A couple simple ideas, some repeated from above.
- Add more vegetables.
- Drink more water: a gallon a day or more. Add flavoring if you need to to get it down.
- 20 minute incline walks a couple times a week. Start at 6% and set the speed to something where your heart rate is around 120-130. Increase the speed over time to keep your heart rate around that same level. Eventually increase the incline and drop the speed, and repeat.
None of those should affect performance negatively.
- Decrease calories to stay around .5 to 1lb a week weight loss.
Since you’re only a year in, you should be able to find a sweet spot where you can lose weight and continue improving… but decreasing calories can affect performance, especially if you do it drastically, or make major increases in training load (e.g., like doing Smolov)[/quote]
Thanks for your response. A few questions.
-There is any especial vegetable that you would recomend?
-I already drink mora than a galon of water. Finally get something right.
-my gym doesn’t have a incline walk machique, could i use the eliptic on max inclination?
-I thinking on cut down 300cal of my diet,im been doing some calcs and it seems that i am overeating (4300cal a day) 4000cal must be enough.
If I were to narrow it down, I’d say broccoli and spinach, steamed or sauteed.
Your gym doesn’t have a treadmill? And it doesn’t have an incline setting?
Really just find something to keep your heart rate around 120-130 for 20 minutes or so. Eventually you can up the cardio, but this is a pretty simple way to start.