30 must do’s to get the body you want!!

1 Eat organic foods – You will get a lot more nutrients and far fewer toxins. Organic food is grown without the use of toxic pesticides, herbicides, fungicides or chemical fertilizers. Organic food is better for your health and they’re produced in a way that supports a healthy environment. Organic farming works with Mother Nature.

2 Get out in the sunshine for at least 30 minutes a day for your vit D – From the presence of vitamin D receptors in our cells and vitamin D factories in our epidermis, along with the central role vitamin D plays in calcium metabolism, immunity, and gene expression, it’s pretty clear that having adequate vitamin D is an essential component of being healthy. And yet, many health practitioners suggest that vitamin D deficiency is one of the biggest nutrient deficiencies in modern society.

3 Lift heavy weights – Lifting heavy weights will stimulate type 2 muscle fibres. It is these type 2 fibres that are responsible for creating lean muscle tissue and the more lean muscle tissue you have the faster your metabolism will work. As a result you will burn more fat.

4 Train the whole body for fat loss – When training for fat loss, your goal is to use a training system that creates a massive metabolic demand. Use exercises such as squats, deadlifts, lunges, pushes and pulls all in one session. This will stimulate a hell of a lot of muscle, causing your metabolism to crank, leading to greater fat loss.

5 Lift with speed – Just like lifting heavy, lifting with speed stimulates those type 2 fibres equalling more fat loss.

6 Train like the athlete you want to look like – Sprinters average about 6% body fat and professional distance runners’ average about 15% body fat. If you want low body fat then sprint, lift heavy and use explosive exercises.

7 Train functional movements – The body is made up of 6 movements; the squat (sit down stand up), bend (pick something up from the floor) lunge (walk up/down stairs) pull (pull the heavy door open) push (push the broken down car) twist (hit the golf ball). Training these 6 major movements will not only increase your daily function, it will also be the most effective model for fat loss and increasing lean muscle tissue.

8 Do your dam intervals – doing intervals creates a greater EPOC (excess post oxygen consumption) defined scientifically as the “recovery of metabolic rate back to pre-exercise levels”. For intensive intervals, it can take the metabolism several hours to return to its normality. It is during this time the body works harder and as a result burns more calories.

9 Get to bed on time and sleep 8 hours – Physical repairs take place in the body when the body is asleep between 10pm and 2am. After 2am the immune and repair energies are more focused on mental repair which lasts until awakening. In a nutshell, going to bed after 12pm will not allow your body to recover physically, so ensure you are in bed by 10 – 10.30pm at least five days a week.

10 Turn your bedroom into a cave – Buy blackout curtains for your bedroom to block out all light, turn off all electrical devices overnight including radios, infra red clocks, and get rid of the TV in the room.

11 Do what our caveman ancestors did – sprint, jump, climb, crawl, push, pull and twist

12 Take your supplements – a good quality fish oil, multi vitamin and magnesium are essential for a healthy body and mind.

13 Don’t stress – Stress activates the fight or flight response, causing cortisol levels to increase resulting in stored belly fat.

14 Work on your soft tissue – Use a foam roller for self-massage on a daily basis and use a field-hockey ball to release trigger points in tight muscles (knots). Lie on it and relax. Do not scream at the pain of not having looked after your muscles!

15 Take up a sport/activity – Just because its fun and a good way to meet new people.

16 As Linford Christie use to say PMA – Positive Mental Attitude – apply this to everything and you will succeed.

17 Always try and beat your previous workout – ideas would be to increase the weight or reps and decrease your resting time. Whatever you choose just make sure you are progressing.

18 Set SMART goals for yourself and have a plan of attack - Specific, Measurable, Action-based, Realistic and Time framed

19 Give your self a 30 day challenge – Sign up to RESULTS 30 day Fat Loss Challenge and get a new body in 30 days.

20 Eat your healthy fats – Every meal should include a healthy fat such as avocado, nuts, seeds, olive and coconut oils. Fats keep you fuller for longer, increase testosterone levels, keep the brain functioning and taste damn good, just to name a few.

21 Avoid training ADD – Stop changing your programs! If you’re training for fat loss, then your focus should be 100% on fat loss; if your training for muscle gain and size, then focus 100% on that. What you don’t want is to change your program around too frequently.

22 Change your program – When you finally adapt to the program, this is when you need to change it. The body adapts and becomes more efficient therefore the exercise becomes easier. The harder the exercise, the greater the gains.

23 Create habits for yourself – They say it takes 21 days to make a habit. Think of a good habit, for example eating your veggies/healthy fats with every meal. Force yourself to do this for 21 days straight and out of habit on day 22 you will eat veggies/good fats with every meal.

24 Take your fish oil – Fish oils help prevent heart disease, cancer, depression, cardiac disease, and many more. Fish oils have great benefits on all diseases. If you google any disease and the words ‘fish oils’, you will find out for yourself. Moral of the story… take your fish oils!!

25 Use a S.Y.S.T.E.M – Save Your Self Time Energy and Money

26 Make great choices – We have all been given a great gift of making choices in life. You have a choice to eat either a carrot or a mars bar. You have a choice to train or to sit in front of the TV. It’s really up to you!

27 Utilise Intensity instead of Duration – The more intense the exercise the greater the metabolic demand. Twenty minutes of intervals may only burn 200 calories during this time frame, vs a 2 hour run which could burn up to 800 calories. The interesting part is after the 20 minutes of intervals, the body continues to burn more and more calories vs the long slow run, which stops burning calories as soon as you stop running. So over a 24 hour period, doing 20 minutes of intervals could burn well over 2000 calories. Which one would you prefer?

28 Drink more water – the body is made up of 70% water, so drink more water!!

29 Feed the fire, fuel your metabolism – think about your metabolism as a fire place. If you throw small amounts of wood on the fire throughout the day, your house will be warm all day. If you eat small meals throughout the day, your metabolism will be optimal.

30 Use your BUTT – the butt is the biggest muscle in the body. The more muscle you use in one go, the more calories you burn. The more calories you burn, the less fat you will have. Kettlebell swings are a great exercise to fire the butt and burn calories.

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