people
think that if they can't workout several hours a week, then they might as well
not workout at all. But, exercising even just a couple of days a week is far
better than not exercising at all. The key is finding a truly effective and
efficient workout plan.
3. What is the best fitness program for losing weight? Answer: The key
to a successful program is that it is comprehensive and includes the necessary
pieces. There are three major components of a good weight loss program:
cardio, strength training and stretching. It's equally important to include
all three components. For example, you could do cardio 3 times per week,
strength training twice per week and stretch before and after every workout.
4. I have hit a plateau and cant seem to get the scale to budge (or
cant get any stronger). Can you help me? Answer: The key to breaking through a
plateau is change. One of the best techniques for overcoming a plateau is
Interval training. This is a type of training that includes bursts of high
intensity periods followed by lower intensity recovery times. You'll also want
to change your workout routine at least every 4-6 weeks.
5. What size weights should I train with and how many reps should I
complete? Answer: There's no one size fits all weight size that is best. The
size of weight you use depends on your goals, skills, past fitness experience,
etc. A good rule of thumb is to start with about 70% maximum resistance with
8-12 reps and 1-3 sets. To determine your specific 70% maximum size, you must
first determine the maximum amount of weight you can lift. However, it's
typically not recommended that beginners attempt to lift their maximum amount
of weight, for safety reasons. So, another simpler option is to choose a
weight size that provides fatigue after the 8th - 12th rep is completed.
6. Is it bad for your body to workout some of the same muscle groups
daily? Answer: Typically you should allow your muscle to rest about 48 hours
before working it again. This is the safest approach and also the most
efficient approach for improving strength. It will help you increase
hypertrophy more effectively.
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HOW
TO BEAT YOUR EATING PLAN RUT!
Are you sick and tired of eating the same
old food day in and day out?
Are you at the point where the thought of
eating one more meal of grilled chicken, rice and broccoli makes you want to
puke?
Or maybe you've lost your appetite
altogether because your eating program makes you feel like you're connected to
a ball and chain dragging your body to home, work, training and bed.
So what can YOU do about it? LOTS!
If you're in the above situation then you
will value and put into action the following hints to get your eating program
back on track.
1. First off, you need to admit that you
have a FOOD RUT!
"D-uh" - I hear you say!
Don't laugh because the above symptoms can
be caused from stress at work, colds, or other conditions so it's easy just to
pass it off as something that will "come good eventually".
2. Then you need to figure out what part
of your eating plan needs work.
a. Are you eating enough?
It's easy when you are training to lose body fat to think that eating less is
best! Well this is wrong and will ruin your training efforts. If your eating
plan isn't supporting your training "calorie-wise" then your body
will be battling to survive your everyday activities, let alone your training
regime.
b. Are you stuck in the same eating plan
routine? Look, there's nothing wrong with having a regular eating routine,
in fact it's great, BUT if you're absolutely miserable because you can't stand
eating the same meals everyday of the year then you definitely need to make
some changes.
c. Are you eating too much of the one
food? Are you eating rice for breakfast, lunch and dinner every day of the
week. Or maybe you've been eating nothing but chicken or turkey for the past 6
months and have to force yourself to swallow it.
d. Maybe your eating program doesn't
suit your training needs. Maybe you're not eating enough protein, and
eating too many starchy carbs, or maybe you need to "up" your
general carbs intake to suit your training.
e. Do you even have an eating plan?
Are you just playing guessing games each day with your eating and hoping for
the best because you figure if you're training you can eat whatever you want
anyway?
f. Are you being honest about following
your eating plan? "YES - I follow my eating plan BUT I don't get any
results". I don't want to tell you how many times I have heard this yet
once a person's written down what they have really eaten for last two weeks it
would make anyone put on 2-3 kilos!
