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Default "How To Get Fit for Summer: Your 10-step Guide" by Booz
by Booz 12-05-2008, 08:01 PM

"How To Get Fit for Summer: Your 10-step Guide"
by Booz
[Edited by Narkissos]
Written for: The NarkSide


Do you have a less than perfect body?



Do you carry that little extra spare tire around the midriff?

Are you embarrassed with what God gave you?

Well join the club!

With summer looming large around the corner, now is the time to get yourself started on the road to that fit looking beach body that you've always wanted.

Whether you want to lose that excess fat, so you can look awesome for summer, or you just want to look good in general, this article is for you.



Now weight loss can be pretty easy if you know what you are doing.

I'm going to lay out ten steps to guide you through it.

Follow them, and you will be well on your way to achieving a body that will make others infinitely envious... and I do mean infinitely.



These ten steps are absolute fluff-free.

Basically its all about eating healthier and exercising - which we should all be doing anyways, not just those of us who have less than perfect abs.


Here we go then:


10 steps to a fitter looking body and a healthier lifestyle!!!

Step one.

Understand Eating:


Eat what you need to eat to be healthy, don't overdo it and do not under-eat either.

Fact: If you do not eat at all when trying to achieve what you want you can actually gain weight.

"How's this" I hear you say?

If you starve yourself, then eventually you will have to eat.

When you do eat, you will probably binge.

Additioanlly, when you starve yourself your metabolism will eventually start to slow down.

When you binge - or even if you start to eat 'normally' again - your body will not be able to utilize the calories you take in.

Burning 'em up becomes loads harder.

Gaining weight/fat happens as result.

To avoid all this:

-you need to take in enough calories to keep your metabolism going

-you also need to eat regularly so as to avoid becoming ravenous - as this leads to binge-eating.

As a general rule, in my opinion, women should aim eat around 1500 calories and men around the 2000 mark.



Step two.

Make sure you eat breakfast.

You MUST eat breakfast: this is the 1st meal of your day and it is the most essential.

If you cannot eat in the morning, because you are not a morning eater, then I suggest blending some oats (with maybe some fruit) and a scoop of protein to start your day.

This you can drink quickly and shouldn't be an issue...

It'll be quite light, and it'll cover your macronutrient bases.



Step three.

Carbohydrate timing.

Eat the majority of your Carbohydrates during the day and concentrate more towards proteins and healthy fats as the evening wears on.

Carbohydrates are the fuel of anaerobic activity.

The key-word here is 'activity'.

The rationale for the above piece of advice is this: If you are not (physically) 'active' later in the day, then you need not supply carbohydrates.



Step four.

Food Selection.

The mainstay of your diet should be grains, fruits, legumes, beans, and lean meats.

By making sure these foods are the mainstay of your diet, you are setting yourself up for a calorie reduction, as these foods are less dense calories-wise.

Without any real effort -other than that required to adhere to these food choices- you should begin to notice that your blood sugar (and energy) levels start to fluctuate less through-out

the day.

These foods provide a steady stream of nutrients which facilitate this.


Step five.

Lose the weight slowly.


I'm going to say it to you plain...These "drop 20lbs in one month diets" SUCK!

They are generally for the short term, and more often than not you will put the weight back on as soon as you stop the diet... and start eating 'normally'.

You want to lose the weight keep it off for the long haul don't you?

For this to work you need to lose weight slowly.

I'd suggest weight-loss of no greater than two pounds per week.

This will be, in the long run, the healthier option.

A sidenote: Expect to experience a few plateaus here and there especially if you are gaining some quality muscle through this process.

Don't be frustrated!



Step six.

Try to stay with complex carbohydrates.


Yes I know: This basically is a reminder to step four.

However, I think it should be reiterated.

If you focus on keeping the mainstay of your meals complex carbs (as opposed to simple, or highly processed carbs) this will help keep you full.

This will also keep your blood sugar levels level.

These are points which I cannot stress enough.



Step seven.

Watch what you drink.


Go easy on the alcohol, soda and high sugar drinks.

All of these carry with them an abundance of sugar and calories which will SERIOUSLY curtail your goal to achieve the body you want.

Water really should be consumed religiously... and diet drinks can be incorporated to curb the sweeth tooth where necessary.

Now, don't get me wrong.

I'm not saying that you cannot have some alcohol here and there.

What I AM saying however is, cut back.

Avoid binge drinking.


For further reading, here's a very solid article by Corey Springer called "Cut Liquid Calories... cut body-fat": http://www.getnarked.net/forum/index.php?topic=4561.0


Step eight.

