40 THINGS YOU NEED TO TICK OFF IN 2017 TO HELP REACH YOUR TRANSFORMATION GOALS


Those who fail to prepare can prepare to fail! If you want to make 2017 your year you will have to prepare and plan how you are going to achieve your transformation goals! Luckily for you, we have taken care of most of the planning, all you will have to do is tick it off!



1. TAKE A GOOD LOOK


In order to find out where you are going you need to find out where you are starting. Take a before picture from all angles of yourself and keep it somewhere digitally so you can have quick access to it in times of motivation.



2. FIND INSPIRATION


Cut out or print a photo of someone, preferably a fitness model or idol whose physique you admire in a non-creepy way. Stick this to your fridge so you can have a stare down when you reach for that unnecessary treat.



3. SET AN OVERALL GOAL


Be realistic here. It’s possible to lose around 500 grams to a kilogram a week. With that in mind you can easily lose 6 – 10 kilograms a year.


OUR ADVICE:

Aim to lose anything between 500g – 800g a week.



4. TAKE MEASUREMENTS


Measurements are the key to success, how else are you going to know whether you are on the right track or not?


OUR ADVICE:

Aim to take your body measurements at least once every 2 – 4 weeks.



5. IDENTIFY THE FLABBY AREAS


Take the time to identify which parts of your body you need to work on, for example, the back of your arms or abs. It’s essential to include weight training to help target and focus on these areas.



6. SET YOUR NUTRITIONAL GOALS


Without the correct nutrition plan you can kiss your transformation goodbye. Ensure that you take some time to find out what nutritional requirements your body needs in order to burn fat.


OUR ADVICE:

An average female or male looking to lose weight usually requires a minimum of 1 gram of protein per kilogram in body weight. E.g. if you are weighing 60kg, you will require at least 60 grams of protein per day.


With regards to carbohydrates, ensure you work on anything between 0.5 to 1gram of carbohydrates per kilogram in body weight. So, an 60kg individual would require anything from 30 to 60 grams of carbohydrates per day.



7. LOG YOUR FOOD


A food diary or app like MyFitness pal can help you stay on track during the day and especially weekends. This will allow you to easily monitor what you are eating and track whether or not you are reaching your daily nutritional goals.



8. EAT VEGGIES EVERY DAY


Veggies are filled with vitamins, minerals and antioxidants which can help boost immune system and bodily functions. Not to mention that your body burns more energy digestion most veggies than consuming it.


OUR ADVICE:

Make sure to include veggies in your nutrition plan on a daily basis. The greener the better!



9. FRUIT IN MODERATION


Fruit like veggies are rich in vitamins and minerals, however, most are richer in sugar than you would think. With that in mind, don’t overdo your fruit servings.


OUR ADVICE:

1 to 2 portions of fruit per day should be more than enough.



10. HYDRATE, HYDRATE, HYDRATE


Water is probably the most essential asset when it comes to weight loss. It helps keep you full, hydrated and it aids in delivering nutrients where they are most needed! It can also help flush out nasty toxins in our bodies!


OUR ADVICE:

Ensure to drink around 2l of water per day, EVERY DAY!



11. EASY ON THE STARCH


If your main goal is to lose weight, you will have to reduce the amount of unnecessary carbohydrates you consume per day. Especially refined and processed carbohydrates. Try and keep it clean with carbohydrate sources like veggies, brown rice, and sweet potato.



12. AVOID THE TRAP


Some foods can be disguised as being healthy, for example, fat free foods. They might say fat free, however, what they don’t tell you is that they have loaded it with sugar to help improve the taste.


OUR ADVICE:

Stick to foods that has a low Glycemic Index (this is usually food that contains anything from 5 – 10grams of sugar per 100 grams)



13. READ THE LABELS


This brings us to point number 13! Always read your nutrition label. If the manufacturer added all sorts of funky ingredients you can’t even start to pronounce, our bet is you probably don’t need it in your body and it’s probably processed.



14. CHOOSE THE RIGHT SUPPLEMENTS


Supplements aren’t miracle workers, however, they can definitely help you reach your goals faster. Have a look at your current lifestyle, and decide which supplements would fit in with your 2017 transformation!


OUR ADVICE:

If your job requires you to be on the move and leaves you with limited time to prep meals, ensure you include a supplement like a meal replacement protein to help meet your daily nutritional requirements.



15. WHEY IT UP


Whey is probably the most important supplement in your supplement arsenal. It can help increase metabolism, kick-start protein synthesis and help meet daily protein requirements a lot easier! Not to mention all the health benefits behind it.


