Body Fat Loss ABC's:

A) Eat something every 3 hours - this ties into your digestive rhythms and in doing so increases metabolism, energy release and allows a constant stream of vitamins and minerals! This makes the body very productive and thus reduces fat!

B) Eat small - IF you eat every 3 hours you have to be aware that you will be eating 5-6 times/day. This means the portion size you ingest has to be smaller. A good guideline is that your meal should be no bigger than your two fists (chewed). This ensures you do not spike your insulin and therefore do not put away excesses of blood sugar (that creates fat).

C) Avoid carbs such as breads, pastas, rice and sweets. - Your body was designed to eat predominantly fruits, vegetables, nuts and seeds with some animal protein thrown in once in awhile. If you cut out the "empty carbs" (foods that digest quickly into sugar) you will avoid gaining weight!!

Hydration ABC's:

A) Avoid drinking Juice to satiate thirst. - Juice, unless fresh-squeezed is often empty calories and not only will it make you gain weight, it will also dehydrate you.

B) Drink 2-3 Liters of water/day. - Make it easy to access. Keep a water bottle at your desk, a cup besde your bed, a glass in the bathroom, a bottle in your bag/briefcase/purse.

C) Use your senses to determine if you're dehydrated. Are your lips dry? Is your skin flaking? Do your joints ache, especially in the morning? Is your urine a dark yellow? (1-3 on the chart below refer to moderatley hydrated, all other colors 4-8 are dehydrated) These are all signs & symptoms of dehydration. Refer to b)

Breath and Relaxation ABCs

A)Breathe while doing your exercises. This doesn't mean to just breathe out, it means you have to take FULL inhales when working out. You need to breathe 'out' during the most difficult part of the exercise, and 'in' at the easiest part. Holding your breath will result in you being able to do less repetitions.

B)Take a couple DEEP, SLOW BREATHS when you feel nervous or anxious. - Take your breath in through your nose, and then release out through your mouth. This slows the speed at which you pull air in and therefore slows your heartbeat and unconscious breathing rate. The return on your investment for deep breathing is that physiologically it will calm the mind and lower nervous tension.

C) Make sure you have some relaxation time EVERY day. Even if it is for only 5 minutes. Tension and stress build up. If the body and mind do not have the opportunity to decompress they will struggle to keep you afloat. Read a book, meditate, go for a walk, but make sure you chill out and take some time for you. Schedule it if need be.

THE ABCs of SLEEPING and REGENERATING

A)Try to sleep at a similar time each night. This will enhance your circadian rhythm (sleep cycle). If possible try and sleep slightly later in the summer and earlier in the winter.

B)Try not to eat within 1 1/2 hours of going to sleep. Too much stimulant, be if caffeine, sugar, or certain spices can cause strange sleeping patterns and weird dreams. This will stop your mind from racing while you try and drift to sleep.

C) If you can wake to the sun on your face you will be more refreshed when you wake up. The sun will start the chain reaction of neurotransmitters and hormones needed for you to wake easily and contendedly.

EXERCISE TIPS- THE THREE RULES

A)Setup your workouts based on the number of times you are working out. If you are training once per week, your workout MUST be full-body for you to see any measureable results. If you are working any less than 3 times/week you must still abide by this as well. The optimum adaptation time for a muscle is 48 hours before you must load it again. If you are working 4 or more times/week you can then split your workouts into upper/lower, push-pull or any of the other multitudes of training styles. HOWEVER, ONLY if you are doing 4 or more workouts/week is this as effective.

B) Take your rest seriously. The body does NOT adapt and regenerate while you exercise. It only changes while you rest. Your rest is AS IMPORTANT as your workout.

C) 10% Rule. Each time you do a workout you MUST make the exercise 10-20% harder than the previous one. As your body adapts it becomes very efficient at using your musculature properly; this can also be called coordination. If you don't make it more difficult the exercises will be easier due to coordination and not to muscular changes. If you're looking for muscle tone, fat loss or muscle building this is one rule you MUST follow! A personal trainer SHOULD be doing this with you, and keeping records to ensure your forward movement!

© Glenn Francis, www.PacificProDigital.com