SEVEN SECRETS TO A LEAN BODY

FITNESS SPA’S
7 “GET LEAN” SECRETS
1. Eat 5-6 small meals per day. By eating small, nutrient balanced meals every 2-3 hours throughout the day you will kick your metabolism into high gear and become a fat burning machine. When you eat small, frequent meals your body has a constant flow of energy throughout the day. This will help prevent cravings for junk food and it also will rev your body's fat burning abilities. Each meal should be roughly the same size and contain protein, carbohydrate and fat. Preferably a ratio of 30% fat, 35% protein and 35% carbohydrate. (ex: grilled salmon, salad with mixed veggies, oil & vinegar and nuts, 1/2 cup brown rice.)
2. Do not eat poor quality carbohydrates. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruit juices. Eating these foods will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.
3. Increase your muscle mass. The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do resistance training 2-4 times per week, add some muscle, and crank up that metabolism.
4. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when you’re satisfied not when you are so stuffed you cannot even get down another bite.
5. Up your cardio intensity. Include 1-2 short, high intensity cardio sessions in your weekly schedule. Jump on the stair master for 12 minutes, full throttle, and you will get the fat burning.
6. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts by leaving you feeling satisfied. Vegetables, fruits, beans, nuts/seeds and whole grains are ideal sources of fiber. 7. Drink Water... and lots of it. Staying hydrated and filling up with at least 8 glasses of H2O per day will help you stay full and fueled for fat loss.
7. Drink Water... and lots of it. Staying hydrated and filling up with at least 8 glasses of H2O per day will help you stay full and fueled for fat loss.
See you at Fitness Spa!
Mollie McCarl, Certified Personal Trainer
770-632-3595
http://www.ptcfitnessspa.com/