Eat every few hours.


Eat something every 3-4 hours as this will keep your metabolism working stoked.

It'll also keep a solid flow of nutrients coursing through you body.

While some good physiques have been built on three solid meals per day, this manner of eaten has been proven less than optimal for thousands of others.

At the very least, eating every 3-4 hours will prevent binge-eating.

You may remember that a similar reference was made in step one.


Step nine.

Eat real food.


Try and keep your meals solid.

Try to avoid skipping meals, only to replace them with shakes or meal replacement bars.

Doing so every now and then it wont hurt your progress ultimately...

Still, try to avoid making this the norm.
Try to keep to ''real'' foods.

The thermic effect generated will be higher.

Higher thermic effect = higher metabolism = Higher potential fat-loss.

Remember that.


Step ten.

Have a Cheat meal.

Make fast foods and high fat/bad fat meals an occasional treat meal.

I'd say maybe once each week, or once every 2 weeks.

Indulge yourself intelligently.

In my opinion, this will help your metabolism (and sanity) on the long term, as eating restrictively can ''bore'' your metabolism which will make it slow down.

The influx of calories which the cheat meal will deliver, will kick start this again... It will also help to mediate any cravings you may have.

I do hope this will help you get on the way to the body that you have always wanted...

Good luck all!



-Booz
Co-Admin of: The NarkSide

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  #2  
Old 12-05-2008
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Default Re: "How To Get Fit for Summer: Your 10-step Guide" by Booz

Nicely done buddy :hbang:
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Old 12-06-2008
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Default Re: "How To Get Fit for Summer: Your 10-step Guide" by Booz

Quote:
Higher thermic effect = higher metabolism = Higher potential fat-loss.
:o
Looks like: Sex= Higher thermic effect = higher metabolism = Higher potential fat-loss.

Might have to prescribe this to my insignificant other. Win win situation
:angel:
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Default Re: "How To Get Fit for Summer: Your 10-step Guide" by Booz

bump
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Default Re: "How To Get Fit for Summer: Your 10-step Guide" by Booz

Quote:
Originally Posted by Prada
Quote:
Higher thermic effect = higher metabolism = Higher potential fat-loss.
:o
Looks like: Sex= Higher thermic effect = higher metabolism = Higher potential fat-loss.

Might have to prescribe this to my insignificant other. Win win situation
:angel:


bump!
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Default Re: "How To Get Fit for Summer: Your 10-step Guide" by Booz

Quote:
Originally Posted by Prada
Quote:
Higher thermic effect = higher metabolism = Higher potential fat-loss.
:o
Looks like: Sex= Higher thermic effect = higher metabolism = Higher potential fat-loss.

Might have to prescribe this to my insignificant other. Win win situation
:angel:
that about sums it up lol,thanx C...................
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Default Re: "How To Get Fit for Summer: Your 10-step Guide" by Booz

Quote:
Originally Posted by Booz
Quote:
Originally Posted by Prada
Quote:
Higher thermic effect = higher metabolism = Higher potential fat-loss.
:o
Looks like: Sex= Higher thermic effect = higher metabolism = Higher potential fat-loss.

Might have to prescribe this to my insignificant other. Win win situation
:angel:
that about sums it up lol,thanx C...................
thanx C? :scratch:

You been drinking again, you drunken British bastard? :nah:
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Old 12-06-2008
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Default Re: "How To Get Fit for Summer: Your 10-step Guide" by Booz

Quote:
Originally Posted by Prada
Quote:
Originally Posted by Booz
Quote:
Originally Posted by Prada
Quote:
Higher thermic effect = higher metabolism = Higher potential fat-loss.
:o
Looks like: Sex= Higher thermic effect = higher metabolism = Higher potential fat-loss.

Might have to prescribe this to my insignificant other. Win win situation
:angel:
that about sums it up lol,thanx C...................
thanx C? :scratch:

You been drinking again, you drunken British bastard? :nah:

the thanx was for C posting the article for me.............
and i agreed with wat you said about the insignificant other lol...................
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  #9  
Old 12-10-2008
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Default Re: "How To Get Fit for Summer: Your 10-step Guide" by Booz

Hm.. I don't remember posting this.

Prada, let's do the breathalyzer test on this one
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Old 12-10-2008
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Default Re: "How To Get Fit for Summer: Your 10-step Guide" by Booz

Quote:
Originally Posted by Narkissos
Hm.. I don't remember posting this.

Prada, let's do the breathalyzer test on this one
Actually his subtitles seem to have sexual innuendo. Hmmmm...yup definitely been hitting the liquor again.
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