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1. Order Appetizers. Avoid the bread and tortilla chips at all costs. If you’re ravenous when you sit down, order a side salad. 2. Break Between Scoops. If you do slip and have a little ice cream or cake, have a small scoop (or slice) and then wait 20 minutes, even if you still want more. As you wait, your body will register being full and the cravings will stop. 3. Upgrade. When deadlifting, use a wider grip and smaller plates. You’ll have to squat deeper and use more muscle. 4. Upgrade. When lunging, place your rear foot on a bench or box. 5. Brush Your Teeth Often. A Japanese study found that men who brushed their teeth frequently were leaner than those who did not. 6. Eat An Unbalanced Diet. Cycling your calorie intake, so you’re eating more one day and less the next, is a way to keep your metabolism roaring. Just be sure to exercise with me on your higher calorie days, so we can make use of all that extra energy. 7. Click Up The Incline. When you run outside, you have to propel yourself forward. On a treadmill, the belt moves underneath you, which requires less energy. Research has shown that a 1% incline is fairly equivalent to outdoor running. 8. Avoid Foods From A Bag Or Box. These are generally highly processed and full of weird chemicals. You don’t want that junk in your body. 9. Snack Between Meals. No, not a doughnut. A few almonds or a protein shake can keep you from overeating at your next meal. Plus, since your body will be constantly processing food, your metabolism will be running extra- hot. 10. Buy A TiVo. Only watch the shows you really want to watch. And fast forward through the commercials. There, I just found you time to come to the gym. 11. Dance! An hour of dancing can burn over 300 extra Calories. (Not to mention getting you closer to your sweetheart) 12. Choose No-Calorie Drinks. Water and green tea are excellent choices. But diet soda, black coffee, black tea, and other calorie-free drinks work too. 13. Pick. Choosing a slice of yellow cake with frosting instead of a slice of cherry pie will save you 86 Calories.
This helps you to be sure that any weight you’re losing is from fat. baked. The more vertical you are when doing any cardiovascular exercise. Choosing 2 tbsp salsa over the same amount of nacho cheese will save you 51 Calories.14. Substituting 1 cup canned fat-free vegetarian baked beans for one cup of regular canned baked beans will save you 29 Calories.com ©2008 . or even softball are all great fitness options. your body is more likely to use the extra calories to build muscle. My Caution: Get in shape before you play. or potato chipped. Eat On Schedule. Playing when you aren’t prepared can lead to injury. The water takes up room in your stomach. and have team support. Stay Upright. Have Your Biggest Meal After Your Workout. Switch sides of pasta or rice for a salad or steamed vegetables. Playing basketball. don’t play to get in shape. Pick. 19. Perform your dumbbell bench presses with one arm at a time. Upgrade. This means that you start to break down muscle tissue for energy. The label should read “Creatine Monohydrate. Taking a sip of water between each bite slows you down. 23. Opting for 7 oz of ribeye steak instead of the same size filet mignon will save you 205 Calories. 27. (Hey. If you’re interested in becoming an athlete (no matter your age). Drink Water While You Eat.” 18. Join The Team. Potatoes are delicious. Pick. www. just say “no. the more calories you burn. While you CONSERVE fat. which triggers your body to stop burning fat (and start storing it instead). 21. 20. check out our Total Domination program. making you feel fuller and reducing your appetite. Drink Water Before You Eat. 24. But they also ruin your waistline. Creatine helps protect your very valuable muscle tissue while you’re on a diet.” Potatoes raise the level of insulin in your blood. giving your metabolism a boost. Substitute. 25. and allows your body to register when it has had enough. 15. Use Creatine. Post workout. soccer. You will regularly schedule exercise into your week. Which is the last thing we want. 16.) 17. 26. 2 tbsp apple butter has 54 Calories less than 2 tbsp jam. and don’t hold any weight in the other. Not eating for a long period of time puts your body in a catabolic state. Skip The Spuds. it all adds up. Pick a brand that has no sugar added. Mashed.HighSierraBootcamps. Pick. Pick. French fried. 22.
If you haven’t been on any sort of plan. Lift. and you’ll have great support! 38. Scientists think that the acids keep your insulin from spiking so high and slows the rate at which your stomach empties. then 50%. according to Harvard researchers. then immediately reverse your direction and go hard for 30 seconds backwards. Watch a movie that inspires you to exercise. PR. Start by restricting carbs to 60% of your calories. Pick. 39. 1 can of white tuna packed in oil has 111 Calories more than 1 can of white tuna packed in water. using more muscle and burning more fat. 44. Research shows that men who added 12 grams of fiber a day lost a quarter inch off of their waist. 42. Pick. go for 30 seconds as hard as you can. Yum! www. Buy Smaller Plates. Skip The Stairs. Reduce Carbs. (Hey. Tally up all the TV you watch and cross off all the reruns. ‘Nuff said. Please. Even if they’re new to you. The same speed will give you a greater effect than if you had done it first. then 55%. 33. 30. 41. Stay Off The Couch. crunchy. don’t cut down drastically. On a stepmill machine.com. This stands for “personal record. without making any other changes. Eat Pickles. 34.” Try and better your best each and every time you’re in the gym. and salty. Pass The Vinaigrette. Upgrade.com ©2008 . This forces you to take larger steps. 37. 36. Reverse The Elliptical. Netflick Your Motivation. Save your cardio for after your resistance training session. Perform Cardio Second. skip one out of every five steps. Acidic foods like vinegar and lemon juice boost your carbohydrate-burning powers.28. Start a personal workout blog. Pick. 43. Baby steps. Share. Replacing a chocolate covered ice cream bar with a no added sugar frozen fruit bar will save 133 Calories. Go for a walk instead. 2 tablespoons of Italian Dressing will save you 62 Calories over 2 tablespoons of ranch dressing. 32. On the elliptical machine. Low calorie. You can easily set it up so only your friends can read it. Fill Up On Fiber. Brutal. 29. (The classic choice: Rocky) 40.HighSierraBootcamps. You can do this for free at blogger. Go easy for a minute and then repeat. 31. Resistance training causes a greater reduction in waist size than almost any other variable. I’ll take every quarter inch I can get!) 35. Perform your lateral raises with one arm at a time.
Pair your exercises and go back and forth. eh 52. Pick. 59. 48. Increased lean muscle. poached. Pick. 56. or steamed. Plan. 3 slices of bacon has 243 Calories more than 3 slices of Canadian bacon. 57. 1. Avoid Buffets. Pick up a copy of my cookbook for delicious recipes if you aren’t sure how to get more protein. Stand And Deliver.45. 51. These are an invitation to overeat. 47. Order To Go. 53. Getting plenty of pillow time raises your fatfighting hormones and gives you plenty of energy for the gym. less fat. No Bread. 46. Performing your exercises standing instead of seated uses much more muscle and burns more calories. Mix It Up.com ©2008 . Essential Fatty Acids. and better health are all a result of more protein. Have your scheduled snack before you go out to eat. Choose Wisely. 63. Know where you will be eating before a road trip. Tell your server not to bring out the bread basket. Any type of added physical activity will increase your chances of becoming the lean machine you’re visualizing. Ask the waiter for grilled. 54. People tend to eat more when they aren’t at their own tables. 50. Eat Early. like those found in Krill Oil. broiled. Get it to go and made your own healthy side dishes. Upgrade.HighSierraBootcamps. which means you’ll lose a lot more fat! 49. This creates a much higher metabolic demand on your body. 62. turn on fat-using hormones and turns-off fat storing hormones. 64. www. 2 tablespoons of butter will cost you 153 Calories more than 2 tablespoons of sour cream. 1 cheese Danish will save you 270 Calories instead of a large muffin. Eat More Protein. Learn Labels. 60.5 ounces of part skim mozzarella has 63 fewer Calories than 1. Go For Krill. Ask. 58. 55. Avoid food with high fructose corn syrup. partially hydrogenated oils. Mow The Lawn.5 ounces of cheddar cheese. and any added sugars. Perform your pullups with one hand facing out and one hand facing in. Pick. At restaurants. 61. use the guidelines of your menu design planner. Do your single arm dumbbell rows on your feet instead of bracing your knee on a bench. Get More Sleep. Pick. Upgrade. roasted. Either pack food or plan healthy alternatives.
you’ll be less likely to be influenced by the choices of your companions.HighSierraBootcamps. do more.highsierrabootcamps. 66. 68. Just send them over to www. Thank you for signing up for my free fat-loss. Pick. you can do it! Want more. Pick. If you have any questions about our morning bootcamps. send me an email at LDWold@Gmail. And if you have any questions that aren’t answered there.com so they can sign up – today! www. Shake It Up. Order First. and nutrition newsletter at www.com Whatever your goal.65. fitness. 69. BE more.com ©2008 . 6 chicken tenders have 492 fewer Calories than 8 fried chicken wings. just check out our Frequently Asked Questions page. ~Luke PS – Don’t forget to tell your friends and family about the great info in this newsletter. They’re welcome to join even if they don’t live in Northern Nevada. Just get up and go! Hi Everyone. 67. Choosing 4 ounces of deli turkey instead of 4 ounces of bologna will save you 241 Calories.com.HighSierraBootcamps. At restaurants. A structured exercise class will keep you making progress and you won’t have to motivate yourself every morning. Drinking a carb-protein mix immediately after your workout will greatly accelerate your fat loss efforts. Join.