BRIAN DANLEY FITNESS Home Personal Training
Drink plenty of water throughout the day Consume nonfat/lowfat dairy foods Never skip meals (eat every 3 hours) Do NOT drastically reduce your daily caloric intake (NEVER eat less than 1200 kcals daily) Eat more high-fiber foods and complex carbs to stave off hunger Eat less starchy carbs (e.g., white rice and pasta) Eat high-protein snacks such as nuts, egg whites, beens, and cheese to control hunger Eat plenty of veggies Avoid sodas and high-calorie drinks Reduce red meat consumption to less than 3 times per week Trim visible fat from meat, poultry and fish Eat white meat from chicken and turkey and remove the skin Avoid bologna, salami and other high-fat, high-sodium luncheon meats Eat s-l-o-w-l-y Consume up to 2 cups of coffee per day Exercise daily Perform weight training 2-4 days per week Perform cardio exercise 3-5 days per week Vigorous resistance training will maintain or even increase your muscle mass Reduce fat intake to under 25% of your total caloric intake Reduce consumption of sweets such as cakes, cookies and candy Reduce consumption of high-fat snacks such as chips and ice cream Replace desserts with fresh fruit Practice portion control Eat fresh foods Broil, boil, poach, or bake foods instead of frying Use oils, butter, cream cheese, and sour cream sparingly Avoid heavy sauces on foods Use lowfat versions of mayonnaise and salad dressings Eat foods that have less than 2 grams of fat per 100 calories Eat lowfat protein foods at every meal Do not eat out daily and avoid eating fast foods Start a meal with some soup, salad or fruit Choose less calorically-dense foods (ie. less calories per gram) Perform high-intensity exercise (e.g., cardio intervals, bodybuilding)
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