- Weigh in weekly, same scale, same day of week, time of day
- Eat Breakfast (with PROTEIN)
- Limit or eliminate simple sugars (sweets, processed carbs)
- Eat 3-5x per day, small meals (PROTEIN AT EVERY MEAL)
- Keep a food log
- Drink ½ your body weight in ounces of water per day
- Sleep 7-9 hours per night
- Develop healthy coping mechanisms for reducing stress
- If possible, train in the morning on empty stomach or very light meal
Goal: Weight And Body Fat Loss
- Weight training 2x per week
- Work up to 200-240 minutes of cardio per week (70-80% of max HR – intervals 2x per week)
- Daily calorie total: Eat 300-500 less than Total Metabolism
- 1-2 “cheat meals” per week
- Focus on how clothes fit AND the scale
Goal: Muscle Gain And Body Fat Loss
- INTENSE weight training (traditional, functional and circuit: variety!) 3-5x per week
- INTERVAL cardio 2-3x per week (20-30 minutes each workout) – can be combined with weight training (during or immediately after)
- Daily calorie total: Eat at or slightly above your Total Metabolism
- One “cheat day “ per week
- Focus on how clothes fit NOT the scale
Rami Odeh is the President of FormWell Personal Fitness Training. FormWell’s mission is to provide safe, effective, time-efficient and affordable personal training to all levels of exercisers in a professional and fun environment. To learn more about the services that Raimi and FormWell provide visit: www.formwell.com.
Rami shares his opinions, not legal advice, about increasing performance and limiting liability.