Weight management guide
If weight management is your goal, please see below your step-by-step guide to success:
Steps to success
- Create a calorie deficit
To lose weight you need to consume fewer calories than your body needs to maintain weight. This creates a calorie deficit. The combination of a healthy lower-calorie diet and a good exercise regime is vital. Adding specific weight loss and body toning supplements will give you far faster results than using diet or exercise alone.
- Eat 5-6 meals/snacks per day
To reduce hunger and speed up your metabolism, eat five to six small meals a day. This is easy when you include sports nutrition products. Your calories for the day should be split between these smaller meals. Skipping meals reduces your metabolic rate and allows your blood sugar levels to drop. A regular intake of protein throughout the day combats this effect.
- Pick a high protein meal replacement
It has been shown that using meal replacement bars and shakes that are rich in whey protein, not only preserves muscle when dieting, but also reduces hunger pangs and helps you reach your weight loss goals more easily. People who use support products such as supplements, shakes and bars that contain weight loss nutrients often see even faster results. These products promote weight loss when used in conjunction with the advised exercise and diet plan and contain ingredients that research shows could speed weight loss.
- Perform regular resistance training and cardio
Muscle is metabolically active - in other words, it burns calories. If you lose muscle, your body's demand for calories decreases, making weight loss harder. The best way to preserve lean muscle and give your body that attractive, toned look is to train at least three times a week for around 45 minutes. Aim to complete three resistance sessions (weights / circuits / bands / DVDs) per week for around 45 minutes and gradually add cardiovascular training (running/cycling/aerobics) to your regime up to two or three times per week. This will increase the calories burnt and increase fat loss.
- Stay hydrated and lose fat
Aim to drink two to three litres of water a day to maximise your performance and optimally support your fat loss goals. This is easily achieved by drinking small, regular glasses of water and/or low-calorie rehydration drinks.
- Have a post-exercise recovery snack
If you're doing a lot of exercise, especially resistance exercise (e.g. weight training), then it's vital to maximise recovery by getting the right nutrients inside your body straight after training. This will help to replace lost energy and allow damaged muscle to repair and recover faster. A high-quality protein formula taken immediately after exercise will help you recover in time for your next workout.