3. So now that you've discovered where
your eating plan needs to be improved what can you do about it.......
a. Obviously to start with you need to make
sure your eating plan suits your workout. Without
this you are just wasting precious time. Hire the services of a nutritionist
who is experienced with providing eating plans for your particular training
goals. If you have a trainer pay the extra dollars and ask them to write you
out an eating program that suits your training goals and requirements. If
you're going the whole training thing alone and have no idea what you are
doing then stop fooling around and get yourself a trainer (even if it's just
once a month to keep you on track) and an new eating plan.
b. Now you have your eating plan on
hand, do your homework on what type of meals you enjoy and how you can
alter them to make them low fat and to suit your meal portion requirements
such as protein, carbs, fat etc.
c. IMPORTANT!!!! Now this next part is
VITAL! Get creative. Spend 1 hour, once every three months, that's all,
browsing the net for some recipes that you could incorporate into your own
plan.
Examples:
Chicken - you're thinking
"boring"! Why not try some Indian, Thai, Mexican, Italian or other
recipes that offer exciting flavours.
Rice - you immediately think boiled and
plain. Why not create low fat risotto, or add low fat spices and sauces.
Veggies and Salad - steamed :-( C'mon,
surely you're not that short of ideas! Get on the net and look around, you
will be gob smacked at the amount of recipes available.
Egg Whites - poached Just because you're
not using the whole egg doesn't mean an egg white can't be used for fun
recipes. Many of the recipes that you can use whole eggs for can also be
created using egg whites.
Yogurt - tub on it's own Yogurt can be
added to your cereal, in plain powdered protein shakes and pancakes that
you've made with your egg whites.
4. Keep note of the recipes you've found
on the net. Bookmark, print the recipes or save them to a handy place on
your computer.
5. Using these recipes and new ideas,
create a plan of what you are going to eat for the next week or so. This
way you won't have to think about it later or end up eating junk because
you've arrived home just before dinner with no idea of what you are going to
eat or prepare.
6. Do up your food / shopping list using
the ingredients from the above meal plans. This will ensure you can create
enjoyable meals because you will have all of the correct ingredients on hand.
7. Have a back up plan for a tasty meal
or snack. This can be frozen leftovers from a previous meal that you've
made, or purchase a couple of frozen low fat meals that you can whip out for
those days when you just aren't organised.
Protein shakes, Meal Replacement powders
and bars, as long as they suit your eating plan goals, are fantastic for
ensuring you are consuming regular meals and / or to assist with meal
supplementation.
8. Eating Plan Rut Check! Once every
3-4 months, go through your eating plan to see if it requires altering. It may
just be small changes, but it's worth your while keeping tabs on it to ensure
you're keep on track.
Remember, you can still eat healthy and
enjoy your food. Don't just put up with food because you have to. Only YOU can
make your eating program enjoyable and by taking the time to get involved YOU
CAN LOVE YOUR FOOD!
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Converting
Recipes to Lowfat
by Rachel Paxton - rachel@creativehomemaking.com
The fat content in recipes can be reduced in a variety of ways:
When buying hamburger, look for extra lean hamburger. This type has much less
fat than regular hamburger. You can also substitute ground turkey for
hamburger. Turkey has a slightly different taste, but it is good and generally
costs less than hamburger. Ground turkey is generally very low in fat.
For chicken, white meat contains less fat than dark meat. Try to buy boneless,
skinless, chicken breasts. These contain relatively little fat. Turkey can be
substituted for chicken. Boneless turkey breast is cheaper than chicken
breast, and it is a little lower in fat (although chicken breast is low in fat
also).
Trim as much fat as possible from pork before you cook it. Turkey ham can be
substituted for real ham. Turkey ham, of course, is really turkey. It really
does taste like ham, though, and can be used wherever a recipe calls for ham.
Some people can't tell the difference between the two. Turkey ham has very
little fat compared to regular ham.
If you've never tried turkey bacon, you're missing out! Regular bacon is made
entirely of fat, with no nutritional value whatsoever. Turkey bacon is not a
pork product, it is made from turkey meat. Turkey bacon contains little fat
(it is usually about 97 percent fat free). It still doesn't have a lot of
nutritional value, but it is relatively low in fat and will give you a little
protein. It tastes considerably different from regular bacon, but it is very
good!
