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Are you ready for the 21 day fat loss challenge with Precision Athletics Vancouver?

For those of you taking on our fat loss challenge here are five tips:

5) Resistance training- if you are doing mostly cardio you need to add weights. If you are doing weights , spice it up. For fat loss, the best is to do circuit training mixing weights and cardio. You would perform high intensity interval training and a full body weight program. Choose multi joint compound exercises such as lunges with a bicep curl vs. just standing bicep curl.

4)Cardio Training- Do High intensity intervals i.e. sprint and recover. Look at the body of a sprinter football player who sprints (WR or RB) vs. body of a marathon runner. After a good warm up I like 10 minutes of sprinting 20 seconds on with a 10 or 20 second recovery interval.

3)Essential Fats- If you are not eating enough essential fats (Omega 3-6-9) your body will hold onto your stored fat. Most of the important Vitamins are fat soluble, so to survive your body will hold onto fat if enough is not coming in. It does this so it can use the fat to transport fat soluble vitamins into the cells. Dr. Udo of Dr. Udo’s oil recommends 1 tbsp per 50lbs bw per day of his 3-6-9 blend. Add essential fats to every meal or snack with avocado, nuts or seeds.

2)Protein- Have lean protein with each meal and snack. try preservative free turkey slices or boiled organic free range eggs for snacks.

1)Carbs- Eliminate: sugar, grains (yes including Kamut and Ezekiel etc.) and flour (pasta, crackers). Instead get all your carbs from fresh fruits and vegetables, preferably organic. You can literally eat as much fruits and vegetables as you like. I am not talking about juice (which has the natural fibre removed) whole unprocessed is always best.

Try all of these for the 21 days and I guarantee you will be amazed with the results!

Craig Boyd is one of Vancouver’s top personal trainers, boot camp, and CrossFit  instructors. Check out his websites http://www.precisionathletics.ca/ and http://www.precision-bootcampvancouver.com