Even if you are an accomplished endurance athlete, you can improve your performance dramatically by reducing your body fat naturally and sensibly with these five suggestions. Any efforts to reduce your weight should be undertaken with common sense and a physician's clearance. Note that nowhere in this list is it suggested that you go hungry, obsess on calories or exercise compulsively - all of which have a negative effect on metabolism and general health.

1) Eat Until 2/3 Full at Every Meal:

Leave the table feeling light and energetic, never full. Purposely leave a little food on your plate to develop the discipline to overcome habitual "stuffing". This practice of eating minimally is fundamental to Eastern philosophy and touted as one of the most profound longevity factors known.

2) Eat Whole Foods Only:

Emphasize natural foods that have been processed little or not at all, such as fruits, vegetables, nuts and seeds and low-fat animal products. Strictly limit intake of refined carbohydrates (white breads, flour, rice, sweets, packaged snacks, designer beverages and sodas), frozen foods, fast foods and anything else highly concentrated or processed. Enjoy abundant servings of natural foods so you are always calorically satisfied and well nourished. Eat a couple apples for dessert and notice that your craving for sweets will be satisfied.

3) Fast One Day Per Week

Go from dinner to dinner drinking only water or fresh juice to maintain blood sugar levels. Numerous benefits have been documented for giving your digestive system a break once in a while. You will also gain a greater appreciation for food and your eating habits when you develop the discipline to fast regularly. Rest from exercise on days that you fast.

4) Drink Large Amounts of Water:

This means one-half your bodyweight in ounces of water per day plus 32 ounces for every hour of vigorous exercise. Avoid high caloric liquids such as juice, sodas and designer coffee. Beverages with caffeine can actually dehydrate you due to the diuretic effect, while calorically dense beverages are treated more like food by the body and are less effective for hydration. Water or a properly mixed energy drink (7% glucose solution or less) like Cytomax are optimum for hydration.

5) Conduct Key Workouts:

Conduct 1-2 sessions per week that push your body to a higher fitness level. Depending on your training cycle, these may be overdistance at a comfortable pace or intense anaerobic sessions. Your anaerobic workouts will be particularly effective in stimulating body fat reduction, but only in the presence of a strong aerobic base.

More details on these healthy lifestyle concepts are offered in Power Month – a 30-day program to Change Your Life with daily Action Plans in the areas of Diet, Exercise, Health and Personal Growth

Brad Kearns, 41, of Auburn , California is noted speaker a noted speaker, author and coach in the endurance world for nearly two decades. During his nine-year career as a triathlete, he was one of the world's top ranked professionals, amassing over 30 wins worldwide on the pro circuit. Career highlights include a remarkable streak of seven victories in a row, a world duathlon series championship, two national triathlon championships and a #3 world ranking in 1991. His www. Bradventures.com offers a healthy, holistic approach to performance nutrition, personal coaching and healthy, balanced lifestyle practices.

By: Brad Kearns
Coach / Athlete
BradVentures