- Aim for lower G.I carbohydrates. This will help to keep your insulin levels under control. High G.I carbohydrates cause a large surge in blood sugar, this in turn causes large spikes in insulin levels.
- Drink more water. Our bodies are 70% water and our brains around 85%. Dark-coloured urine indicates you are dehydrated. Aim for a clear pale-colour urine.
- Cut down on alcohol consumption. A gram of alcohol provides 7kcals. (A gram of fat provides 9kcal)
- Replace saturated fats with more healthy mono and polyunsaturated fats.
- Avoid trans-fats. These are normally found in biscuits,many margarines, cakes, pastries, pies and many other pre-prepared foods. These bad fats raise LDL cholesterol (Bad) and also lower HDL cholesterol (Good).
- Increase calorie expenditure after workouts. Working at a higher intensity during your workout will increase E.P.O.C. (excess post-exercise oxygen consumption).
- Don’t get stuck in the same routine. Your body is the master adapter, keep it challenged and mix up your programme a little!
- Increase muscle, burn more calories. Studies show adding 2lb of muscle can burn an extra 65 kcals per day.
- Ensure you warm up and cool down before and after exercise.
- Want to know more ? As one of my clients you will benefit from all the latest tips on training to your full potential!
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