Want Solutions? - The Key Strategies
Keep it simple and be consistent - YOU must earn the goal.
Timeline for success is a minimum of 12 - 24 months of effort and then ongoing.
Fat Loss
-Fat loss does not just occur because you joined the gym and have done some classes and have started eating salad.
-Composition change is a discipline, a mindset and a repeated routine and behaviour. It is a lifestyle.
-You will have to choose what results you want. Workout how to maintain them and then accept your body will adapt, change and ebb and flow through different states of composition based on your life choices and environment factors at that specific stage in life.
-Nutrient density food choices provide vitality first and in many cases calorie deficits second
-Reduce over consumption - unnecessary calories and food in concentration
-Energy v’s energy out (assuming all calories are the same which they are not)
-Be consistent with nutrition, mindset and movement behaviours.
-All in attitudes get better results in a shorter time - scale back and adapt once achieved.
-Work hard for the goal for 12 - 24 months and then create a maintenance routine
-High intensity training (HIIT) 45-60 minutes| Low intensity (LISS) walking 2 hours
-Calorie deficit each day, week and most importantly every month for 12-24 months or more
-Expend more energy than consumed each day relevant to the movement on any day
-Move less, eat less | Move more, eat more
-Slow twitch fibre activation and fast twitch fibre activation - fast dynamic v’s slow and steady
-Train 4-7 days per week as a minimum and the workouts need to effective with intensity
-Remove alcohol, refined foods, dairy, animal products, wheat products, sugar, yeast & inflammatory foods.
-Stress reduction - lower cortisol and emotional PTSD (if present)
-8 glasses per day of PURE ionised water | 4 glasses in the morning
-Diets only work for 5kg-6kg and must be scaled down 100 calories per day for 22 weeks.
-Sleep 7-8 hours a minimum of 3-4 days per week
-Trace minerals, vitamins and supplementation
-Potassium, Magnesium, Vitamin C, B17, Omega 3, B12, Vitamin K, MSM, L-Glutathione and Iodine
~ Sebastian
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