A 5-Step Plan to Get Healthy and Lean

PHASE 1: MOTIVATION
Motivation is the strongest psychological component of fitness and it can be crucial to your success. Why are you looking to change your lifestyle? What is your goal? Keeping highly motivated at all times can be difficult, but often it is the difference between success and failure. Only after the mindset is achieved you can move forward.

PHASE 2: HORMONES
Hormones have a profound effect on health and well-beeing. Low thyroid hormone, low HGH, low testosteronne, high cortisol, high estrogen, or high insulin level will lower your metabolism,stimulate fat storage and muscle loss. So have a serious check up with a doctor who is familiar with bio identical hormones replacement and look for optimal levels. It is necessary if you want to be lean, feel and look younger than your biological age.

PHASE 3: NUTRITION
Nutritional education is crucial to a true lifestyle. Anyone can diet for short terms and lose weight but nobody can sustain, to achieve wellness goals you must learn the fundamentals and incorporate them into your daily routine. Losing fat is not about starving and depriving yourself, dieticians and doctors are trained for weight loss not fat loss, scale matters but bodyfat and inches are more important, and also your energy level.
Eat frequently ( every 3 hours) small meals.

Incorporate high fiber and lean protein, with low glycemic load carbohydrate to reduce insulin secretion.Do not be afraid to eat healthy fat, it burns more calories. Organic coconut oil is an excellent source, it is used for energy instead of being stored, so go for it. Flax seed and fish oil is also very healthy.

PHASE 4: HEIGHT LIFTING
Why would you want to learn about fat loss from bodybuilders? because they have mastered the art of shedding fat while maintaining muscle. Have you ever heard why some people at the gym are in great shape while others seem to get no benefit from working out whatsoever? The people who are in great shape have a high intensity training, combined with a great diet.

A high intensity training with heavy weight will burn more calories during the actual work out and will elevate your metabolism for up to 24 hours after,By working out this way, you will build muscle, and 10 pounds of muscle burn 500 calories a day or an extra pound of fat every 7 days.Do not hurt yourself during intense workout, be supervized by a good trainer

PHASE 5: CARDIO
Combining cardio with weight lifting is necessary to achieve great results, the mistake i see the most in a gym is doing cardio before the weights, NEVER, you deplete your glycogen and the body will not burn fat.

Cardio creates blood supply to all the heart's muscle tissue, lower blood pressure, controls type 2 diabetes, improve lipid profile, improves the mood and of course burn extra calories especially after weight lifting.
Follow these 5 principles to get healthy inside and out, you will stay lean and young.