OUR ADVICE:

Ensure to include approx. 20 grams of whey protein in your immediate post-workout regime.


WHEY IT UP


Amplify Whey Infusion

Amplify'ss delicious and exclusive Whey Protein Blend provides the perfect ration of Essential and Non-Essential Amino Acids in their most easily assimilated form. The main reason behind a protein like whey is that it can help spike your protein synthesis which is the key to repairing and building new muscle! Amplify's whey combines a smart blend consisting of whey isolate, concentrate and casein.


BioTech USA Hydro Whey Zero

Hydrolysed whey protein isolate (WPH) is a pre-digested and partially hydrolysed protein powder. During hydrolysation, special enzymes are used to break down protein chains to shorter peptides, which results in a faster digestion and absorption of the given formula. Highly hydrolysed proteins are even less allergenic than other proteins, and are therefore frequently used in protein supplements and nutritional formulas produced for medical purposes.



16. GET CAFFEINATED


Coffee is not the enemy! Abusing it might lead to an increase in cortisol levels, however, 2-3 cups of coffee a day can help speed up metabolism and help free up fat from fat cells!


OUR ADVICE:

Ensure to include a cup of coffee with breakfast, or alternatively look at purchasing a stimulant based fat burner.


GET CAFFEINATED


Chronicle Nutrition LipoSwitch & LipoActivator

SWITCH TO MORE ENERGY + SWITCH TO MORE FAT BURNING
By using correct doses of caffeine and green tea LipoSwitch has been designed to release fat from cells, which can be utilized as energy throughout the day..



17. GO GREEN


Green tea is one of natures natural fat loss elixirs, 1 or 2 cups a day won’t only boost your health but also your fat loss potential.


OUR ADVICE:

If you aren’t a green tea fan, opt for a fat burner that combines both green tea and caffeine for best results.


GO GREEN


Chronicle Nutrition Scorch X7

We have combined 7 of the most hardcore, fat-shredding ingredients currently available to SCORCH body-fat away, and expose your hard-earned lean muscle. Along with the combination of Caffeine, Green Tea, and Cayenne Pepper, is the addition of Raspberry Ketones and L-Carnitine.



18. SPICE IT UP


Cayenne pepper is high in capsicum which is an ingredient found in chilies. Studies have found that this ingredient can help spice up your metabolism and fat burning potential.


OUR ADVICE:

Add some cayenne pepper over your chicken, meat or fish every now and then.



19. INCLUDE WEIGHTS


We don’t mean includes weight by walking with dumbbells on a treadmill. We are talking about getting your hands dirty in the weight section. Weight training can help boost metabolism and increase all kinds of fat burning hormones!


OUR ADVICE:

If you are new to the weight training section, take it slow. Try 1 or 2 exercises per muscle group focusing on 12-15 reps.



20. PLAN YOUR TRAINING CYCLE


Make sure to plan your first training program that includes both cardio and weight training. Many individuals make the mistake thinking that cardio is the only way to go.


OUR ADVICE:

For the first few weeks in 2017 ensure to split your weight training and cardio 50/50.



21. SPLIT IT UP


Now we are referring to your muscle groups. Yes, ladies, unfortunately you will have to spend more time in the weight section that you imagined.


OUR ADVICE:

Here is a great training split to start with:
Monday Chest, Biceps and Cardio
Tuesday Back, Triceps and Cardio
Wednesday Legs (Quads, Hamstrings and Calves) and Cardio
Thursday Shoulders, Abs and Cardio

22. DON’T OVERDO CARDIO


By doing too much cardio you can do more harm than good. It’s better to train smarter than harder. With that in mind make sure to perform cardio sessions 4-6 times a week and no more.


OUR ADVICE:

Aim to start with 20-30 minute cardio session building it up to 45 minutes.



23. MIX UP YOUR CARDIO


It’s important to perform both steady state and high intensity cardio. One helps you free up more fat from fat cells, while the other helps you burn more fat in the mitochondria.


OUR ADVICE:

Try and perform steady state cardio 2-3 times a week and perform HIIT training 1-2 per week.



24. PERFORM CARDIO AFTER WEIGHT TRAINING


Studies have shown that performing cardio after intense weight training can help you burn more fat as energy in the mitochondria.


OUR ADVICE:

After your brutal weight training session, ensure to include either 20-30 minutes of steady state or high intensity cardio.



25. LOG YOUR TRAINING


The best way to keep track of your workouts and progress is to log your training. Write down how many sets and reps you did and with what weight you did it. This will help you stay on track and focused on the main goal; to improve muscle tone and firmness!



