Make a new plan for yourself and set goals! We’ve all said it: “Diet starts Monday,” or “I can be bad – it’s the weekend.” This is why most diet plans often fail. The key is to stay motivated, consistent and to make your workouts and meal plans fit into your lifestyle. It’s not always the diet that fails; it’s the motivation to stick with it that people lack. Research shows when others hold you accountable to your plan you are more apt to succeed. The more you share your goals with others the greater your chance of success.
You can work out until you’re blue in the face, but if you aren’t eating right, you will never achieve the results you are seeking. It’s important to remember: whole foods first, fortified foods second and supplementation to accommodate any holes in your nutrition plan. What you put into your body is one of the few things you have control over. We can’t always find time to make it to the gym or get a workout in, but we always need to eat. There is a strong movement towards clean eating (unprocessed, unrefined, whole foods). It’s all about reading ingredients now. It’s just like putting bad gas in a car. It’s still going to run, but overtime it’s going to break down the engine. I see it over and over again, where you will be so motivated to exercise and workout but then don’t pay attention to what you put in your mouth. Like I said above, you can work out until you are blue in the face but if you don’t have your nutrition in check then you will more then likely won’t achieve the goals you want to achieve. Eating every three hours is key to getting our metabolism restarted and going strong. Eating clean, proper portion control and a well balanced diet along with exercise will help you reach your goals in a timely manner. It is those off days, weeks, months that set us back further and further from our goals. I am not just talking about an off meal once or maybe twice a week, I am talking about eating unhealthy foods and too much of them all day long for a few days, weeks, or months that will set you back.
Many people believe eating healthy is expensive – but ultimately, not eating healthy is more costly. An unhealthy lifestyle leads to more doctors’ visits, more time off work and has been linked to chronic diseases. You may eat out less frequently and it may be less convenient, but in the end your waist and wallet will thank you. Just think about it; you eat whatever you want or is most convenient for your lifestyle and you exercise but pretty soon as time goes by and you haven’t met your goals are it is taking quite a bit longer to make progress then what you had in mind so then you revert to Nutri-system, Meti-fast, Jenny Craig, diet pills, etc.. Now look at how expensive your food is costing you! I hear about this everyday, people pouring hundreds of dollars out to these food companies to buy processed foods that are packaged and prepared to save time and thought about what you are going to eat during the day. Don’t’ you think this is a more expensive route to go then just making an overall change of teaching yourself, your children and family of how to eat healthy and clean! If you have kids, what do you think you are teaching them about nutrition when you buy your food, it comes in the mail or you go pick it up and you eat something totally different then what you prepare for them because you want to lose weight? You are doing nothing for them in the long run when they run into the same problems you have and they are wanting to lose weight. Start the cycle now! Make a lifestyle change and shop clean and eat healthy!
Happy Monday!
Just an extra tip…..
Gaining just five pounds of muscle can help a 130 lb woman burn an additional 250 calories a day. The more muscle you have the more metabolic you are, meaning the more calories you burn at rest. More muscle = less cardio. There is a misconception that building muscle will make you bulky. Due to lower testosterone levels, it’s virtually impossible for women to gain massive size. Weight training really is the fountain of youth. An hour of cardio won’t benefit you if it is not something you enjoy. In fact, it creates stress, rather than reducing it. Instead, try 30 second sprints on a treadmill (30 seconds running/30 seconds rest x 20 minutes). Interval training like this can help boost your calorie-burning power – and you won’t get bored. Or, try plyometrics – explosive body movements using your own body weight – a favorite training technique of Olympic athletes yet can be performed by anyone at home. Bonus – no equipment necessary.
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