Friday, March 23, 2012

NUTRITION TIPS TO GET LEAN AND STAY LEAN! DAY 5 - HYBRID SCHEDULE: PLYOCIDE

I found an article in a Men's Health magazine that I thought I would share with you. It is my nutritional philosophy in a nutshell. This is how I stay balanced, healthy, happy, satisfied and lean.

1. Clean up your diet.
  • Avoid processed foods, sugar, sodium.
  • Cook at home.
  • Keep foods as close as possible to their natural state.
  • Fill half of your plate with a lean protein and the other half with fiber rich veggies.
2. Cut Carbs & Increase protein.
  • Consume only whole grain carbs and avoid the refined/processed variety.
  • Time your carb intake: only in the morning and after workouts (when your body will immediately utilize the sugars for replenishing glycogen stores, which are depleted after training).
3. Stop doing low-intensity, steady-state cardio as a primary means of weight loss.
  • Steady-state exercise (example - jogging) is not very effective as a stand-alone treatment for obesity.
  • To get lean and stay lean, do interval exercise (short periods of intense work followed by a brief period of recovery repeated over a specified amount of time). This pushes your body to shift quickly from carbs to fat and back again while boosting your metabolism for hours after you finish exercising.
4. Push beyond your comfort zone.
  • There are no quick and easy fixes. For a program to be successful you have to work hard. Intense activity will produce change.
  • Push your body to do more than it currently does. 
5. Don't expect perfection - employ the 90% rule.
  • Every now and then when it suits your schedule and lifestyle sit back and enjoy. Relax, indulge and let your hair down. Eat clean 90% of the time and 10% of the time savor your favorite treats without guilt. 
Day 5 of my hybrid schedule and I did P90X2: PLYOCIDE.


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