Hey guys these are the guidelines and rules I was talking about-hope you get something out of it!!! EXTREME FITNESS RULES
These rules will help burn body fat, increase lean muscle and boost your metabolism. Food stimulates your metabolism when intake is small and frequent.
1. Buy a scale. Measure food uncooked, if possible. Portion size is key!
2. Drink one gallon of water daily. Water is a fat burner.
3. Eat a protein or carbohydrate. As your activity slows down towards the end of your day, your carbohydrates should come from fibrous sources.
4. Keep foods clean and not processed. If you can't kill it or it's not grown, do not eat it!
5. Eat every 3 hours. Small and frequent meals will keep your metabolism rate high.Do not skip a meal.
6. The two most important times to eat are first thing in the morning within a half hour upon waking and 30 minutes after a workout. Protein shakes are good for training.
7. Try to prepare foods at home. I f you eat out, order your foods broiled, grilled or steamed. No seasoning! Add your own!
8. No fruit after 4pm. It's recognised as sugar.
9. Do not consure more than 1500mg of sodium a day.
10. Remember, artificial sweeteners have Dextrose, which is still a sugar. It is not a calorie-free food! It will metabolize as sugar. No more than 75mg of sugar a day.
11. Cardio should be done only in you fat burning zone. 220-age x 75-80% = Target zone for fat burning. Time: 40min/Days:5
12. Take a multi-vitamin with minerals every morning plus antioxidants.
13. Make sure you are resting. This is when you recover. If you do not rest, you will over train and not achieve your results.
14. This is not a diet, this is a life style plan.
15. For best results, log your food.
LOSE YOUR LOVE HANDLES-NUTRITIONAL GUIDE
Everyday Weight Loss Tips:
1. Don't skip a meal! Skipping meals encourages binge eating, or uncontrolled eating. If you wait until you're hungry you'll end up making the wrong choices. Skipping meals also leads to greater fat storage.
2. On average we eat approximately twice as much bad fat as we should. Become aware of how much you're actually eating each day; calories from fat should not exceed 20 to 30% of your caloric intake each day.
3. Drink plenty of water. It will fill you up and cleanse you all at the same time. Drink 1/2 your body weight in ounces.
4. Eat plenty of fruit and vegetables. They not only taste great, they are nutrient-dense foods containing many vitamins, minerals and phyto-nutrients and fiber protecting you from the ongoing effects of free radicals.
5. Eat smaller meals 2 to 3 hours apart. This will keep your metabolism working at peak performance, and energy levels stay more balanced throughout the day. Small frequent meals help stabilze blood sugar levels in a way that discourages the storage of calories as fat.
6. Each meal should include a lean protein, a low glycemic carbohydrate and an essential good fat for optimum nutritional balance.
7. Lean proteins consist of fish, skinless white meat chicken or turkey, lean cuts of beef, tofu or protein powder drink mixes, legumes, etc.
8. Vegetables that are steamed or eaten raw contain a much higher percentage of nutrients than prepared in any other form. Boiling vegetables causes most of the nutrients to be lost in the water. It's best to steam or microwave vegetables.
9. Remember salad dressings are high in fat. Use fat-free dressings or other alternatives like lemon juice and rice vinegar.
10. Always think ahead and be prepared. Pack healthy food to take to work with you each day, and most importantly...if you go out to the movies, always bring your own snacks.
hello sugarfree. thanks for posting the guidelines. i learned something and i think i wil do some of them. Sometimes i do skip meals for the reason of being busy at work and at home. And i didnt know that it's not good. Well then thanks so much for the info.
"fruits/veggies are filling and (generally) low-cal for the satiety they bring with them. You can enjoy something like a medium-sized banana or apple 20 to 30 minutes prior to bed without fear".
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You will fail sometimes, and that’s okay. The faster you accept this, the faster you can get on with being brilliant.
They were probably having a good giggle when they put that bit about fruit on there.
To be honest guys I just count calories and eat a relatively healthy diet and I exercise (I did 70 minutes today) and take my acai slim and I am losing weight.
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You will fail sometimes, and that’s okay. The faster you accept this, the faster you can get on with being brilliant.
That's cool belle-as I said I was just trying to share some info I had here and see what everyone else had to say about it!! I'm not trying to scam anyone or sell ab circle pro's lol if I was using mine on a regular basis and sticking with these guidelines to the letter I probably wouldn't need the aid of acai ha ha i just genuinely want other peoples input on all this stuff!!? You seem to have taken personal offense to what I have said and I'm sorry you feel that way as I that wasn't my intention-personally i don't know much about the fruit thing cos I'm not much of a fruit eater myself but obviously this is working for you which is awesome!!
Hey carmenelectralover-I know what you mean about the skipping meals I do it all the time especially during the day and by night I find myself snacking too much!! I've taken on a few of these guidelines but would find most of it difficult to incorporate into my life!! I've been on acai for about a week and half and just started losing which I think is because I've really concentrated the past few days on not snacking at night and having small meals!!! I'm still in the mode of weighing myself every morning and I know they say it isn't good but I feel like it's giving me a boost right now when i lose lol! I'm keen to find out what everyone else does to boost there weight losses for the week?? Good luck with it all!!!
