Get Olympic Results

 

I love watching the Olympics.  These athletes are incredible.  What I love most is learning about how they trained to get in their peak condition for their chance to achieve a gold medal for their countries.  We can learn a few things from the Olympians and I have already started getting a laser like focus for my strength gaining goals since getting pumped watching these awe inspiring men and women.

Here are some tips to help you get Olympic Results:

1.  Know Your Goal.  If you are trying to lose body fat, know where you are going.  Find out where you are right now by having your body fat checked.  You can get this done at any gym for a small fee.  There are several different methods used to check bodyfat.  The most accurate, in my opinion, is when calipers are used.  It is done by lightly pinching specific spots (tricep, quadricep, suprailliac) and using a device to measure those pinched areas.  Once you know where you are, you can easily and more accurately calculate your specific caloric intake.

2.  Measure, Weigh and Record.  Your food that is.  Don’t use the palm, fist and thumb method because depending on how hungry you are, you will lie.  Also, I have found that when women use measuring cups they over measure things also.  Get a nice digital scale that measures grams and ounces and really pay attention to the amount you are eating.  That 1/2 cup of oatmeal may actually be much more than you thought adding additional calories you never intended to eat.

Don’t forget to log every single thing that enters your mouth.  Keep a food log with you at all times.  You’d be surprised how many little extras make their way in.  Those little extras can add an additional 200 calories to your day without you realizing it.  It doesn’t have to be anything fancy.  I small spiral notebook works wonderfully.  I like to use a free site called www.FitDay.com The basic software is all you need.

3.  Strength train.  I’m sorry but going for walk every day is not enough.  You will be frustrated after a month when you still look the same.  If you really want to make changes you need to pick up the dumbbells and make sure they weigh more than 10 lbs. and are not pink, green or blue.  Women will not look like men if they lift heavy.  You will be lean, strong and have no worries of osteoporosis. 

If all you are doing is dieting, you are in for a rude awakening.  You are not losing fat.  You are losing precious muscle.  Without muscle, you cannot lose fat.  Muscle = Fat loss  Remember this please.

4.  Stop eating processed foods.  If you eliminate anything that is made with white flour, chemicals you can’t pronounce, white rice and replace them with whole wheat flour, brown rice, real life vegetables, fruits and lean meats, you will immediately begin to feel better and lose some unwanted pounds. 

Every meal you eat should consist first of protein, then vegetables and fruits and a small portion of starchy carbs.  To really increase your fat burning capabilities and get Olympic results only eat starchy carbohydrates at breakfast and within the hour post workout.  Examples of starchy carbs are brown rice, oats, whole grains, yams, sweet potatoes, red potatoes, etc. 

5.  Eat every 2-3 hours.  Now don’t let this scare you.  These meals should be small, contain protein, veggies and fruits and possibly some starchy carbs (see number).  Eating like this keeps your metabolism burning, your hunger at bay and the fat flying off of you like crazy! 

6.  Rest.  Don’t forget to do this one.  You do not build fat burning muscle while you are working out.  It is built during rest.  That is why it is important to eat protein so the amino acids are readily available in your body to repair your muscles. 

Follow these tips and you will get Olympic Results.