For recipes call for cheddar cheese, there are low-fat and non-fat varieties
of cheddar cheese. The lowfat variety work well in these types of recipes. The
nonfat cheeses usually do not melt very well and aren't great for cooking.
Lowfat or nonfat sour cream, cottage cheese, cream cheese, and mayonnaise can
be used without sacrificing any flavor.
Butter can be eliminated from some recipes. When browning onions, hamburger,
etc., you can spray your skillet with nonstick spray or use chicken or beef
broth instead of butter to cook with. When baking, you can use reduced-calorie
margarine instead of butter, but the texture will not always come out right.
You've got to experiment a little.
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What
is Too Fat?
by Teresa King
In this day and age, it seems that more and more women and young teens are
starving themselves to be in the current "skinny mode". Why is this
happening?
In this overly commercially orientated world, with skinny models all over the
world, and people trying to emulate that "look". I am quite sure it
started with Twiggy, in the 1960's. I think Twiggy was smart. She looked at
her skinny little frame and realized that she was not like most girls, so
instead of hiding herself she flaunted it.
Hence, comes skinniness, and billions of dollars are spent each year while
women, young and old, try to stay thin.
Health is going down hill. Years ago women had a bit of meat on their bones
and were beautiful. Now, they have dry skin. No extra energy. And, in my
opinion look like skeletons.
It is one thing, to keep yourself, in shape, by exercising and keeping
yourself toned up. It is quite another when you are starving your body, and
robbing it of proper nutrients.
One thing that a lot of people are not aware of is what happens when you don't
eat enough calories. Your body, a wonderful machine, was built for starving
times and feasting time, as food was scarce sometimes and abundant at others.
So, when you don't feed your body, your metabolism says "oh, dear, here
comes starving times." And, it promptly slows down. Hence, starving and
slow weight loss. So what does a person do. He/she eats less calories, and on
goes the cycle.
Now we come to the "Yoyo syndrome" heavy, thin, heavy thin, heavy
thin, and guess what happens? It gets harder to get the weight off each time.
Why is that? Because your body is confused. I was starved, I must slow down. I
am getting fed, I must store for starving times. Hence the "Yoyo
syndrome.
Now, what is too fat? Too fat is when you are carrying too much fat, and it is
hard to move. Hard to breath. Too fat is not because at 5'4 inches you weigh
140 lbs, and the Twiggy friend weighs 115lbs. Each person has a different bone
structure and some people have more muscle than others. And, yes, muscle
weighs more than fat. Hence a person at 140 lbs may actually have less fat
then a person who is the same height at 115 lbs.
If after reading this you still think you are too fat. Or, if you are really
too fat. Then the best diet is to exercise, cut down on junk food. Eat healthy
foods such as fruits and veggies, whole grains, etc. Drink lots of water. Do
not STARVE yourself. Try to get off hydrogenated fats. (And, this will take
some reading. You will be surprised how much hydrogenated fats are in packaged
foods) your body needs oil, just like a car. It is just some oils are better
for you then others. Hydrogenated fats are not needed.
Think build health. Get proper vitamins (all natural are best!) In this day
and age there is no way you can get the vitamins you need in the food you are
eating. Unless, you watch every single bite, and read a tremendous amount of
literature to learn and do so, plus growing your own food, so you know where
it is coming from. Do not go hungry. If you want to lose weight don't stuff
yourself. Eat frequent small meals, so you never get those out of control
binges that low blood sugar causes. So, there you have it in a nutshell.
As you build your health you can smile at that mirror and accept your rosy
cheeks, glossy shiny hair, soft skin, and an amazing abundance of energy. So
what if you weigh more than you think you should. You are you. Accept
yourself. Good luck!
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Stuff
you Should Know About Calories!
I am not going to go on about calories and
their
importance because I think too often people get carried
away with counting calories and becoming obsessed with
ridiculous ideas about the whole concept of "calories".
There is nothing wrong with having some
knowledge of
calories but how you use that knowledge is what concerns me the most. You will
see by the examples that I give below why it is so easy for people to
"freak out", so to speak, over their calorie intake.
