Basic nutritional guidelines for fat loss

. Make small decreases in food and beverage calories and increase physical activitity
. Distribute protein, carbohydrates, and fat throughout the day and at each meal
. Consume less than 10% of calories from saturated fats
. Choose whole grains and fiber-rich foods over refined grains and simple sugars
. Limit alcohol consumption
. Scheldule no fewer than four and as many as 6 meals a day. This helps to controll hunger, minimize blood sugar fluctuations, and increase energy levels throughout the day.
. Avoid empty calories and highly processed foods, which contain many calories but do little to provide satiety
. Drink plenty of water
. Try measuring your food for one week to gain a better idea of caloric values and serving sizes


 If your main goal is fat loss than the most important factor will always be nutrition. HIIT ( high intensity interval training) along with strength and resistance training will benefit you tremendously.
Here is a HIIT workout that you can do any where.
.10 burpees
. 30 seconds of mountain climbers
. Sprint 25 yards
. Bear crawl back to the beginning

 Repeat this five times as quick as you possible can. The whole workout will probably take 15-20 minutes but you will be drenched in sweat, gasping for air and that much closer to your goals. Have a healthy and happy Father's Day!



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