Exercise

For those Individuals looking to Improve Overall Size and Strength without Promoting the Accumulation of Excess Bodyfat

Although there is no such thing as a perfect way to build your best body ever, it can be said with great certainty, the foundation of any successful physique transformation program is proper exercise, optimal nutrition and scientific supplementation.

Aerobic Exercise Strategy

This is any form of activity that raises your heart rate. This could include; stationary bike, rowing machine, running, squash, aerobics, biking, touch rugby etc…
Ideally conduct your chosen aerobic activity for 20-30 minutes, 1-2 times per week on days that you do not perform resistance-training (i.e. training with weights). Preferably do aerobic exercise first thing in the morning on an empty stomach as studies show that you body will burn up to 300% more bodyfat as a fuel source if exercise is done first thing in the morning. Exercising in the morning causes the body to dip right into stored fat to come up with the energy required to make it through the exercise session.

Resistance Exercise Strategy

Perform a "high-intensity" weight resistance-training workout. High intensity means keeping you rest periods between sets of 60-90 seconds. Try to utilise core exercises such as the bench press, leg press, barbell curl, shoulder press etc for no more than a 60 minutes duration, four times a week.

Sample Exercise strategy

Monday	Resistance training, chest, shoulders and triceps
Tuesday	Resistance training, Legs (quads, hamstrings & calves)
Wednesday	20-30 minutes of aerobic exercise
Thursday	Resistance training, back, biceps & abs
Friday	Resistance training, chest, shoulders and triceps
Saturday	20-30 minutes of aerobic exercise
Sunday	Free day

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3 Diet Tips

Water
Did you know that water is essential for weight loss? Water helps to flush your body clean of toxins and fat. Drinking ample water each day allows your bodily functions to work optimally. One of the biggest benefits of drinking water while losing weight is that it makes you feel full! If you always have a full water bottle with you and drink it throughout the day, it will take away your "extra" hunger and help you from snitching unwanted calories!

Fiber
Fiber is a wondrous fat loss aid. Eating foods rich in fiber throughout the day will really make you feel full and help to keep your appetite in check. Try to incorporate about 5 grams of fiber per meal (about 25 total for the day). If you are currently not up to par with your fiber intake (and chances are you are not) gradually increase to 25 grams per day to prevent bloating.

Free day
Yippee! A day of eating anything you want, anything you desire is allowed! Not only is it allowed, it is also encouraged. By completely denying yourself of all sweets and snacks while dieting, you may be setting yourself up for a disastrous fallout. Allow yourself one day per week where you can have a piece of your favorite dessert or a couple of Pina Coladas or whatever your favorite treat may be. This can really help you mind to "breathe" and accept the dietary changes the other 6 days of the week.