3 Tips to Avoid an Early End

May 9, 2016

If you're overweight or obese and your health is in danger, the following 3 tips will help you avoid 

 

These are listed in order of importance...

 

- Don't eat shit food

- Start doing resistance training every second day

- Get your heart rate uncomfortably high daily

 

STEP 1: Nutrition - Stop eating shit, this alone will dramatically improve your health and help you lose weight.

 

You might be fussy eater now but it is killing you - your taste will adapt over time and you will actually enjoy eating healthy - especially when you start FEELing healthy

 

tip a) Don't eat any packet foods, soft drinks, sports drinks, energy drinks, juices (basically just drink water), pies/pastries, cakes, chocloates, lollies, fried foods, burgers etc.

 

You know what shit food is... start eating less of it. When you go shopping avoid the middle aisles, shop around the edges (veggies, meat, eggs, nuts, seeds, fish, olive/coconut/macadamia oils, grass fed butter)

 

Tip b) When you're making meals split your plate up so at least half is leafy veggies/greens/cabbage (spruce it up with butter if you're fussy), make 1/4 of the plate protein (about the size of your palm) and make the rest good fats (avo, seeds, nuts, olive oil dressing)

 

STEP 2: Resistance Training - Build more muscle = burn more fat

 

If you're currently overweight, chances are body weight will be enough. Start by doing body weight squats and pushups every second day (4 - 5 sets of 10)

 

Once you feel like you need to progress, find someone to teach you how to deadlift properly and alternate squat days and deadlift days.

 

As you progress, there is only really 6 exercises you need to learn

 

Deadlift

Squat

Pull up

Row

Bench press

Over head press

 

Don't listen to the people who say you should only do cardio... building muscle is going to be ESSENTIAL to your goals and resistance training is the best way to do it.

 

STEP 3: "cardio" or more specifically - High Intensity Cardio

 

Fuck long slow distance shit off, if you want to boost your metabolism for longer and accelerate your fat loss then you want to get your heart rate uncomfortably high. High Intensity Cardio will get you in a fat burning state for longer than a long jog will and in a fraction of the time.

 

Again, if you're overweight, it's not going to take much to get your heart rate up, find a hill or a set of stairs, climb that fucker, wait for your heart rate to come down and repeat.

 

5-10mins a day of High Intensity Training will be enough to start.

 

So to recap.

 

- Don't eat shit food

- Start doing resistance training every second day

- Get your heart rate uncomfortably high daily

 

 

PS. Start today and in 12 months you will be a different person. 

 

Don't start today and best case scenario is that you will be the same (unhappy and unhealthy).

 

The choice is yours

 

 

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