- Eating Enough!! -Yes you can eat too little to lose weight. It is possible. If you're eating 1,200 calories or less, your weight is not going anywhere unless you weigh under 120lbs.
- Cutting out SUGAR!! - We've said this a lot. Try it. Try it for 2-4 weeks. No added sugar.
- Increase Protein & Fat in your Nutrition - Just do it.
- Cut back on the Cardio
- Lift some heavy ass weight
If that didn't break it down for you, here's a simple formula:
(Adequate NEPA/NEAT) + (Adequate + Appropriate Muscle Training) + (Adequate vs Appropriate – Excessive Cardiovascular Training) + (De-stressing your life + Adequate Quality Sleep) + (Adequate but Appropriate Goal Based Nutrition) = FAT LOSS
Take a look at this 4 part series to find out more about the formula. Pretty much it means add your non-exercise activities, mix in resistance training, a little bit of cardio, a lot of stress relief and sleep and nutrition. Then you'll see some gainz.
A great guide to the ins and outs of DOMS or delayed onset muscle soreness. That soreness you feel is what you usually aim for, but its usually the sign of a new stimulus and less so from a kick ass workout.
We all get sick. It happens. The question is, should you exercise or train when you are sick. The answer is yes and no. It really depends on your symptoms, how you are feeling, your energy levels, and how long you've been sick. Sometimes grinding through a session while sick can be a bad thing.