The Fitness Journal

Tip #5
The 10% Factor
by Dr. John Berardi

If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they’re back to nothing. But it doesn’t have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.

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This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

In a recent blog post Mike Roussell, author of The Naked Nutriton Guide discussed the value of eating locally produced produce rather that eating certified organic food. I think there is a lot of benefit in eating truly fresh (just picked) produce compared to that which you get in your local supermarket. It’s an interesting read and definitely worth checking out.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

Tip #4
Revving Up Metabolism
by Dr. John Berardi

I recommend more calories than most do. That’s because there’s no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you’re worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much ‘damage’ can take place in only two weeks. So if you end up boosting your metabolism, you’ll be thanking me eternally. And if it turns out you’re consuming too much, you can just adjust down.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

In some very interesting news from the Brainready Team, a standard spice in most people’s home has been found to have extremely high levels of antioxidant activity and other health promoting properties. The spice in question - oregano. Yes oregano. I think that the potential benefits of including spices like oregano and tumeric in your diet and of eating a wide range of whole foods should not be underestimated in relation to overall health and fitness. Read all about the value of oregano at the brainready blog.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

Tip #3
Fish Oil Rules
by Dr. John Berardi I consider fish oil to be an essential supplement for fat loss. Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during non-dieting conditions), increases BMR (by up to 400kcal/day), decreases inflammation, and improves the ratio of fat/carb oxidized (sparing carbs, burning fat). Recommended dose: Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA).

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne