With so much information out there, how do you know what are the most important things to do to get real results?
1st, Everyone's body is different and I'm sure many of you have tried something that worked for someone else but didn't work for you right? So I've put together these tips to help you narrow down the basic important things to do to lose weight, get toned, build muscle and maintain it. As you learn your body you can make changes that will increase your results to get you in the best shape of your life.
Diet is so important. What you eat will be your journey to find out what works best for your body. Remember your gut will tell you everything. If your gut doesn't like it, you shouldn't eat it. Follow these must do guidelines;
- portion control
- no refined, added sugar foods
- eat fruit during the day, not at night
- eat more veggies than fruit, but eat both
- balance your eating with real, whole foods
- moderation with everything
- consume good fats and lean proteins
- eat clean, non-processed, naturally nutrient filled carbs
- eat light at night and really try not to eat past 6pm-ish. (unless specifically needed for carb load for physical activity next day) hint, if your really starving after 7pm, non-cassinate/cassin protein shake or 1-2 hard boiled egg, if ya have too (good fats and protein at night).
- drink close to 128oz (1 gallon) of water a day unless otherwise advised by doctor.
Engage in moderate to vigorous physical activity at least 3 days a week. Physical activity should be more than your calories consumed. But it's important to understand that doesn't mean to skip eating. If you don't eat enough, your body will hold on to the food you do consume, thinking it is in starvation mode. Have meals planned out as you have your workouts planned out. Follow these must do guidelines;
- plan your workouts, 3 days a week, take a rest day in between. Workout all major muscle groups and repeat your weekly workout plan for 2 weeks, then change the regimen. An example may be: day 1, 2 and 3; back & chest, biceps & triceps, legs (hamstrings, quads, and glutes) &abs.
No late night eating. That's a sure way to pack on some pounds. If weight gain is what you're trying to do, make sure the weight you gain is good weight. Great carb loading options are; rice, potatoes, and pasta. If you're not trying to gain weight drink water and herbal teas at night. Hang in there it will get easier, I promise. Note: Your body gets used to the habit of you eating late, so if you switch it up, you'll eat more when you're supposed to, which is during the day time. Follow these must do guidelines;
- drink water and herbal teas when you get a late night craving to munch
Mandatory- high calorie burn cardio session with a high calorie indulgence. When you eat high calorie food, be prepared to get in a good high calorie burn session that night or wake up early to get in a fasting cardio session, burning the high calories (burn 450+ cal cardio). What's important is not to let those calories hang around. The sooner you burn them off, the better you can move toward your goals without having to go backwards because you enjoyed yourself too much.
Drink plenty of water 1st thing in the morning, throughout your day and especially after a cheat meal. How much you may ask? Make your goal 128 ounces (a gallon), a day. (Think of at least 8-16 oz water bottles a day.) That's a great start. It all depends on your activity level, diet and health conditions. Please, if you have heart issues or any health problems consult with your doctor to know how much she or he recommends. Drinking 16 oz of water first thing in the morning will start your day off right. You don't know if you're borderline dehydrated, and that is made worse if you went without fluids for hours at a time. So, drinking water first thing can prevent a long list of symptoms of dehydration like, fatigue, slow thought process and irritability. After a cheat meal it's important because a lot of times the cheat meal is full of sodium and you can become dehydrated easily as well have an elevated appetite. You don't want that.
These tips have helped me achieve my goals and also helped me develop a realistic way of living a healthy life. Healthy eating and living should be your end goal, at least one of them. Give yourself the time to learn your body and discipline yourself in ways that allow you to live healthy, stay fit and feel great. It's really about living happy. Being healthy makes your body happy and that will in turn help you to enjoy life. Oh yeah, the side effect is ya look great at the same time!
If you find yourself in a rut and you need some motivation or you just want to show up and get it done, knowing your on the right track to your goals, give me a call. I'm here to help! I can help you find your healthy way of living so you can reap your rewards time and time again. No more roller coaster, make it happen, it's possible!
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