LOWER LDL CHOLESTEROL

• Link
• diet:
  • soluble fiber: oatmeal, apples, pears, brussel sprouts
  • whey protein
  • reduce trans fats: cookies, crackers, cakes
  • reduce saturated fats: red meat, full-fat dairy
• increase physical exercise: 30-min, 5x week:
  • brisk walk
  • volleyball
  • forward lunges
  • ab workouts

FAT LOSS

• 2200-2500 cals/day
• high protein, low fat
• CARDIO – 3x/week, 20-30 min
• STRATEGICALLY CHANGE
  • strategically change cals for metabolism (every 2 weeks of weight drop)
  • body wants to store fat + adjusts quickly to keep body from "guessing"
• BALANCE HORMONE below a lbs point → 1 re-feed day/week to replenish muscle glycogen
• CONSISTENCY: 12-week diet, cannot "out-train" bad diets!
• DEFICIT: -500 cal/day for week = 1 lb

DISCIPLINE

• ! HUNGER INCREASES in losing fat
• 4-5x workout – consistent but change it up
• constant hunger = weight loss
• sustainable – enjoyable foods; eg. big 700 cal salads

CHANGE SOMETHING

• break homeostasis / set point. if hunger increases, you're losing weight
• enjoy – high volume, low cals (salad)