Info on Calories:
1 kg of excess body fat = 7600
calories
-
Fat is higher in calories than carbohydrates
-
Energy Values Per Gram
-
1 gram of Carbohydrates = 4 calories
-
1 gram of Protein = 4 calories
-
1 gram of Fat - 9 calories
-
1 gram of Alcohol = 7 calories
-
If once per fortnight you didn't have those 3 slices
-
of your favorite pan fried pizza you would deduct
-
over 23000 calories from your eating program in one year.
-
If you changed from 2 cups of full fat milk per day
-
to 2 cups of skim milk per day you would reduce
-
your calorie intake by over 57000 calories!
Becoming obsessed with calories
Once again, it's easy to understand when
you see the
above figures why people tend to obsess over their calorie
intake. Whether you are young, older in your teens it
doesn't matter it is still just as easy to caught up in the
round 'a' bout of making radical decisions when it comes
to losing weight.
Common occurrences, symptoms and stupid
things to
do when going over the top with calorie controlled
diets.
Unless there is some medical reason, that
has been
advised by your doctor, aim for at least 1500 calories
when using a calorie controlled diet. The larger your body
frame and training needs the more calories your body
requires.
Example of a reasonable calorie intake: A female who
weighs around 56 kgs, is 1.7 m tall, around 30 years old
and performs light exercise 1-3 days per week should be
consuming around 1800 low fat calories per day. This same
woman's basic caloric needs, just to keep her body
running (without the exercise) is around 1300!
Choose low fat calories to fill you up
and lose body
fat!
Don't let yourself get to the point where
you are nearly
crawling on the floor with hunger, headaches and feeling
lethargic. If you are constantly feeling like this you need
to "up" your calorie intake.
Just because you are losing weight it
doesn't mean you
are healthy. Keep your eating program balanced. If you
think your nutritional needs are lacking take a good
quality daily allowance vitamin and minerals supplement -
I am sure your doctor could recommend
one for you.
Just because your stomach and body is
reducing in size
this doesn't mean you are going to increase muscle tone.
To prevent yourself from losing firmness exercise regularly
with resistance and fat burning programs.
If you decide you can't follow your program
don't rush
out and gorge yourself with ridiculous amounts of food.
Change your diet to a more adaptable eating program
that you can stick to long term.
If you have lost weight fairly dramatically
you will probably
find that you will put it back on again just as fast when
you have completed your eating program. So slowly
introduce new foods back into your diet and keep up with
your exercise too.
WHAT EVER YOU DO ...... DON'T think that
because you
have an allowance of 1200 calories for the day you can
eat a large bag of potato crisps and nothing else. WOW!
Just some food for thought there... excuse the pun!
Keep this in mind! In place of a 1 large
packet of potato
crisps you could have a small bowl of cereal with skim milk,
a lean meat and salad sandwich, grilled fish and veggies
plus a low fat snack. WOW!
Just one more thing...
If you really want to be successful in
losing weight and
keeping if off, then concentrate more on reducing your
fat intake. You can still have your naughty food days here
and there and you can use these days as rewards for the
hard work you have put in up to that point in time. As
they say "everything in moderation". Don't make your
eating program a chore. Make it enjoyable to stick to.
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Journal
Your Way To Weight Loss
by Wendy Hearn
I believe that deep inside you, in your heart of hearts, you are the only one
who instinctively knows the best way for you to achieve weight loss. What I
want is for you to get in touch with this. I don't believe that in the long
term it works if I or anyone else tells you what you need to do to lose
weight. It's a process you need to discover for yourself. You're a unique
person and you will have a way of losing weight that is uniquely yours. You
may know someone who has lost weight by taking up running and that has helped
them to lose weight. However, for you even the mere thought of taking up
running may be unpalatable and so this may not be a method that works for you.
