With New Years Eve approaching fast continue focusing on your mission: Lose 5 kilos (11 lbs) by 31 December 2011 ...
Keep reading the WHC book - if you have not yet downloaded your FREE copy just go to: www.workplacehealthchallenge.com
Embrace the systems and principles as they are proven. Here's some additional tips to help you along the way:
1. Eat more - not less. Make it your goal to eat six small meals a day (every 2-3 hours). Active people who eat more frequently increase their metabolism which helps burn fat. Use the Nutritional Tracking System located in the book.
2. Balance your protein and carbohydrate intake. At least 3 of the 6 meals a day should contain a balanced portion (size of fist or palm of hand) of lean protein and complex carbohydrates. These macronutrients are vital to feed your muscles and will ensure you maintain great energy levels. Use small sized plates instead of the 'big ones'. This will keep your food portions in check.
3. Train less not more. Don't spend hours and hours training / exercising every day. Keep it short and with intensity. Build up a sweat. Depending on the program you are following (refer WHC book) any one should take under 3 hours per week. That's it! Train less not more. Studies show that to trigger muscle growth requires quick training sessions. The same principle applies to cardio sessions (i.e. walking / swimming).
4. Make long term change. Focus on making small but achievable changes each day. Just by having that water bottle by your side is one fantastic achievement. Replace alcohol, coffee and soft drink with that good old fashion water.
5. Track your progress. If you refer to the WHC book, there is a section of forms and tables to complete. Use these today. Make sure you are recording your weekly scale weight on the table and in the chart. Stick it up at work and on the fridge at home. This constant reminder when you open the fridge will keep you focused.
6. Don't Quit ...
Attention: WHC Team Leaders: Ensure your teams at work are adhering to the systems and procedures as previously discussed. Ask them questions. Ask them about their progress.
Talk next week,
Julian Smith
WHC Team
e - info@workplacehealthchallenge.com
w - www.workplacehealthchallenge.com
P.S. Feel free to send me any questions or comments. Don't forget that once you have completed the MISSION - send me an email.
P.S. We are currently finalizing the 2012 Workplace Health Challenge event which will start in the new year. Dates and booking information released soon. Start recruiting a team for the big one in 2012 and refer www.workplacehealthchallenge.com to your work mates and friends.
