Over-exercising can lead to weight gain the same as insufficient exercise can.
Remember, the human body naturally burns 2,000 calories a day, so don’t stress over the number of calories burned during a workout, because if you burn 300 calories on the treadmill, that means you’ve burned 2,300 calories that day. So if you have eaten 1,000-1,500 calories, then you’ve still burned more than you’ve consumed.
Weight and resistance training should be included in every work out regime.
Muscle burns more than fat, which is why weights and resistance is important, because the more muscle you have, the more calories you burn during rest periods.
You should always leave at least 24 hours between weight sessions.
You should have at least one rest day per week.
Never skip breakfast, it is the most important meal of the day and studies show that those who skip breakfast for an extended period gain more weight than those who eat it daily.
Studies also show that those who get 5 serves of low-fat dairy a day lose more abdominal fat than those who only got 3 serves. So up your low-fat dairy intake, especially before & after exercise.
Results can take a week or more to begin to show, so never let yourself get discouraged from healthy eating and exercise. It will be worth it in the long run.
Remember to drink 2-3L of water every day. Adding lemon juice (from a real lemon) to at least 1L of that water intake can help with detoxing your body, feeling better and weight loss.
Be sure to get 7-8 hours sleep every night
Your diet should consist of 40% fibre, 40% carbohydrates and 20% lean protein
When sitting down (even driving) try to make it a habit to hold your abs tightly. This way, you’ll be constantly working your abs without even realising.
Aim to eat AFTER exercising rather than before. Your body needs the right foods after exercise to repair and build lean muscle to help burn calories.
If you are struggling to find the motivation to do 45-60 minutes of Cardio, talk yourself into only doing 15-20 minutes. Generally, once you get started you end up doing the whole 45-60 minutes anway.
Make sure you eat enough. One should eat an absolute BARE MINIMUM of 1,000-1,500 calories per day to avoid slowing down metabolism and letting body fall into starvation mode.
Studies have shown that using diets such as the ABC diet which promotes inconsistent eating leads to less-controllable obesity later in life.
Always stretch after intense exercise. It is important to relax your muscles to avoid cramping/injury. It is always best to warm up before exercise as well.
Just 20 minutes of intense skipping can burn up to 250 calories!!
Never be too strict on yourself as this is what leads to binging. Allow yourself one small treat at least once a week.