1. Eat breakfast EVERY DAY
2. Eat some protein with every meal, aiming for approximately 1 gram protein/pound of body weight for men and .8 gram protein/pound of body weight for women
3. Think fiber, not carbs
4. Drink about half gallon of water for every 1000 Calories you eat
5. Keep fat under 30% of total calories consumed; this amount will typically come from foods you naturally eat, rather than adding fat to foods. That is unnecessary and added fats are typically not healthy.
6. Drink unsweetened green tea throughout the day-aim for at least 3 cups each day
7. Have at least 1 fruit and or vegetable at every single meal, with the goal of 5-13 servings total each day.
8. Get a few grams of fish oil each day, either through fish and or supplements
9. Do not skip a meal with the intention of "saving Calories"
10. Record what you eat and drink...self-monitoring is crucial to success
11. Do not have an all or nothing attitude towards food...if you can get 90% of your intake to meet the guidelines listed above, you'll succeed.
12. Eat smaller meals throughout the day; never skip a meal to "save calories", as this will likely lead to overeating.
Go the distance,
Tyrone Johnson
http://www.knockoutworkouts.com/
No comments:
Post a Comment