“What’s the best exercise and diet plan…..
.. for the Gym, Running, Swimming, etc. ?”
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- Spent hours in the gym or running without the results you hoped?
- Feel fitter but don’t seem to be able to lose those inches?
- Desperate to get to your ideal weight?
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Introduction ….
If you are going to the gym, running, etc. to lose weight then getting better results will depend as much on your exercise diet plan as well as all the hours you spend running.
For example something as simple as exercising or running on an empty ‘fuel tank’ (or one containing the wrong fuel) can result in you feeling tired, have problems concentrating, shorten your stamina and endurance or take longer to recover.
Especially if you want to lose weight (or get a nicer shape) then the key is to follow the right plan, and trying to avoid the two most common mistakes.
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Mistake 1 – Eating the wrong food
For exercise and sport your diet plan is just as important as how much and when you eat.
Especially if you want to combining exercise, running & cycling with losing weight you need to focus on eating foods that have a low glycemic index.
Because the lower the GI index the better…
All carbohydrates (like pasta, potatoes, bread, etc.) convert to blood sugar-some fast, some slow – and the Glycemic Index measures the rate the conversion takes place.
If you are following an exercise and diet plan that contain high-glycemic carbohydrates (ones that turn to sugary quickly)this slows down your fat burning process and (more importantly for sport) decreases your energy levels.
Here’s why:
When you eat high-glycemic carbs, your blood sugar levels soar ; when this happens your pancreas produces insulin. One of the roles of insulin is to keep your blood sugar levels regulated – but its also a storage hormone. When your sugars go up, your body produces the storage hormone to clear the excess sugars. Those sugars end up in fatty tissue. Ultimately, your gaining fat, because internally, your telling your body to store.
Here’s why it’s important for sport and losing weight:
When you overproduce insulin, you clear the sugars out of your blood – the end result is that you are now hypoglycemic.
What does that mean? Your blood sugar levels are lower than they should be, “you crash” or get lethargic, and now your body craves sugars. So what next? You have to snack again, and the cycle continues.
By switching to low-glycemic carbs, the energy release is gradual and long lasting which is ideal for athletes, you do not tax your pancreas, you do not over-produce a storage hormone, you feel better and you’re in a better position to lose weight or more accurately, burn body fat.
How Quickly will you see results ?
Even a very simple change like switching the last meal before you run (or go to the gym) to using a low glycemic product like the Herbalife Formula 1 Shake you would notice a real difference.
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How does it work ?
Example 1 – Fran *
Lost 3 kilos and improved my marathon times
I thought that I was reasonably fit and healthy and weighed in at a satisfactory weight of 63-65 kgs.
However, I was feeling the strain of a demanding business, work related travel, three small children, keeping up with the garden, training for and running 1/2 marathons, tennis and wherever possible skiing. On top of all this I had to deal with asthma and continual hay fever.
This was all until I was introduced to Shapeworks. I managed to lose about 3 kilos but what was really amazing was the centimetres I lost, especially with my legs.
My whole body just “firmed up”.
I now have stamina to burn and have never felt better or healthier before. Thanks to Shapeworks I am continuing to better my Marathon times and feel fantastic.
- Results ? – Lost 3 kg / firmed up, more energy and stamina
- Fran used Herbalife – available from Herbal Energy
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Mistake 2 – Following the wrong exercise diet plan
What you eat, and when you eat, is as important as your exercise
However linked to the above if you don’t change your diet then you simply won’t get the best results from your sport, running, the gym, etc..
Because your “exercise and diet” plan should provide all the balanced nutrition your body needs on a daily basis.
It is important to have a plan where:
- You lose excess weight
- By reducing excess calories
Without sacrificing important nutrients like protein, potassium and iron.
Linked to this you need a plan where your reduce your calorie intake while at the same time boosting your energy levels.
(have you noticed how gyms are always busier at the beginning of the week?)
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How does it work ?
Example 2 – Jerry B
Jerry always exercised regularly and thought that was enough to stay healthy, but he was a physical wreck.
Jerry remembers “Was I wrong! All the while I was working out, I was eating unhealthy foods and the pounds piled on.
Going on a low fat diet didn’t make any difference.
Fortunately, he was introduced to the Thermojetics® Weight-Management Program and things began to change for the better.
Jerry B.
- Results ? Lost 35 lbs and 18 inches
- Jerry used Herbalife – available from Herbal Energy
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If you want to get better results –
focus on 3 key items :
1. Switch to low GI index foods…
Even a very simple change like switching the last meal before you run (or go to the gym) to using a low glycemic product like the Herbalife Formula 1 Shake you would notice a real difference.
Because that way you will be cutting back on calories whilst at the same time boosting your energy levels. Leading to weight loss as well as improved energy & stamina
2. Boost your Protein intake
When you play sport your muscles need high quality protein to rebuild & get stronger.
The ideal time to have protein is within about 1 1/2 hours after sport – either by having a meal containing protein or for better results use a protein drink.
3. Use Isotonic Drinks
Because when you are just use water you are missing out on a major opportunity.
When you sweat your body loses ‘electrolytes’ such as sodium, potassium, etc. Replacing these (by using an isotonic drink) will help your body hydrate helping avoid muscle cramps, tiredness and headaches.
How can we help ?
We designed this site to provide background advice for our customers on how to get better sport results by following the right exercise and diet plan.
In particular we specialise in helping people lose weight when training the gym, doing exercise (like running, swimming, etc.) or playing sport. For more information f0llow the links on the right.
Alternatively there are 2 options :
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1. Follow a Sports Diet Plan
If you combine a specialised exercise diet plan with running (going to the gym, etc.) you can get some really spectacular results.
For example a plan like the ’Truth about Abs’ will show you how to lose those inches around your waist, what to do in the gym and what to eat & when.
By follow in the plan (in just a few weeks) you will see a real difference, in addition to helping improve your sport and exercise results. More details
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2. Using Products
Using the right sports nutrition products are a very easy and very effective way to get fast results. You 
don’t need to worry about selecting the right food – simply make sure you are using the right products at the right time.
We especially like the Herbalife range because they are very effective and approved for use up to Olympic standards.
For example the Exercise and Diet Plan has been specifically designed to help you lose weight & boost sport results.
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