• Multiply Exercise and Nutrition to Look Even Better in 2008

    by Alexander Becker on January 21, 2008 | Link

    It's not rocket science. You know what to do. You know what you should be doing.

    Health and fitness is a great foundation for any lifestyle and you can start right now. If you think there is nothing you can improve, your nutrition and your exercise regimen, you can always refine.

    It is not about whether or not you exercise and watch your nutrition, of course you do, right?

    Executive Summary: Exercise × Nutrition

    Pay attention to exercise and nutrition and you will look good and be healthy. There isn't much more to get started and eventually end up leaner and healthier.

    Consider -- and follow -- these two very simple recommendations --

    1. Eat as much unprocessed food as possible and cut everything processed or refined. Food is fuel.
    2. Move your body and your mind as much as you can in as many directions possible. Stagnation and inertia mean death.

    Fat Loss

    With spring coming soon and after just another year and just another month of feasting, the fat loss issue comes up.

    Let's start with four rules from Christopher Mohr from T-Nation's 2008 Fat Loss Roundtable, Part I --

    1. Eat a fruit and/or at least one vegetable with every single meal.
    2. Plan ahead. Don't go to work without any food at all, then wonder why you opted for fast food at noon, hit the vending machine at 3 PM, and are famished on the way home so you decided to order a pizza to pick up for dinner.
    3. Define your goals and write them daily. If you don't know what you're working toward, you're going to continue to struggle.
    4. Move more! I'm all about complexes, interval training, large body movements like deadlifts, etc. but what about the other 160-plus hours during the week when you're not at the gym? Walk more. Get on a bike and use that as your transportation. Use the stairs instead of the elevator.

    ... and continue with Mike Roussell's 6 Pillars of Naked Nutrition from The 2008 Fat Loss Roundtable, Part II --

    1. Eat five to six times a day.
    2. Limit your consumption of sugars and processed foods.
    3. Eat fruits and vegetables throughout the day.
    4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
    5. Focus on consuming lean proteins throughout the day.
    6. Save starch containing foods until after a workout or for breakfast.

    Skinny Fat

    Misguided diets or radical diet attempts often lead to a skinny-fat look. Try to eat more and get lean --

    Don't you think it's about time to eat in order to get healthy and lean?

    Complacency

    Do you think it's enough? How do you know? There are at least 5 reasons to get even leaner --

    Something that gets infinitely harder, the closer you come to reaching the absolute goal, is the ideal feat to fight for. If it was easy, anybody would do it and succeed. Competition is the ultimate comparison. There is only one first place.

    Time

    You say you're short on time? Try something like the 4 minute-workout --

    The X-minute workout, a running gag among fitness professionals, can still be employed effectively, especially as an addition to a well balanced schedule involving resistance training, intervals, and aerobic work.

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