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The Hunger Games.
By engaging the simple to follow hunger games principles, it is ‘impossible’ not losing 8kgs of unnecessary weight, if you have 8kgs to lose. Ultimately, we’re changing your appetite towards driving your ‘ideal’ weight for life. .
The next Game Starts: 24th Feb - 29th Mar, 2020.
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1) Note the hunger games do's & dont's,
2) Choose your weekly menu,
2) Shop and prepare,
3) Schedule the supplementary 'easy' action,
4) Check out my weekly toolbox meeting - and new meal choices.
DO'S
Do's
✔ Choose your best lifestyle-friendly weekly menu,
✔ List, Shop, and prepare your weekly food on the Sunday,
✔ Post up your weekly menu on the fridge,
✔ Note - meal portions are recommendations based on the average appetite and energy needs. They may require subtle tinkering.
Do - Employ these appetite satisfaction brain tricks.
✔ 40% of meal calories from protein - see menu,
✔ Every meal must feature a good dietary fibre portion,
✔ Start every meal with a glass of water - ideally gassed and lightly salted with pink Himalayan salt,
✔ Eat slowly - eating and talking is a good idea, void of distracting screens,
✔ Add spices like cayenne pepper, wasabi, and soy sauce,
✔ Finish breakfast and lunch with a caffeinated drink - coffee (ideally black), Tea, or Green Tea,
✔ Consider a post evening meal, Ginger & Lemon Tea,
✔ Fast, 3/7 lunches,
✔ Use smaller plates,
✔ After plating, contain and store remaining food,
✔ Brush your teeth after your meal,
✔ Exercise 'aerobically'/ meaning, more easily, during the Hunger Games,
✔ Read a paperback before bed and consider Valerian Forte for sleeping support,
✔ A little evening quality dark chocolate,
✔ Solid over liquid meals,
✔ During Days 1-21, if you don't feel hungry at 'mealtime' still eat, a little.
Do's
✔ Choose your best lifestyle-friendly weekly menu,
✔ List, Shop, and prepare your weekly food on the Sunday,
✔ Post up your weekly menu on the fridge,
✔ Note - meal portions are recommendations based on the average appetite and energy needs. They may require subtle tinkering.
Do - Employ these appetite satisfaction brain tricks.
✔ 40% of meal calories from protein - see menu,
✔ Every meal must feature a good dietary fibre portion,
✔ Start every meal with a glass of water - ideally gassed and lightly salted with pink Himalayan salt,
✔ Eat slowly - eating and talking is a good idea, void of distracting screens,
✔ Add spices like cayenne pepper, wasabi, and soy sauce,
✔ Finish breakfast and lunch with a caffeinated drink - coffee (ideally black), Tea, or Green Tea,
✔ Consider a post evening meal, Ginger & Lemon Tea,
✔ Fast, 3/7 lunches,
✔ Use smaller plates,
✔ After plating, contain and store remaining food,
✔ Brush your teeth after your meal,
✔ Exercise 'aerobically'/ meaning, more easily, during the Hunger Games,
✔ Read a paperback before bed and consider Valerian Forte for sleeping support,
✔ A little evening quality dark chocolate,
✔ Solid over liquid meals,
✔ During Days 1-21, if you don't feel hungry at 'mealtime' still eat, a little.
DONT'S
Don't
✔ Make it up as you go,
✔ Catch yourself eating a commercial meal, unless,
✔ GIve up after three days - please, you gotta have a crack!
Don't - Employ these appetite enhancers.
◦ Loads of complex carbohydrates - pasta, bread, commercial wheat-based cereal,
◦ Most products containing refined sugar - including sauces,
◦ Snacking on commercial so-called healthy bars (eg. muesli-bars),
◦ Beer on an empty stomach,
◦ A pantry of appetite enhancing food - corn chips, rice crackers, biscuits, sweets, sugar-coated nuts,
◦ Sweet chilli sauce - well - pretty much most commercial sauces,
◦ Soups, which, for the most part, will leave you hungry shortly after,
◦ Get caught eating, particularly the volume, what people around you are consuming,
◦ All protein shakes, particularly, chocolate, strawberry and vanilla flavoured,
◦ Eat salad only, be sure to add sufficient protein,
◦ Exercise too hard or too long, beyond your current fitness level - see Exercise Guidelines.
Don't
✔ Make it up as you go,
✔ Catch yourself eating a commercial meal, unless,
✔ GIve up after three days - please, you gotta have a crack!
Don't - Employ these appetite enhancers.
◦ Loads of complex carbohydrates - pasta, bread, commercial wheat-based cereal,
◦ Most products containing refined sugar - including sauces,
◦ Snacking on commercial so-called healthy bars (eg. muesli-bars),
◦ Beer on an empty stomach,
◦ A pantry of appetite enhancing food - corn chips, rice crackers, biscuits, sweets, sugar-coated nuts,
◦ Sweet chilli sauce - well - pretty much most commercial sauces,
◦ Soups, which, for the most part, will leave you hungry shortly after,
◦ Get caught eating, particularly the volume, what people around you are consuming,
◦ All protein shakes, particularly, chocolate, strawberry and vanilla flavoured,
◦ Eat salad only, be sure to add sufficient protein,
◦ Exercise too hard or too long, beyond your current fitness level - see Exercise Guidelines.
⁍ Given your intensity is relatively 'easy', plan a daily dose.
⁍ Life will likely dictate the odd missed day, and this is OK.
⁍ I once felt building up towards 7/7 workouts was appropriate, however, your easy 50-70% effort allows for daily action.
⁍ Personally, I prefer morning sessions - get up and tick the box.
⁍ Yes, I expect a session on your birthday and on Christmas day.
⁍ You should feel like you're working but never stressed.
⁍ You must finish feeling like you could have continued.
⁍ Effort is perceived at your 5-7/10, only.
⁍ Your good form should never be placed under stress.
⁍ As your fitness improves you'll move faster at 'your' 5-7/10 effort zone.
⁍ Click the blue icon below for a closer look at 'your' ideal exercise effort.
⁍ Start with a brisk walk and shuffle up over time, body permitting.
⁍ Walking over any terrain is fine, including a treadmill if this be more convenient.
⁍ Of course, riding, swimming, x-trainer, and the step machine are all good options.
⁍ If time allows, keep going at your 50-70% effort.
⁍ Yes, more is better, providing you're holding your 50-70% zone.
⁍ I would recommend logging a longer session on the wknd - up to 90 minutes.
⁍ Aim for the magical 150 minutes of action each 7-day period.
⁍ Mix up your courses, buddy up if possible, and, indoor training can be a great option.
⁍ Squats: 2 sets x 10 reps with 15 seconds rest
⁍ Push Ups: 2 sets x 10 reps with 15 seconds rest
⁍ Torso Twists: 2 sets x 16 reps with 15 seconds rest
⁍ Back Arches: 2 sets x 6 reps with 10 seconds rest
⁍ Tricep Dips: 2 sets x 8 reps with 10 seconds rest
⁍ Check out the video demonstrating all the movements on the next slide.
⁍ I suggest starting with the safest action of each exercise first and moving towards the more difficult option when your strength develops.
⁍ Perform each exercise slowly, with your best form.
⁍ Your ideal dumbbell load has you completing the sets working harder to complete the final few reps.
⁍ I tend to start most men with 2 x 10kgs DB's.