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1. Balance your diet
2. Add exercise
3. Boost metabolism
Recommended equipment:
- Heart rate monitor
- Some fat burner (check body building magazines) to increase your metabolic rate
To do all those:
Morning
Eat fruits (as much as you want), 1 piece of whole weed bread (no more).
Light cardio exercise 2-3 times a week (between 60%-70% of your max heart rate), harder cardio max. 2 times a week (max. 85% of max heart rate peaks)
Snack
Fruits
Lunch
Your main carb loading. Pasta or similar with low fat sauce.
Afternoon
Fruits
Dinner (before 7pm)
Proteins, some lean meat with as much vegetables as you can eat
1-2 x week short exercise with weights.
Other notes:
- If you feel peckish during the day (or night), eat only fruits and vegetables.
- Drink a lot (up to 3 liters a day, don't overdo it)
- Eat multi vitamins especially B's.
- Cut down on alcohol, no white bread with anything except breakfast.
- Look at body fat percentage, not weight!
- ALLOW YOURSELF TO LAPSE every once in a while.
You can drop your body fat from 35% to 15% in 8 months or so if you do over 10 hours of cardio in a week.
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