Cardio Training

If you want lasting weight loss and fat loss, you must monitor what you eat and how much. It takes more than just working out hard to reach your goals. Its important to eat enough but not too much or too little. What you eat matters. Eating 1000 calories of healthy food is more effective than eating 1000 calories of junk food.

Follow my Top 5 Nutrition Tips and you will have a better chance of losing the fat and weight and keeping it off.


1. Eat breakfast every day! Your body has been fasting all night. A good healthy breakfast gets your metabolism kicked off for the day. Eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along all day.

2. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan. Include foods such as lean meats, fruits, vegetables, whole grains, low-fat diary and nuts. Severely limit sugars of all forms, fast food and foods in a box or bag. Comply with your meal plan at least 90% of the time.

3. Eat protein with every meal. Protein helps you feel fuller for a longer period of time (thereby eating less) and repairs your muscles after a tough workout.

4. Carbohydrates are not your enemy! They are your body's preferred source of energy (especially during exercise). Its important to have a meal plan that includes the macronutrients (carbs, protein, fats). The primary cause of weight gain is a caloric surplus (eating more calories than you burn). There are some instances where carb cycling can be a great strategy to burn fat. But, you should master the basics of nutrition first.

5. Build muscle and burn fat to change your body to lean and toned. Don't skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training).

You don't have to eat immediately after your workout (if you want to eat immediately after a workout, YOU DIDN'T WORKOUT VERY HARD)! There is a 30-45 minute "window of opportunity" where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. If you miss this "window of opportunity" it is gone forever. A carb/protein shake will work well.

-Cathering Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine. Get it now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs