A lot of people ask me for fitness and nutrition tips so I decided to compile a list. Remember everyone is different but these have worked great for me.
Nutrition
1. The number one tip that I can give you that has allowed me to reach my fitness goals is meal prep. It sounds far more tedious than it actually is. It takes me a maximum of 2 hours on Sundays. I prepare at least Meals 1-4 ( Breakfast, snack 1, lunch, and snack 2) for my work week. During comp prep I prepare all of my meals ( including dinners) since I was always on the go or getting in late from the gym.
2. Carry a cooler. I pack and carry all of my meals in an isobag from isolator fitness (http://isobag.net/) This allows me to have my meals ready at the office or when I am on the road. In addition, I stash extra almond butter, cucumber slices, and raw almonds as snacks just in case I get stuck in traffic or have to run an errand that takes longer than expected. ALWAYS BE PREPARED.
3. Eat 5-6 meals throughout the day. While calories are calories, eating small meals throughout the day keeps me from overeating or reaching for junk food. It also helps keep my blood sugar stable which keeps me from biting people's heads off.
4. Keep your protein up. Aim for at least 1 gram per pound of body weight. It helps to invest in a good protein. If you have no allergies I recommend About Time Protein or Cellucor. Keep the healthy fats UP! Yes, they are higher in calories so you need to be mindful of portions but fats are an essential part of the diet. Getting enough healthy fats sends a signal to your body so that it doesn't store fat. If you are new to counting macros start with a 40/40/20 breakdown. In this breakdown 40% of your calories should come from protein, 40% from complex carbs such as brown rice, quinoa, and sweet potato, and 20% from healthy fats such as avocado, nuts, coconut oil, flax or my fav- chia seeds! Not sure how many calories to eat each day? Try the IIFYM calculator at iifym.com. This is another reason I love having a coach for meal planning because it takes the guess work out for me.
5.Cut out sugar. Try to do the least amount of added sugar possible. You still get sugar in things like fruit and even vegetables so try not to go for anything with added sugar unless it is a special treat.
6. Don't forget to have a cheat meal but when you do, allow yourself just that- one meal, not the whole day. However, when you do get off track don't beat yourself up and say screw it I already blew it. Just jump back on track. It is a learning experience so don't expect to be perfect.
7. Always ask yourself, "Is it worth it?" Everyone has their own cheats or things that they prefer but don't just eat it because you can. Make sure it is worth calling it a cheat. For instance, I would much rather hold my cheat for a glass or two of wine than eat a gluten free dairy free cupcake because to me it just isn't worth it. It may help to try a healthier alternative of a popular cheat food like pizza so you don't waste your cheat when you could simply give comfort food a healthy makeover. My coach has the best pizza makeover you will ever have in your entire life. Don't believe me? Check it out for yourself. shaunna.mariefitness.com
8. If you have to go to an event where you will go off your normal meal plan, don't panic. Eat your meals as normal prior to the event. Don't starve yourself to make you feel better about eating out. Remember the whole point in eating those small meals is to keep that metabolism burning.
9. Drink a gallon of water a day! I know it sounds like a lot but it will help flush out the sodium you intake, keeping you less bloated. It also removes all the toxins!
10. If you have a craving, try drinking tea. I love Tazo iced passion tea with stevia or Republic of Tea's Chocolate Strawberry! Any time I have a sweet tooth, I reach for some tea!
11. Craving pasta? Try zuchinni noodles. These are my favorite dinner meal. You just need a veggie spiralizer like the one here:
http://www.amazon.com/gp/aw/d/B00CBVCVLM
12. I don't do diets, I eat to reach my goals. Fad diets don't work! Fuel your body with food and make it a lifestyle!
Exercise
1. The best way to learn your way around the gym is to hire a personal trainer, even if it's for a month. Those who do are much more comfortable with the gym equipment and feel more confident experimenting with new exercises. If you don't have the money for a trainer, check out fitness magazines or bodybuilding.com for videos and pictures of exercises. That way you have good form and don't get hurt.
2. Do a mixture of weight lifting and cardio. Cardio is great but you aren't going to get killer glutes just from running on the treadmill. Plus the more muscle you build while weight training, the more calories your body burns at rest. It's a win win situation.
3.Don't use a cookie cutter plan. Everyone's body is different and we each have areas that we need to work on. A cookie cutter plan may not get you to where you want to be.
4. Have Fun! Some people aren't gym people. That's ok. Find an activity that you enjoy and start there. There is no point in doing something that makes you miserable. Fitness should be fun.
5. Listen to your body. I am super guilty of pushing myself when my body is telling me it needs a rest. Soreness will happen, you will get tired, but if your body is telling you to rest, rest!
6. You can't outrun your diet so keep that in mind. Just because you went to the gym today doesn't mean you can have that donut that is staring you in the face. It all starts in the kitchen. Exercise molds your body by defining and toning but if you don't have a good diet, exercise will not get you the body you want. A lot of people don't reach their fitness goals because of this! It's not the hour in the gym that matters most, it's what we put in our mouths the other 23 hours of the day!
7. Get a friend involved! This will help keep you accountable and if someone is watching you, you are less likely to cheat on those last few reps or to skip cardio after your workout!
8. Do cardio after weight training not before. It's ok to warm up a bit if you need to, but do your 20-30 cardio sessions after your workout. Your body uses it's glycogen stores from the food you have eaten to fuel your workout so if you do cardio afterwards you force your body to use body fat as fuel. Careful you don't do too much cardio because you can also burn muscle. This is why a trainer/coach is so important.
Miscellaneous
1. Don't compare yourself with others. We all have different journeys and we all started at different places. Everyone's body is different.
2. Stay motivated. When it's too cold outside or you just don't want to go to the gym, think about why you started and how far you've come.
3. Take progress photos. Don't always rely on the scale. Photos will shock you and they don't lie. If you can get your body fat tested that is a great way to measure your progress. Muscle doesn't exactly weigh more that fat. One pound of muscle weighs the same as one pound of fat, however fat takes up more room that muscle. Muscle is more dense than fat so by volume it seems to weigh more. Bottom line is, the scale may not reflect your hard work just yet so don't get discouraged! Check you bodyfat and the way your pants are fitting!
4.Get enough sleep! Lack of sleep can cause you to reach for foods that you wouldn't normally go for simply because you are tired. In addition, lack if sleep is linked to higher cortisol levels which can hinder your progress!
Comments
Post a Comment