Lose Fat Build Muscle Basics

Basic do’s and Don’ts

· Replace all dairy to no fat or low fat (no fat cheese, yogurt, milk, ext.)

· Chicken, turkey, and whey should be your main source of protein but you should include red meat at least once a week, pork once a week, fish twice a week, and vegetable protein(beans) once a week

· Water only!!! About 3 liter a day (no soda, iced tea, sugar-free drinks…. Nada) if you absolutely need coffee in the mornings, only have 1 cup and follow it with lots of water

· Dressings – stick to vinaigrettes with extra virgin olive oil or canola oil (light on the oil) for creamy dressings use low fat ( don’t get fat free creamy dressings)

· All carbs must be multigrain or whole wheat (read ingredients! Most breads say wheat but are made with unbleached wheat flour, if it doesn’t say 100% whole wheat don’t get it)

· DO NOT STARVE YOURSELF!! Its better you eat a little junk food than go over 6 hours without eating

· No alcohol :( (alcohol is fermented sugar that once in your system, returns back into sugar and all excess carbohydrates turn into fat for storage.)

· No sugar free products! Sucrose and aspartame have not only been proven to be extremely bad for you in everyday usage but it also prevents weight loss. If you want sugar, go for the natural stuff like sugar cane or brown sugar or raw sugar.

· Better yet just stay away from all processed food.

· Get a lot of sleep. Minimum of 8 hours (I know you have no problem with that)

· Don’t eat fast. Take your time eating.

· Get to know your kitchen. Not only is it fun and awesome when you get good, but it’s also the only real healthy way of eating.

· DON’T SKIP BREAKFAST!!!!

· It’s hard to balance a good form of vitamins and minerals through basic food consumption. Take a multivitamin in the morning; and even better if you can take a joint repair pill also (like glucosamine with msm). These pills help with cartilage rejuvenation, joint lubrication, mobility, and flexibility.

· Drink room temperature water when working out. Drinking cold water can shock your whole body.