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.Try a meal replacement shake ifyou are crammed for time.ADDITIONAL TIPS FOR WEIGHT LOSSThere is no such thing as an overweight Warrior.First and foremost, you willneed to train hard but let s look at a few tips that will help you beat the flab.Kiss Starvation Goodbye - One of the most important steps to getting in shapeand burning fat is to EAT! A lot of people stop eating to lose weight.WRONG!When your body notices a shortage in food, it responds by protecting against theloss of fat.It slows down the burning of calories.Your body basically notices starvation so holds on to as many calories as possible.Rather than burncalories, you conserve them.Eat five small meals and you will keep themetabolism cranking!Vary Calorie Intake - It is a good idea to increase your calorie intake a little overyour typical maintenance level every three or four days.For example, let s saythat you are trying to lose weight.You plan to eat 2250 calories per day.Ratherthan staying at this exact level each day, bump up your intake on the fourth dayto around 2750.By increasing calories occasionally, you prevent your body fromadapting to the low calorie intake.You do not want your body to adjust to a lowercalorie intake by slowing the burning process.Keep your body guessing and itwill continue to burn away the fat.The 3500 Rule - There are 3500 calories stored in one pound of fat.There are2500 calories stored in one pound of muscle.To lose one pound of fat in a week, 150you should consume 500 fewer calories than you use for fuel each day (3500calories in 7 days).To gain one pound of muscle, you should consumeapproximately 350 calories more than you use for fuel each day (2450 calories in7 days)The Kick Ass and Stop Whining Rule OK, let s get to the most important weightloss tip.The best way to lose weight is not with some magic pill or potion.Thebest way is by BUSTING YOUR ASS with the Warrior workout.Forget all thenonsense, you need to work hard to get the results you really want.Let s kickass and leave the whining for our opponents when we knock them into oblivion!ESTIMATING CALORIESLast but not least, let s take a look at how many calories you will need.It isimportant to fuel your body with the proper amount of calories to ensure energyand muscle growth.Keep in mind that too many calories will cause weight gainand increased body fat.There are several complex formulas available to helpestimate calorie needs.Rather than make this a math class, let s stick to asimple yet effective method to estimate your calorie needs.1.Multiply your body weight (IN POUNDS) by 11 for men or by 10 for womento determine your Basic Intake2.Multiply your Basic Intake by.5.Add this number to your Basic Intake.The.5 represents an Activity Level Factor.As Warriors our training isintense.Non-athletes would use.3 or.4 based on lower activity levels.3.Add an additional 10% to your total by multiplying by.10.The additional10% accounts for those calories used for normal body functions such asdigestion.Let s look at an example.I will use myself and round my weight to 150 pounds.1.150 x 11 = 16502.1650 x.5 = 825a.1650 + 825 = 24753.2475 x.1 = 247.5a.247.5 + 2475 = 2722.5I should consume approximately 2722.5 calories per day.On intense trainingdays I will increase the.5 Activity Level Factor to.6.Remember, these numbersare approximations.SUMMARYEat 5 or 6 moderate sized meals per day.Limit your fat intake, eat primarily carbohydrates and protein.Avoid fried food, instead choose baked or broiled foods. 151Avoid high sugar sodas or juices, instead drink sugar free juices or dietsodas.Drink plenty of water.Always read the labels on food packages.Low fat does not always mean low calories.Many low fat products arehigh in sugar.Intense training increases your need for vitamins and minerals.Supplementation will help with recovery and muscular growth.Eat complex carbohydrates that are low on the glycemic index.Supplement with protein powder.Eat foods high in fiber to promote and maintain weight loss.Eat a diet low in fats (avoid saturated fats completely).Supplement with Flaxseed Oil.Leave the alcohol alone.The Warrior s Way It is possible to fail in many ways.while to succeed is possible only in one way. Aristotle"Luck is the residue of design." - Branch Rickey I have missed more than 9,000 shots in my career.I have lost almost 300games.On 26 occasions I have been entrusted to take the game winning shot.and I missed.I have failed over and over and over again in my life.And that'sprecisely why I succeed. Michael Jordan 152WARRIOR TRAINING ROUTINESFIRST THINGS FIRSTAt this point, I have provided you with several exercises and conditioning drills.Ifyou combine these exercises with a proper nutritional plan, you are on the roadto Warrior fitness.Notice that I use the words If you follow these routines& Anyone canpurchase this book and memorize the exercises and nutritional advice.Simplyreading through the book will not make you a Warrior.If you truly want to be thebest, you must prepare yourself for a long journey of hard work and dedication.Forget about whether or not you participate in any formal competitions.We areall competitors.You should compete with yourself each and every day.Youshould approach each day as an opportunity to improve yourself.You canimprove strength, speed, power, intelligence, morality, or any other characteristicof your life.Too many people piss away their lives.The elderly often look back on their lifewith regrets.Do not let this happen to you.There is no excuse to live withregrets
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