For Fat Loss tips for my clients
1. NO Tofu or soy
2. No Milk, or skim milk
3. No 烤雞、鴨、鵝 roasted chicken, duck or goose
4. No Caesar salad, cook your vegetables
5. If I go to the restaurant to have carbs, I usually stick to white rice only. No extra oils right?
6. NO Beer or any alcohol
7. I suggest full fat yogurt if you have "low-carbs" diet
8. Coffee only before or during training
9. Sleep around or before 11pm
Trust me. My training performance is much better if I sleep at 10pm rather than 11pm
Two major functions of sleep
Listen to me if you seriously want to lower down your belly (cortisol = stress)
10. Don't train after 6pm.
We are trying to keep cortisol low in the evening
Then you can sleep well.
11. DO NOT think about "Refeed" if you are fat!
12. Sun is not a day off if you are NOT reaching your goal.
Do "active recovery" on non-training day.
e.g. hiking, walking 10,000 steps, badminton, tennis, golf, rock climbing, football......