26. INCREASE THE WEIGHT


Make sure to try and increase your weight on specific exercises.


OUR ADVICE:

Don’t try and jump too much, start small. Every kilogram helps.



27. LIMIT YOUR REST TIMES


The last thing you need to do is spend too much time in front of the water fountain or to day dream during sets.


OUR ADVICE:

Keep your rest period between sets between 30 – 60 seconds and no more.



28. ACTIVE REST


Active rest means to stay active during your rest period, we are referring to the rest period between sets and exercises. Instead of taking a 30-60 second break, ensure to do a light activity like step ups or air squats to keep your heart racing!



29. FOCUS MORE ON FREE WEIGHTS


Don’t overdo the machines. Don’t get us wrong, machines are great, but studies have shown that free weights can help increase the number of muscle fibres used during training!


OUR ADVICE:

Ensure to include at least 3 free weight exercises in your daily regime.



30. DON’T NEGLECT MACHINES


Like we just mentioned, machines still have a purpose. They can help increase the amount of load on a specific area on a muscle group.


OUR ADVICE:

Make sure to include 1-2 machines exercises into your daily regime.



31. TRY NEW ROUTINES


At some point you are going to get bored with your plans. With that in mind, make sure to try new regimes like Supersets, Tri-sets, HIIT workouts and Active Rest techniques.


OUR ADVICE:

Out of the 12 months ahead, make sure that 4 of them includes something new you either haven’t tried at all or haven’t tried in a while.



32. ADJUST YOUR NUTRITIONAL NEEDS


At some point you should be losing weight, when that happens, you need to ensure that you adjust your nutritional requirements. This will allow you to work with new nutritional requirements for a couple of weeks.



33. BREAK A PERSONAL RECORD


Aim to beat a personal record like a 3km run or 1km row at least once every 4 weeks. This will allow you to constantly improve your fitness level and ultimately your physique!



34. GET A PARTNER


It doesn’t work for everyone but if you have been training solo for a while, ensure to get a partner that has the same goals as you! This won’t only help you stay motivated and focused, but he can also help you scrutinize your form and push out an extra kilometer or 2!.


OUR ADVICE:

Get someone that’s either stronger or in better shape than you. This will allow constant motivation and focus.



35. CHEAT


Believe it or not, a cheat meal every now and then will do more good than harm. Overfeeding the body once every couple of days can help boost fat burning hormones like your thyroid and leptin hormones.


OUR ADVICE:

Treat yourself to a cheat meal every 7-10 days.



36. TAKE SELFIES, NOW AND THEN…


Don’t spam the people on your news feed bragging about a new line or muscle popping out, that’s just not cool. But, selfies are great ways to keep a social file on your progress.



37. BEAT IT UP


Listening to some beats during your workouts can help you stay focused and increase workout intensity according to studies.


OUR ADVICE:

Design yourself a playlist with some of your favourite tunes!



38. REST


This is the most difficult part we know. But ensure that you take off 4-7 days of training every 8-12 weeks at least. You can thank us later.



39. PROTECT HARD-EARNED MUSCLE


Don’t let your hard-earned muscle go to waste by getting yourself a BCAA supplement. Amino acids are the building blocks of muscle and protein and is essential to help speed up muscle recovery and growth. It also plays a significant role in muscle protection.


OUR ADVICE:

Include 3-5 grams of BCAA’s in either you pre- or post-workout regime.


PROTECT MUSCLE


Chronicle Nutrition Prime Amino

Chronicle Nutrition PRIME AMINO is a stimulant-free, amino acid complex formula designed to support high intensity, endurance training as well as muscle recovery. PRIME AMINO features 13 different amino acids including 6 grams of BCAA’s to help fuel your muscles during workouts. PRIME AMINO also contains an Electrolyte and Hydration Matrix to help prevent cramping during races and intense workouts.





Amplify BCAA X4

Amplify BCAA X4 gets directly absorbed by the muscles which can assist in fueling your muscle during training while preventing catabolism. Amplify BCAA X4 can help speed up the recovery process after training and can help increase protein synthesis!



40. CONTROL BLOOD SUGAR AND CRAVINGS


They key to healthy weight loss is to control your blood sugar and cravings. If your blood sugar spikes unnecessarily during the day, it can lead to pesky cravings. So, if you eat food high in sugars they can spike insulin levels, which is not ideal.


OUR ADVICE:

Chromium, ALA and Garcinia Cambogia has been show to help control blood sugar levels and cravings.


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