Hi there sugarfree.. Finally you've posted the rules.. I have been waiting for it.. LOL! You are right most of it are difficult to follow.. But I do some of them specially the thingy about fruits and veggies, drinking lots of water and preparing for food like Steamed, boiled or grilled. (Less fat muchb better) Thanks my dear. This is a nice thread. :)
Hey KHLOEKOBE-yeah i got busy shopping for my youngest daughters birthday and then got sick and spent half the weekend in bed so it took a couple of days... plus side of that I lost a kilo and half from not eating much ha ha!! It's really easy to know all the right things to do but not so easy all the time to put them into action-as I said to some of the others I'm not a stickler with any of this and I fall of the wagon all the time lmao-GOOD LUCK!!!
hi sugar free i have a ab circle pro but i didn't get that booklet with mine i brought it brand new of ebay but no book some good tips in there i wish i did get one ,, do you like using the ab circle ? i didn't think much of it it hurt my knees and neck it gathers dust under my bed now had it for a long time lol ....i have a cardio twister i love that it makes you sweat like hell and that did come with tips for eating and stuff in the book good luck
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i am not saint and i am not a sinner but everythings cool as long as i am getting thinner
I wish I could have one of those machines at home coz i don't have time to go to gym.. One more thing I don't have enough money to buy one..LOL! So i will stick with acai and my own exercise at home.. :)
@khloekode have a look on ebay serious i never pay full price i am a tight ass when it comes to spending i want the cheapest price going lol ,, i only paid $70 for my cardio twister and they are like $270 or something like that off the tv ...but well worth the $70 it really makes ya work came with books and dvd ..i dont have time to go the gym either, i walk and exercise at home,,, i have 2 children with autism so i can be very time poor some days.....
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i am not saint and i am not a sinner but everythings cool as long as i am getting thinner
wow hopeful that's great bargain...so you reckon the cardio twister works, is that the one you stand and twist your upper body while your feet kinda go on an angle?? i thought they were all just scams and really they losing the weight they never had LOL
Hey guys-I think any of these machines work if you actually use them LOL I got mine a few months ago and used it nearly everyday for a few week and really started to notice the difference but like everything else I stopped using it and it is in my room gathering dust like yours HOPEFULL HA HA I'm trying to get motivated to bring it back out in the lounge cos i find if it doesn't stay there I wont use it and I don't know whats wrong with me it's only 3minutes a day minimum so lazy sometimes! @KHLOEKOBE I got mine from the manufacturers for half price cos its a refurbished one I think it was 270 instead of 540 but there is nothing wrong with it and it still has a 1 year warranty!! I'm a little addicted to buying exercise machines and never using them LOL there's probably no substitute for walking anyway and it FREE!!!! @HOPEFULL does your twister seem to be working lol it's one I don't have haha?
@hopefull and Sugarfree: thanks for the info.. I think I'll save money first to buy them even though they were on their cheapest price.. LOL! But i will let hubby buy one for me (a xmas gift) LOL!
@ gunabe, yes it is the one you stand on i love it the cardio twister when you first use it does kill ya legs lol, but it does get your heart rate up and you really sweat when you use it ,.... @sugarfree i have also been a junkie when buying exercise machines but this is one i really do like it seems to be working when i post my wiegh in on friday hopefully it will show that lol .. @khloekobe heres to xmas and you gettn your gifts lol
-- Edited by hopefull on Tuesday 23rd of November 2010 10:51:38 PM
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i am not saint and i am not a sinner but everythings cool as long as i am getting thinner
@hopefull and KK.... Thanx I too might see if someone will buy me one for xmas-I'll be able to start a gym here soon LMAO! Shame we don't all live it the same town we save money putting our equipment together and do circuit training HA HA
@KK.....I agree it would be nice I think that's half my problem cos I don't mind exercising with others and it's so motivating to have friends around to do it with!!! When I walk with the girls around here the time flies and all we do is gasbag all the way there and back!!!!
i'm depending on santa now KK, hope he doesn't let me down LOL maybe now that I, i mean santa knows, LOL, santa will buy one LOL or in plain english instead of code so that i confuse myself i can buy the damn thing coz you said it's o.k, i'm sure my husband will understand and accept that as my excuse LOL
@KK....yeah I get bored and the time seems to drag on by myself and so hard to kick myself in the butt to go but because I take the dog it's a good motivator to get me going!! @G....yeah I want a cadio twister now LOL I think I just want what everyone else has I should use the equipment I've got ROFLOL
Good for me i had a 40min walk this morning.. Sounds good.. LOL! I promise to be good this week.. Cross fingers! This will continue till next week.. :)
@KK...YAY good for you hope you can keep it up do you have a dog to take? I must admit I skipped my walk yesterday because my wanker man didn't come home from work til 9.30 pissed and I was pissed off "not happy JAN" LOL!!! Hope to get one in today tho!!!
Yup i have a princess type shih tzu.. But i walk with my baby a while ago, I can't walk with the two of them or else I don't bknow what to do if my shih tzu run out.. LOL! Forget being pissed off, just smile.. LOL!
Yeah your right KK it doesn't help keeping the anger or make me feel good but I am so stubborn and tend to hold it for days-especially if I didn't deserve it nothing to be considerate and pick up a phone LOL !!
If I'm angry I just keep in silence, and stay calm, I breath in, breath out and tell to myself everything is gonna be okay.. After a while I'm fine.. :) That's how I control my anger.. :)
Oh you lucky-my bestie like that but I go off my nut lol yell rant rave and then do it some more LOL and then am cranky for hours if not days depending on how bad I thought the crime was!! I also take off to my mothers if it's a humdinger that really ****s him and thats my intention LOL!!
I yell all the time HA HA and don't hold back if what I feel!!! Sometimes its a good thing to just get it out and other not so much LOL but people say to me all the time i look younger than my age I think worrying about things stress makes you look older!!!!!
I always hell because my 2 daughters are so playfull. They always run around the house and because of that some of my Flower Vases are broken. lol! But then what can I do I have to be patience because they are just little ones. LOL! I just simply YELL.
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"Even if you are on the right track, you'll get run over if you just sit there."
....i have a cardio twister i love that it makes you sweat like hell and that did come with tips for eating and stuff in the book good luck 
