Fitness and nutritional tips --- abbas.

Set chort term goals (daily and weekly) rather then long term.< ?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />

Always stay POSITIVE and NEVER GIVE UP!!

- Stay consistent, no matter what, things will ALWAYS come up and try to get in your way, but you just have to keep moving forward.  Even if it is only once or twice a week, just keep at it. Remember, slow and steady wins the race.

- Weight training will NOT make women bigger, it will make you tighter, firmer and smaller.

- You CANNOT spot reduce, working your abs or thighs over and over will NOT help you lose anymore fat in those areas.

- Your body NEEDS rest days, especially after weight training.  Give your body 2-3 days between body parts.  Weight training 5 or more days a week will not help you lose weight any faster, it might actually hurt your chances.  Do NOT over train, more is not always better.

- For best results from your cardio workouts, mix it up, by switching machines, exercises, distance, time and speed.  Interval training or sprints are also a great alternative and help burn more calories and fat.

- Focus on eating clean and healthy foods, such as:  low fat fish, lean meats, chicken, whole wheat foods, brown rice, vegetables, fruits, oatmeal.

- Eat 5-6 small meals, every 2-3 hours, this will speed up your metabolism and keep it going.

- With each meal eat a combinations of PROTEIN and

- MAKE SURE to eat something small and nutritious 45-60 minutes before your workout. Oatmeal or banana's are excellent choices.

- MAKE SURE to eat 30-60 minutes after workouts, especially meals high in protein and moderate in good carbs (whole wheat, veggies, oatmeal, brown rice).

- Drink a MINIMUM of Eight, 8oz. glasses of water EVERY day.

- Additional beverages you can include, diet soda (on occasion), unsweetened tea, crystal lite, black coffee  or black tea (limit to 1 cup a day).

- Limit your intake of  noodles pastas, breads (especially white), crackers, white rice, etc. Use carbs from 100% whole wheat and whole grains.

- Use FRESH fruits and vegetables as often as possible (rather then frozen or canned).

- Use 100% fruit jam to sweeten foods or drinks.

- Use low calorie NO ADDED sugar condiments, spices and fat free dressings to flavor food, USE SPARINGLY!!  (i.e. mustard, salsa, low sodium soy sauce, ketchup, lemon, limes, hot sauce, jam).

- You can eat an UNLIMITED amount of  GREEN vegetables throughout the day.

MAKE SURE to give yourself ONE cheat day or TWO cheat meals a week.  Eat good and work hard the rest of the week and use your cheat day as a reward.


*These statements are based upon research that I have done and by my own trial and error.   The fitness industry is relatively new and there are always new ideas, "studies", gadgets and schemes.  These tips are what I feel has worked best for me and for my clients.  Syed abbas hussain fitness expert. fitness king gym---  call:9848276747.

* cheat meal : "Free Day," others call it a "Cheat Day." Whatever you call it, it's definitely a good idea to "relax" your diet once a week and eat something you really enjoy, provided that you do it in moderation.

If you try to be too strict all the time, then you are only setting yourself up for cravings and overeat (not to mention it

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