As soon your alarm blares, down 500ml of cold water. You’ll boost your metabolism by 24% for 90 minutes because your body must spend extra energy to bring the cold water down to your core temperature. P op a bottle in the fridge before you go to bed so it’s ready for you when you wake up and you’ll be burning fat until you get to work.
9:30AM: BOOTCAMP BURN BEFORE BREAKFAST
Most PT’s will tell you to eat before you hit the gym but according to a study in the British Journal of Nutrition, you can burn nearly 20% more fat if you workout pre-breakfast. ‘This is because your blood sugar levels are low so your body has to use fat as fuel for your muscles to work,’ says Dean Hodgkin, International Fat loss and Fitness Expert.
If yoga is your exercise of choice, it’s best to do it first thing. Experts suggest that you process information quicker and more accurately afterwards than after performing an aerobic exercise. Ideal pre-meeting.
10:45AM: TUCK INTO A STEAK
It’s a bit caveman, but red meat and nuts is the breakfast of choice for the founding father of strength and conditioning, Charles Poliquin. Research in the British Journal of Nutrition found that eating higher-protein meals at breakfast led to a greater feeling of fullness and less preoccupation with food thoughts throughout the day.
The journal Diabetes Care also says that the healthy fats in nuts stabilized blood sugar levels, meaning the participants didn’t succumb to the lure of the vending machine at 11.30am.
1:30PM: LOAD UP ON LUNCH
A recent study in the International Journal of Obesity found that those who ate approximately 40% of their total daily calories from carbs and protein before 3 p.m. dropped an average of 11% of their body weight, compared with 9% among those who ate their biggest meal at dinner.
‘The timing of food intake itself may play a significant role in weight regulation,’ said Marta Garaulet, lead author of the study. A sample meal with 40% carbs looks like this: 45g of brown rice and a chicken breast, or a baked sweet potato with homemade chilli con carne.
1:35PM: POP A PROBIOTIC
Midway through your lunch, pop a probiotic capsule. According to a 2010 study in the European Journal of Clinical Nutrition, researchers found that taking the probiotic lactobacillus gasseri for twelve weeks reduced belly fat by 4.6%.
A healthier gut means less inflammation in the intestines. Taking it mid-meal will ‘boost satiety and the feeling of fullness after meal,’ says nutritionist Carrie Ruxton. It will also help you absorb vitamin K and B from your food – vital for bone and blood health.
4PM: HAVE A BREW
But make sure it’s a green one. It’s rich in a plant compound called ECGC, which promotes fat burning. Three to five cups a day could reduce your body weight by nearly 5% according to a French study.
Switch from bags to matcha green tea powder – studies show that it can increase thermogenesis (the body’s own rate of burning calories) by up to 40% and using a powder means your body absorbs all the antioxidants (which can get left in the leaves in the bags).
6:45PM: THE LAST SUPPER
To maximize weigtht loss, you need to eat dinner early then fast for around 14 hours until breakfast the next morning. Studies suggest that this dietary adjustment—eating only when you’re most active and giving your digestive system a long break — helps to regulate weight.
Try a lean protein like chicken or fish with green veg sautéed with red chilli flakes. It will raise your metabolism for the three hours after you eat, helping to burn the calories accumulated during the day.
8PM: WALK IT OFF
You’ve had your tea, now lace up your trainers and go for a brisk 10 minute walk. According to the Mayo Clinic, light, post-meal exercise can lower your blood sugar and prevent your body from storing fat.
If your local area is more prison than promenade, try doing the Apanasana – Knees-to-Chest yoga pose – known relieve gas, indigestion and bloating. Lie down, relax and inhale, placing your hands on your knees. Exhale, and hug your knees to your chest. Rock your knees from side to side. Stay for five to ten breaths, and release your knees. Repeat, then watch the rest of Corrie.
11PM: GET SOME SHUT-EYE
Finnish researchers found that women who reported sleep problems were more likely to experience a major weight gain (more than 11lbs). Aim for 7-9 hours to help keep cortisol levels in check. ‘This stress hormone regulates your appetite,’ says Christianne Wolff, weight loss specialist and personal trainer. ‘If these are out of sync then you’ll never feel full.’
Fatigue can also affect the body’s ability to metabolise carbohydrates, which leads to high levels of blood sugar and the overproduction of insulin, which can lead to the storage of body fat. So beauty sleep exists, just make sure you get it.
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