HEALTH TIPS

Week1

Sunday
Control your portions! You don't need to eat every time you feel hungry and you don't need to eat until you are full at every meal.
Monday
Stand up when you exercise. With the same intensity, you burn more calories standing rather than sitting.
Tuesday
Eat your smallest meal for dinner. As you get closer to the time that you sleep, your metabolism slows down.
Wednesday
Choose big movements when you exercise. The bigger the movement, more calories you burn.
Thursday
Eat more frequently. Increasing the number of meals you eat while decreasing the portion size is a great way to get all the calories you need, but still drop body fat.
Friday
Preform total body resistance training at least once a week. Doing that will keep you firm and help drop body fat overall.
Saturday
Preform total body resistance training at least once a week. Doing that will keep you firm and help drop body fat overall.

Week 2

Sunday
Eat carbs before 6pm. Carbohydrates will get stored as fat if you eat them after 6.
Monday
You lose muscle as you age, so use resistance training to compensate.
Tuesday
Do not do your grocery shopping whilst hungry. You end up buying more food than you need.
Wednesday
Introduce a new stimulus to your body. Change reps, sets, load, rest and order in your exercise program to ensure consistent results.
Thursday
Do not eat in front of the Television. You'll end up eating more.
Friday
Only Stretch muscles that are tight. There is a healthy amount of tightness in the body that offers stability.
Saturday
Use smaller plates. This will help with portion control.

Week 3

Sunday
Keep a food diary. It will allow you to see what areas you need to improve on.
Monday
Get as much sleep as you can. This will help you recover from workouts.
Tuesday
Avoid saturated and trans fats, but be sure to include foods that have "good" fats in your diet like avocado, nuts etc... This will keep your cholesterol down.
Wednesday
Exercise in front of mirror. This will help with correcting your technique.
Thursday
Include protein in every meal. This will help your muscles repair from workouts and keep body fat down.
Friday
There is no such thing as spot reduction. With diet and exercise you will decrease body fat overall, genetics will dictate which areas will be effected the most.
Saturday
Carbs consumed should be whole grain. Whole grain is less likely to be stored as fat.

Week 4

Sunday
Women should lift weights as well. Despite the myth of weight lifting making you "bulky", women don't have enough testosterone to gain a lot of muscle mass.
Monday
Don't drink your calories. A lot of drinks including sodas, energy drinks and coffees has as many if not more calories than some foods.
Tuesday
Pay attention to your posture. Bad postural habits like hunching over and crossing your leg can create imbalance and instability in the body which can increase your risk of injury.
Wednesday
Drink at least 2 liters of water a day. Keeping hydratred will improve your physical and mental preformance overall.
Thursday
Work bigger muscle groups first. In your workout plan for the day try to complete the exercises that use bigger muscles (legs, back, chest etc..) before the smaller ones (biceps, triceps, abs, lowerback).
Friday
Skip desert. Chew gum instead, this will curb the craving for wanting something sweet at the end of your meal.
Saturday
Preform unstable exercises before stable exercises. Exercises in which your are standing and/or on an unstable surface require more energy than exercises where you are laying down or sitting on a stable surface.