Craig Ballantyne of Turbulence Training has some great tips to help with your fat loss:
1) No liquid calories (with the exception of a post-workout drink).
Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.
You must also limit your alcohol intake - especially if you are adding mix to drinks…that is a double calorie bomb! A single “Jack and Coke” is over 200 calories (100 calories from booze and 100 calories from mix).
2) No fast food.
Do not eat at fast food restaurants. Even if you choose what youthink is healthy, remember this:
Fast food restaurants are all about profit.
And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor -especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just
politically-correct opinion. If it’s fast food, it’s poor food.
Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green,
half-pink tomato is “barely” healthy eating.
The politically-incorrect truth is that it’s going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That’s the truth.
But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.
Make one small improvement to your nutrition everyday for the rest of your life.
3) Eat more fruits and vegetables.
If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).
Stick with fiber-rich fruits and vegetables - organic if possible.
4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).
Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts.
Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.
5) Be consistent with your workouts.
And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.
It doesn’t matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days
when the moon is in line with Saturn…don’t worry about the details, just train consistently.
Click here to get Turbulence Training
==> http://www.turbulencetraining.com
6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.
译文:
有助减少脂肪的五大妙招
Craig Ballantyne的湍流训练包含了一些有助于减少脂肪的妙招：
1）不要液体卡路里（加强训练后饮料除外） 远离所有的果汁、苏打水和运动饮品。如果你正在尝试减少脂肪，液体糖分是你最不需要的东西。
你必须还要限制酒的摄入－特别是当你在酒中加混合物的时候…那相当于是个双倍卡路里炸弹！一份“Jack and Coke”就超过了200卡（100卡来自烈酒，100卡来自混合）。
2）不要快餐
不要在快餐店用餐。虽然你选择了你认为是健康的，但是要记得：快餐店永远是为了利润。
为了利润，他们会供给你便宜的、快的、便于准备的食物，食物成份的质量就会很差－特别是蛋白质。
现在你也许会读到，你仍然可以在快餐店作出健康的选择。但是你要知道，那只是政治上正确的观点。只要是快餐，都是差食物。
走进一家汉堡店，抓起一个夹了鸡胸肉和一片老生菜和半绿、半粉的西红柿的白面包，不可能是健康的饮食吧。
政治上不正确的事实那就是需要时间和力气才能吃的正确。你要计划、采购、准备健康饭菜。你要花时间自己洗菜、切菜和煮菜。那就是事实。
但是，相信我，品尝起来绝对会比快餐味道好，健康饮食会使你变得更加机敏。吃快餐会，你会感觉很糟，下午的时候你就会想在办公桌前吃些甜点。
在你以后的生活中，对你每天摄入的营养做一点小的改进吧。
3）多吃水果和蔬菜
如果你每天吃2人份，那么到本周末的时候每天吃4人份。即使你觉得每天吃到5人份已经很厉害了，还要将其加倍（用2-3周的时间继续至每天10人份）。
如果可能的话，坚持吃富含维生素的水果和蔬菜。
4）每天吃1oz杏仁或核桃（上午1/2oz，下午另外二分之一）
坚果大多用油烘烤的（可能会变成反型脂肪），所以坚持吃自然状态的或干烤的坚果。
不要惊慌…这点小数量的坚果不会使你变胖，但是会填饱肚子并有助于减肥。
5）坚持锻炼
确保锻炼有效性。简单易懂易做的，坚持湍流训练燃烧脂肪锻炼系统。
早饭前后或者晚饭前后，或者当月亮和土星在同一直线下午1点的时候，锻炼都没有关系…不用担心细节事情，只要坚持不断联系就好。
6）奖励一条妙招：午饭和晚饭后散步（或者你吃完一顿大餐后）。研究表明散步有助于控制你的胆固醇和甘油三酯，另外就是任何的运动都比坐着不懂看电视吃甜点强的多。