Follow These Ten Tips Daily to Help Maximize Your Results.
Losing weight takes commitment and focus and the first step toward getting serious weight loss is getting serious about your weight loss program. Carefully review each of the 10 Rules for Rapid Results and refer to these rules each day, using them as a checklist to ensure that you are on target to hit your goal weight. If you are serious about getting rapid results, focus on these specific rules and incorporate them into your daily routine to maximize your success on the program:
Rule 1: Weigh, measure and count all of your foods so you know exactly how much you are eating. Portion sizes can be deceiving and misjudging them will hinder your weight loss. Remember, if you’re having trouble, LA Snacks and LA SlimDown™ are easy portion-controlled options.
Rule 2: To hold yourself accountable, record and keep track of what you eat daily. Fill out your Diary pages completely; the more information you record, the more information you will have to recognize patterns and make improvements.
Rule 3: Consume all of your assigned daily servings including 2 LA Lites each day. Your assigned servings provide you with the nutritional components you need and eating less than these servings or skipping portions can actually slow weight loss by slowing your metabolism.
Rule 4: Follow your Meal Combos and change your eating routine often by eating them in a different order. Each Meal Combo has a structured calorie amount and shifting around the order in which you eat them adds variety and prevents boredom helping to avoid deviation.
Rule 5: Because restaurant meals are generally over-portioned and full of hidden fats, sodium and calories, prepare all of your meals at home and limit dining out. Cook by steaming, baking, roasting or grilling – not frying – and always use nonfat cooking spray instead of butter, oil, fat or grease.
Rule 6: Use LA TakeOFF Juice as part of your regular routine. It cleanses the body and rejuvenates your metabolism so follow the TakeOFF2 Diet Plan every 14 days to promote the healthy conditions in the body that optimize weight loss.
Rule 7: Avoid alcohol as much as possible. Even though light beer and wine are options, not only does alcohol add empty calories, but it impairs judgment which can lead to overeating and deviating.
Rule 8: Drink at least eight 8oz glasses of water every day (64oz/2L) to stay hydrated and to help prevent your body from retaining water. When consuming additional beverages, avoid anything with more than 10 calories per serving. This cuts out extra calories that provide little value.
Rule 9: Take your LA SmartTrim™ Nutritionals daily to give your body the nutrients it needs to support optimum health and to assist in healthy body functions including metabolism while you work to lose weight.
Rule 10: Exercise at least three times per week to burn calories and increase weight loss. Not only does exercise help you burn calories, but it builds muscle and improves muscle tone which contributes to an overall improved appearance.
How to build muscle fast !
Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you’ll almost always see a headline like this: “Gain 15 Pounds of Muscle in 6 Weeks.”
If it were so easy you’d have millions of muscle-heads running around. Even though building muscle tissue can be a challenge, I’m going to outline some very specific principles that can pack on the muscle faster than you can throw away that copy of “Muscle and Fiction”!
Before we get started though I want to clarify a few points.
The ridiculous claims made by most fitness and bodybuilding magazines are only there to get you to buy that issue – nothing more! If you are serious about strength training you need to be reading books and NOT cheesy fitness magazines.
Ok… here we go.If it were so easy you’d have millions of muscle-heads running around. Even though building muscle tissue can be a challenge, I’m going to outline some very specific principles that can pack on the muscle faster than you can throw away that copy of “Muscle and Fiction”!
Before we get started though I want to clarify a few points.
The ridiculous claims made by most fitness and bodybuilding magazines are only there to get you to buy that issue – nothing more! If you are serious about strength training you need to be reading books and NOT cheesy fitness magazines.
You have to provide what I call a “stimulus”. This can be done in many ways and I’ll address a few in just a moment. Basically, you need to force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others but all can work. Here are a few examples of how this can be done effectively.
First, the basic and common methods:
- Increase weight or resistance
- Perform more repetitions
- Perform more sets
- Move the resistance slower
- Rest less between sets and exercises
- Pre-exhaust (perform an isolation exercise first and immediately continue with no rest on a compound movement. ex. chest flye and then chest press)
- Static holds (hold the resistance in the hardest position of the range of motion. ex. the top position during a leg extension)
- Partial reps in weak range (perform a portion of the rep where you are weakest. ex. the top half of a rep of leg extensions)
- Strip-set (after a warm-up set, perform 3 sets back to back with no rest while starting with the heaviest weight possible and each time strip off some weight to allow you to continue)
1 ½ reps (perform one full rep and then on the second rep only perform half the normal range of motion and then return to starting position to begin the next rep. ex. one full rep of lat pull downs, pull second rep all the way down, resist weight back up but only half way and then pull back down)
Although this article is geared towards individuals who are interested in gaining muscle size, the principles can also be used for individuals who want to build strength, increase metabolism, or tighten and tone muscles.
Here are some general recommendations for different goals…
If your goal is to tighten and tone muscles:
- Focus on increasing reps, decreasing rest, and changing exercises frequently
- Train each muscle group twice per week
- Perform fewer sets of many different exercises (1-2 sets per exercise)
- Focus on increasing weight
- Train each muscle group once every 7-10 days
- Perform multiple sets of each exercise (2-5 sets per exercise)
- Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes, rest time, etc)
- Train each muscle group on a variable schedule (experiment by training a muscle group 3 times a week and then once every ten days)
- Perform multiple sets for a while and the perform single sets for a week or two
Some final reminders:
The recommendations above are general and of course would need to be adapted and adjusted for your personal goals and experience. For those of you who are advanced and may be thinking there’s no way you can build strength by training once every 10 days I challenge you to try it for at least 4 weeks, or those of you who think that you need to stick to the same basic movements like bench to build size I challenge you to try shocking the muscles by changing the exercises you perform each week for 4 weeks, and those of you with little experience I hope that you’ll throw away the fitness magazines and learn what really works.
There are some great books on these subjects and for those of you who are serious about strength training I personally recommend you check out the books “APEX” and “No Turning Back” by Brian Johnston. You can find them online at www.iart.com
If you have any questions about the techniques described in this article please feel free to contact me. You can email me at jesse@achieve-fitness.com
I wish you the best!
The recommendations above are general and of course would need to be adapted and adjusted for your personal goals and experience. For those of you who are advanced and may be thinking there’s no way you can build strength by training once every 10 days I challenge you to try it for at least 4 weeks, or those of you who think that you need to stick to the same basic movements like bench to build size I challenge you to try shocking the muscles by changing the exercises you perform each week for 4 weeks, and those of you with little experience I hope that you’ll throw away the fitness magazines and learn what really works.
There are some great books on these subjects and for those of you who are serious about strength training I personally recommend you check out the books “APEX” and “No Turning Back” by Brian Johnston. You can find them online at www.iart.com
If you have any questions about the techniques described in this article please feel free to contact me. You can email me at jesse@achieve-fitness.com
I wish you the best!