Okay, you have been training and dieting for the past couple of weeks, but your expected weight loss has been minimal. Logic would dictate that you should look at changing both your diet and your training programme in order to maximise your weight loss potential.
Eating plan
Like ninety per cent of the population that is playing mas, you are probably on a low carb diet, which has influences from either the South Beach diet or the Atkins diet. However, while low carb dieting, or rather selective carb intake (as I like to put it), does bring about rapid weight loss, what about the timing of your meals? Is your last meal at 8 or 9 pm? First of all, you should select what I refer to as good carbs. These carbs usually carry a low glycemic index rating and include foods like short grain brown rice and sweet potato. Right now you need to avoid bad carbs such as white bread, pasta and all white flour products in general. Stay away from products that are loaded with white sugar, because on the glycemic index list, white flour and white sugar top the charts with scary ratings of 100.
Exercise plan
So you have been running at least three miles every other day, but that waistline of yours is just not getting any smaller. Try cutting out all that steady-state cardio and replace it with HIIT (High Intensity Interval Training.) Steady-state cardio is when you elevate your heart rate into the low end of your aerobic training zone and keep it there for the entire run or ride. HIIT is a much more effective fat burner. As a matter of fact, when you perform HIIT you can burn nine times more body fat in a shorter period of time than you would in normal, steady-state cardio. To perform HIIT properly, try the following: After your initial seven minute warm-up, burst out in an explosive sprint for thirty seconds, whereby you will probably hit your anaerobic zone; then go back to a slow jog for about sixty seconds and then repeat the process.
Only perform HIIT twice per week and on the other days get into a structured weight training routine, whereby you would be performing mainly compound movements which include squats, clean and press, deadlifts and bench press. Change up your diet, the timing of your meals, introduce HIIT and compound weight training into your training programme and you may just lose more than ten pounds in a very short space of time.
Keep Training
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Brian Chin Leung is acertified personal trainer