When you want to lose weight, one of the first things you need to do is to
really get in touch with yourself. Identify what leaves you feeling happy,
sad, frustrated, angry. Think about your needs, your wants, your goals and the
changes you want to make for yourself. Most weight loss programmes, and
particularly diets, pull you away from yourself and your body. My intention is
to make you really connect with your body, understand what it wants and then
move forward. Only then will real weight loss will occur.
A great way to understand yourself is to start writing a journal for weight
loss. I would advise against writing down a list of the food you're eating,
although I'm well aware that for many people seeing what they eat set down in
black and white usually makes them think twice and reconsider. What I would be
looking for first is for you to start uncovering exactly where you are now.
What is going on in your life? What problems are you facing? How are you
feeling? Please don't dwell on this in your mind too much. Just put pen to
paper and start writing. Write about whatever is going through your mind at
the moment. I would suggest that one of the most important elements is to
write freely and make a note of whatever comes into your head. It may not
appear to have anything to do with your eating habits but you will often find
that there is a connection, even if it isn't apparent until much later.
You may want to choose a particular time each day to write this journal or
carry it around with you and write when you can. It's a very liberating
experience to be able to get it all out of your system and down on paper. I
know the majority of my clients have resisted this at first and yet later
they've said that it really helped them immensely. As time goes by, I'm sure
you'll be amazed at what you start to uncover by making entries in your daily
journal and from then on you can start to work at making the changes which
feel right for you. I encourage you to start writing your journal today!
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Crave
Sweets? On the Weight & Mood Roller Coaster? Perhaps It's More Than You
Think!
by: Christina Winsey-Rudd
The sugar industry and the food manufacturers are capitalizing BIG TIME on the
addictive nature of carbohydrates (sweets, breads, deserts) in the human body.
Blood sugar-handling problems promote arteriosclerosis (plaque in the
arteries), adult-onset diabetes, mood swings, weight problems, chronic
fatigue, PMS and much more. Additionally, there is evidence that sugar
addiction has a component of alcoholism!
Consider that there actually is speculation about a Syndrome called Gut
Fermentation or Auto-Brewery Syndrome. There is a great deal of
evidence that due to a combination of 1. An overgrown yeast population in the
GI tract (gastrointestinal system), 2. Compromised stomach acid levels (hypochlorhydria),
and consumption of refined carbohydrates, detectable amounts of alcohol are
produced. In fact, it is estimated that this syndrome plagues 61% of
chronically unwell patients.
Microscopic Yeast, Candida Albicans Controls Your Cravings. Just what is
candida albicans? Neither a vegetable nor an animal, yeasts live in our
intestines, on our skin, as well as on the surfaces of all living creatures
(and foods). However, yeasts usually live in small enough numbers that the
existence of large populations of good flora (the kind of bacteria that
actually assist human health) keeps it under control.
Candida yeast is in the fungal family, and loves warm, moist places on, or
inside living things. People plagued with candida crave sweets - carbohydrates
- and milk products (cheese, milk, ice cream, etc.) because candida loves
these foods too. Americans consider them daily fare.
How Can I Diagnose Myself? Though there are tests that can be many
practitioners diagnose from the symptoms and health history alone. Ask
yourself these questions and then take the symptom survey in #6 below:
Taken many antibiotic drugs from childhood through the present?
Are you now, or have you had periods of high to extreme stress in your life?
Taken birth control pills for any period of time?
Heavily consume white breads, pastas, cookies, cakes, ice cream, cheeses, etc?
Have a child who has been labeled ADD/ADHD, slow learner or
underachiever ? Our children are huge victims of the yeast syndrome!
Circle your symptoms:
Headaches,
Depression,
Fatigue,
Mood Swings,
Muscle/Joint Pains (unexplained),
Loss of Strong Libido/Sexual Function,
Chemical Sensitivities,
Asthma & Respiratory Problems,
Food Sensitivities,
Memory Loss,
Constant Colds,
Sleep Problems,
Volvodynia, Endometriosis, Infertility,
Attention Deficits,
Ear Problems,
Skin Rashes,
Hyperactivity,
Poor School Performance,
Recurrent Vaginal Yeast Infections,
Pain on Intercourse,
Interstitial Cystitis
How Does This Yeast Syndrome Occur? In a person with a strong immune system,
yeasts co-exist with the millions of other microbes ( micro flora ) in the
body. The imbalance begins with the use of broad-spectrum antibiotics. These
drugs not only kill infectious microbes, but also kill the good flora that
normally live in our bodies; thus decreasing the body's built-in yeast
population control. The opportunistic yeast then have a chance to multiply.
