If you had to change only ONE thing to lose fat, then make ALL your liquids no kilojoules – that is, drink only water, black tea or black coffee (avoid artificial sweeteners). Add a spoon of our MCT oil to your coffee for extra energy during the day whilst on lower kilojoules. MCT oil is not stored as bodyfat: It provides wonderful energy for the body (and the brain!).
Workout with weights or kettlebells (esp 2 bells simultaneously) and/or entire bodyweight. Go to: http://wotd.ikff.za.net for easy workouts that you can do anywhere, anytime!
Do Tabatas / hill sprints /high intensity interval training (HIIT) once a week. Get your heart-rate up high (90% of max) in short bursts for 15-30 minutes. Choose exercises that use your whole body – such as boxing, dancing, burpees or jump squats. Recovery periods between sets (walking or slow jogging) should last between 10 seconds to several minutes.
Sleep. A lack of sleep increases bodyfat, especially around the belly. This is due to hormonal imbalances (leptin and ghrelin), insulin resistance and increased cortisol. Aim for 8 hours.
Don’t cut out starch completely – include some, but not loads. Eat starchy carbs from the earth such as sweet potato, peas, brown rice, pumpkin etc. Avoid man-made starch, such as bread, pasta, baked goods and cereals.
Eat many colours every day in the form of salads, leafy greens and veggies in season.
Fruits…don’t limit these too much.
Eat healthy fats: Virgin, organic coconut, olive and flaxseed oil; raw nuts and seeds. Fish oils.
Eat protein: Whole eggs, dairy, white and red meat, game fish, nuts and seeds. Get one of our AMAZING formulas that have stood the test of time: Thousands of folk have used these with GREAT results! LeanPlex and Whey Power. We now have a new protein isolate called Jireh™Pro which boasts a complete amino acid profile similar to whey protein. It has an impressive digestibility rate of up to 96%. It is completely allergen-free, animal-free and GMO-free!
It’s ok to start over…Most of us have “started over” 1000s of times. Forget where you were, and start where you are now.
Don’t use pharmaceuticals… There are always consequences… “Your body keeps score and it always wins”
Some (other) sensible things: Adequate recovery – Get a coach/ follow a prescribed programme. Take a few days off if you’re feeling sick (You won’t get unfit and fat). Rest aggressively at the start of an injury – Stop….Go to your physio/ bio/ chiro. Be diligent with your supplementary training. Stretch. Work your core.
A little goes a long way… small changes over time; a short workout is better than none at all; eating right for part of the day is better than not at all.
80/80 Principle: Aim for 80% diligence, 80% of the time – you’ll last the distance and achieve your goals!
Trust the process with patience. If you train and eat right consistently, there will be changes.
