Richmond Hill Bootcamp
19 Elgin Mills Rd W L4C 4M2 Richmond Hill, ON, Canada

STRATEGIES to LOSE WEIGHT -always get 7-9 hours of sleep -don't smoke, no heroine, no alcohol -go to sleep at 10-11pm -no blue light exposure 1-2 hours before s...leep (no phone, laptop, tv), commit to relaxing and NOT stressing about anything before going to sleep -caloric deficit!!! (track your calories, don't worry about macros too much) -NO sugar -less carbs (breads, pastas, cereals, waffles, pancakes, potatoes, rice)...you can have some "good carbs" such as BUCKWHEAT, quinoa -more protein (very satiating, will allow you to consume less calories) such as meat, fish, eggs -don't add any sauces, dressings, toppings into your food -more spices! -eat 1-3 times per day, NO snacks -have vegetables (GREEN ones) with every meal -NO fruits (especially apples, bananas, oranges), some berries, LOTS of vegetables (GREEN ones) -drink only water (with lemon preferably), green tea and coffee (only in the morning, before 12pm) -strength train ONLY 2-3 times a week -light/steady cardio every day (variety is good)...walk, bicycle, swim -DON't implement all these strategies all at once...change 1 thing in your life, adapt to the new habit, change something else -weight loss is different for different people...implement these strategies and STICK to them -you will plateau at 1 point...once that happens, ask yourself; "Which strategies have I not implemented yet? What can I improve?" See more

Strategies to Gain Weight -caloric surplus!!! -eat more frequently during the day -drink 2 cups of whole milk every single day (if you are lactose-tolerant) -ea...t more carbs and less protein -add sauces, butter, olive oil, coconut oil, dressings to every single meal -drink juices, beer -instread of alcohol shots, have 2-3 small shots of olive oil (this is my favorite) -add milk/cream/butter/honey to your coffee or tea -eat your fruits/vegetables with scoops of peanut butter -strength train 2-3 times per week, no more than an hour, focus on progressive overload -when doing cardio, don't go for more than 30 minutes -eat faster and focus on the food when you eat (you got to train yourself to eat more...with time you will get better at eating) -have snacks during the day See more

Richmond Hill Bootcamp at Toll Bar Park -$10 fee