Tip of the Week #14 Pace Yourself

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Whether you’re starting to workout more or eating healthy, you have to know how you function….. You cant expect to do a 180 switch over night, its just not going to happen. And you cant expect miracles to happen in a week either, sure you may drop some weight the first month, but its not going to be super fast. Besides, studies have shown that the slower you actually do loose weight, the easier it will be to keep it off.

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  • Fitness- So when beginning a new workout or just beginning to workout, you have to learn to read your body. You cant just go from not working out to hitting the gym six times a week, you wont last and you’ll be exhausted. Start off small and then work your way up. Also don’t train a muscle group more that 3 times a week, you’ll over work it and to build and form muscle, they need rest. Muscles form when your actually resting rather than your actually working them. When you work a certain muscle group, it tears the muscle and with the proper recovery time the muscle will rebuild itself making it stronger, leaving you leaner too… hence building muscle. Working out for 4 hours a day is also a big no-no! No more than 2 hours a day of intense exercise is really needed and is really even possible. Sure you may be able to workout for 4 hours but by the second hour your body is going to be  drained, overworked and it may even be counterproductive. When you workout that much at an intense level, your body may begin to actually burn off the muscle you just spent time creating because its searching for an energy source (which is usually fat).

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  • Diet – You cant just go from eating Lucky Charms, foot long subs on white bread with gobs of mayo and mac n cheese with hotdogs to eating healthy overnight as well. Its not that easy, your going to get bored and feel deprived of everything you used to eat. again, take baby steps. Switch out your Lucky Charms for some classic oatmeal, or a new kashi cereal. Then work on getting your sandwiches on whole wheat bread and adding more veggies. Plus, if you explore with foods you’ve never had, or even hated in the past, once you start to switch up your diet, you’ll notice your taste buds start to change. I used to hate… not LOATH grapefruit… I love it now. Same thing with onion, artichoke, and game meats. . . Get on google, pinterest, instagram or even blog to find fun new recipes. =)

Tip of the Week #13 Eat more!

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Yup! That’s right, eat MORE if you want to lose weight.

Now… lets set this straight from the start, I don’t not mean eat more gummy bears and pringles… I mean eat more high quality nutritious foods.

A lot of people think that losing weight is all about not eating what you love, and eating less and being miserable and feeling constantly hungry. WRONG! You can still eat things you love (every once in a while – not every week or every day). Along with that, people think that if you don’t eat or eat very little you will lose weight as well. This is also WRONG! Eating fuels the body and keeps it running, without it you cant function properly and as well either.

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So without further ado, and without getting off subject. EATING MORE……….

RULE#1 DRINK A LOT OF WATER………AND I MEAN A LOT!

Enough said!

RULE#2 IF IT GROWS ON A TREE OR IN THE GROUND, I’LL EAT IT

that means load up on those fruits and veggies, now virtually you can pretty much eat as much of these and be in the clear. Now if you only eat fruit… not as good, but try to add in some veggies too. Experiment with the veggies, grill something you normally wouldn’t, like mushrooms or make a veggie kabob! This also includes nuts and seeds that are high in good fats and omega-3’s. You should ideally be including fresh fruits and veggies into every meal you eat.

RULE#3 6 SMALLER MEALS A DAY, SHOOT FOR AROUND 250-300 CALORIES EACH MEAL

Eating this way can speed up your metabolism and also leaves you not hungry throughout the day. Learn to make your meals ahead of time or even the night before so your not tempted to go to that vending machine.

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RULE#4 EAT GOOD PROTIEN AT EVERY MEAL

Especially at breakfast! Breakfast is the first meal of the day, you need to fill it with foods that will keep you full for a long time… that means Lucky Charms are out of the question! But the more you incorporate a lean protein source, the fuller you’ll be throughout the day and you’ll be able to fight off those cravings that hit you mid-day. 30g of protein will last you about 3 hours of fullness.

RULE #5 EATING BEFORE YOU WORKOUT

Eating a snack or small meal before your workout that high in protein will actually not only help your metabolism but it will speed up your recovery time and muscle growth. Also make sure you get a post workout meal in too to refuel your body (make sure its high protein too).

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