- Train using 'big' multi-joint exercises like squats, deadlifts, bench press, chin ups & wood chops to maximise muscle activation and the boosting effect on metabolism.
- Avoid 'isolation' single-joint exercises such as bicep or leg curls unless you have unlimited training time.
- Use short rest periods of 10-60 secs in order to prompt the greatest growth hormone response.
- Vary exercise parameters such as 'rest periods' and 'movement tempo' with the aim to constantly stimulate the body, facilitating continual adaptation.
- Become lean quickly by using a 'hypertrophy' protocol i.e. More than 3 sets of 8-12 reps at 70-85% of 1RM, per exercise, 5-8 exercises per session.
- By increasing 'time under tension' of each rep you invariably burn more energy and increase 'post-exercise oxygen consumption'. E.g. use a 1 second concentric and 4 second eccentric phase.
- Train to trigger an 'anabolic response' thus increasing levels of growth hormone and therefore the lipolytic (fat burning) ability of the body.
- Utilise a 'circuit training' style of programme with short rests between sets for maximal growth hormone response.
- For gradual but continuous fat loss, cycle between circuit training and 'strength' phases that use heavy loads (90-95% of 1RM, 5 or more sets with 2-3min rests)
- Train hard, 3-4 times per week, in an attempt to frequently stimulate the whole body. But don't over-train.
- Tend to train the 'anaerobic' system more than the 'aerobic' when in the gym. Or play a sport more because most sports are generally more anaerobic than aerobic.
- Do 'high intensity sprint intervals' for conditioning. For example use the 'Tabata' method of 8 x 20 sec periods of maximal work with 10 sec rest periods between each set.
- Stay as active as possible during your daily life. Move more: take regular brisk walks, always take the stairs, habitually stand up and move around whenever possible if you have a 'desk job' and carry out lots of practical tasks like gardening and cleaning when you have spare time.
- Avoid watching too much telly in the evening by doing relaxing physical activity such as yoga, stretching, foam rolling or meditation.
- Eliminate all processed foods from your diet - don't buy them, don't eat them !
- Eliminate all trans-fats such as margarine from your diet. Your body doesn't need or want them !
- Don't avoid the good fats - they're essential. Studies show that people who have diets high in good fats have more testosterone and other useful androgens, thus more muscle and therefore higher metabolisms.
- Be smart, eat fats, especially the omega-3-rich meats and fish.
- Take fish oils to boost omega-3 intake and look to balance your omega3:omega-6 fats.
- Eat a diet high in good quality proteins. Choose organic options whenever possible.
- Always choose vegetables over wheat or grain products.
- Raise your metabolic rate and thus burn more calories at rest by eating a higher proportion (at least 25% of your diet) of high quality proteins
- Avoid high G.I. carbohydrates and only eat low G.I. vegetables and berries.
- Reduce inflammation, which can lead to fat gain, by eating a diet rich in anti-oxidants. Try kale, broccoli, bok choi and cauliflower.
- Eat coloured peppers, aubergines, garlic, onions, mushrooms, water chestnuts and non-green veggies to boost fat loss.
- Drink a lot of water everyday - 2 to 3 litres - to stay hydrated, quench hunger and detox the body.
- Avoid alcohol, juice, soda and sports drinks. Stick to water, tea and coffee.
- For a radical approach, eliminate all alcohol or choose Spanish red wines if unavoidable.
- Take a probiotic to improve your gut health and digestion.
- Don't buy or take cheap, poor quality supplements because they can do more harm than good.
- Take BCAA's or a protein shake to boost amino acid levels.
- Drink coffee or take caffeine prior to working out to increase fat burning and work capacity.
- Drink organic green tea to boost fat burning and aid in detoxification.
- Limit or eliminate fructose from your diet, especially before training, because it blunts fat burning.
- Avoid milk before working out because it is known to be 'insulintropic' and causes consistently high levels of insulin that reduces the amount of energy burnt.
- Don't drink caffeine after training because it has been known to raise cortisol when you need to recover and rebuild.
- Have a hearty, protein fuelled breakfast and avoid cereals or processed foods.
- Eliminate all sugar from your diet. Sugar is the enemy to fat burning.
- Make an effort to get enough sleep. An early-to-bed, early-to-rise sleep pattern has been shown to improve body composition.
- Remember, you have complete control over what you put in your mouth and eat. No one ever ate anything by accident !