Posted on: Monday, December 19, 2011
Lindy Olsen; 5 x Miss Figure/Model World and one of Australia’s most respected Health and Fitness Ambassadors shows us how she managed to lose 25kg and keep it off with a simple, no nonsense approach.
There are many ways of toning up and getting in shape but ALL of them require a consistent, lifestyle approach rather than an “All or Nothing” attempt.
I’ve seen so many people (including myself before the whole “lightbulb moment”) try the latest fad diets, pop some miracle weight loss cure (which of course fails) and wonder why they don’t seem to reach their health and fitness goals?
It’s really a matter of going back to basics. So if you actually forget about all the hyped up claims and bogus information out there, you’ll be in with a fighting chance.
So…where does that leave us?
EXACTLY where we should be…right back at square one, making sure we eat a good variety of healthy foods and participate in regular daily exercise.
It’s really not hard when you follow a few basic guidelines, so I’m going to share with you the rules I follow religiously to stay in great shape all year round.
Rule Number 1 - ALWAYS eat a LEAN source of protein at EVERY meal!
You can get your Lean Protein from many different sources. Some of these include chicken breast, lean beef, turkey, fish, kangaroo and egg whites. Eating enough protein is VITAL for muscle growth and repair not to mention many other essential body functions!
Rule Number 2 - Always eat 5-6 meals EVERY day about 3-4 hours apart
This is to support your metabolism and help keep appetite in check making you less likely to pig-out as a result of skipped meals. If you skip breakfast your metabolism may become sluggish and by mid-morning you will be ravenous and susceptible to quick fix high energy/low nutrient foods such as biscuits & muffins. I want to make sure my metabolism stays revved up and I feel satisfied, without any tummy rumbles to help me stay in top gear throughout the day.
Rule Number 3 - Eat your greens
Try to eat at least five servings of fruits and vegetables a day, remember restricting any one of the major food groups can lead to a macronutrient imbalance and corresponding vitamin and mineral deficiency.
Rule Number 4 - Every 9 out of 10 meals you have, has to be in your plan
In other words if you are eating five times per day, you would eat 35 meals per week in total. Effectively 3.5 of them can be your choice, within reason of course! I call these my junk meals, so try to find out what combination works best for you. If I eat well all week I always indulge in a few small treats on the weekends as my reward. This does two things, keeps me sane and keeps my body guessing as to what I’m doing. This approach seems to work well for me as I really look forward to the weekends. Chocolate, cheesecake and Caramel Slice … YUM!
Rule Number 5 - AVOID sugar and Limit your complex carbs with your last two meals unless you are active at night!
Hidden sugar is the number one enemy for most “saddle bag” sufferers and is a major reason why many people fall short of reaching their health and fitness goals. Read your food labels carefully and try to avoid rich sauces and fatty dressings that contain large amounts of sugar as they can be disastrous when trying to control your blood sugar levels and manage your weight. Excess consumption of complex carbohydrates (too much bread, rice, pasta or potato) in the later part of the day unless you are training can also contribute to an energy surplus and if you are not careful can easily be stored by the body for later use. Portion control is paramount!
Rule Number 6 - Drink at least 500ml of water with every 10 kg of body weight
Water is my number one toning secret!!! It has no calories, sugar or fat and is a great way to quench your thirst without adding to your waistline. Many people often mistake thirst for hunger, so if you drink plenty of water throughout the day, you may need less food to keep you feeling satisfied. Not to mention, water helps eliminate waste from your body and if you don’t keep well hydrated your body simply cannot rid itself of those nasty toxins
Rule Number 7 - Move more!
Try to get yourself moving each day for a minimum of 30-45 minutes before your day begins. Whether you get outdoors for a walk or hit the gym just remember to schedule it in before the day ends. I find it best to get it over and done with first thing in the morning. That way if I am tired from a hard day’s work, it doesn’t give me an excuse not to do it. Remember consistency is the key! This will help kick start your metabolism for the rest of the day getting revved up and off to a good start! Any type of regular physical activity, no matter how moderate, can help you to get into shape. You can always increase the level of intensity to speed up your results.
These tips are based on Lindy’s personal experiences with the use of diet and exercise to get into shape. Always seek healthcare professional advice on your individual food, fluid & physical activity needs before commencing a health and fitness program.