Worse yet, yeasts excrete toxins into their environment (the host body) that
weaken the immune system further. This increases susceptibility to
re-infection and the need for more antibiotics; leading to more killing of the
good flora and hence the continued overgrowth of yeasts - a vicious
cycle!
Yeasts can and do spread to be a system-wide problem. The result is myriad
symptoms that can arise from its pervasiveness.
What YOU Can Do NOW: Unfortunately, simply eating yogurt to ingest the good
flora (acidophilus and bifidus) when you take antibiotics isn't enough.
Dietary changes, along with herbs and supplements are vital. In severe cases,
anti-fungal prescriptions are recommended. There are several must-read books
on the subject: The Yeast Connection by Dr. Crock, M.D., The Body Knows, by
Caroline Sutherland, and regarding the negatives of sugar, Sugar Blues, by
William Dufty.
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TIPS
- HOW TO BURN MORE FAT AND CARB CALORIES
Are you only "percentages" away from achieving that super lean toned
look?
Were you hoping to bare to the world this season (in your new outfit) your
abs, thighs, chest or arms?
Is it driving you nuts that you just can't seem to get rid of that extra body
fat that's sitting there preventing you from your ultimate training goals?
Well here's some tips to help you melt that fat away...
a. "UP" your protein. Aim for around 1 gram of protein per pound of
body weight. Use a low fat, low carb, protein shake to help with your intake.
They are fast, easy and convenient.
b. Grill your meat, poultry and fish and remove the fat and skin.
c. Give soft drinks and alcohol the flick and drink water instead - keep tea
and coffee to a minimum, using skim milk rather than full cream milk. If
you're socializing on the weekend then restrict the diet soft drinks to one or
two cans.
d. If you don't have much will power then I don't recommend this for every day
use otherwise your eating plan will make you crazy but you can
"ditch" the following foods for 8 -12 weeks and take a look at the
results:
Remove...
Low fat or fat free crackers or biscuits / cookies
Rice Cakes and crackers
Pasta of any kind
Tofu of any kind
Deli Meats - including the low fat / fat free kind
Cheese or low fat cheese of any kind - with cottage cheese being the only
exception
Breakfast Cereals and Granola (if you are going to have cereal use unprocessed
brands)
Breads and Buns (this includes bagels)
e. Use supplements such as:
Flaxseed oil which provide goodies like Linoleic Omega 6, Oleic omega 9 and
Linoleic Omega 3 to assist with muscle repair.
Vitamin C for the immune system, lowering blood pressure, relieving stress,
healing injuries and can aid in lowering blood cholesterol. It is recommended
that we take around 1000mg per day which is around 22 oranges!
HMB can assist in the prevention of muscle breakdown. 3 grams (around 3000mg)
is usually recommended. Obviously you would divide this up over the day.
f. If you're a calorie counter reduce your calories by 10%.
g. From lunch time onwards cut out your starchy carbs sticking to salads and
veggies with your protein portions.
h. Mix up your cardio exercise, increasing and lowering the intensities.
Varying your cardio exercise with activities such as jump rope, cardio
equipment that includes using your upper and lower body, running up and down
bleachers or steps, or perform intervals on your stationery bike etc.
i. Get plenty of rest to assist with muscle recovery. Don't expect your body
to survive your hard yakka training sessions when you are depriving it from
sufficient sleep and rest.
j. Another point I want to make is portion sizes. It's easy to increase your
portion sizes without realizing it. A deck of cards is a good sized portion.
k. Aim for 5-6 smaller meals per day.
Give the above tips a try and see just how much difference a few changes can
make to your training efforts!
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