Beach season is upon us again and there is no better time to start thinking about getting in to shape! The next few posts will be part of a special nutrition and exercise series that will be your guide to getting that great beach body fast!
Future posts will cover proper pre and post workout fuelling, protein intake, supplementation and proper hydration. I will also be posting a workout regime that I'm going to be following along with you guys! I tried out one workout today and it was intense! Both men and women will be able to follow this routine; women can follow the routine as it is written and men can simply increase or decrease the number of repetitions per set and/or the weights used according to their fitness level. This is a simple workout that can be done at home as it requires very little equipment and is primarily targeted at fat loss and toning, so it is perfect for losing that stubborn 5-10 pounds! I’m very excited to share it with you guys so keep following this series and start getting ready to have your butts, thighs and abs whipped into shape!
For today’s post I’m going to provide a few simple tips that can help prepare and motivate you to get serious about living healthy!
1. Keep a journal for 2 weeks and write down everything that you eat and drink that day.
This seems like a lot of work at first but once you get into the routine of doing it, it becomes second nature. This is a great tool to visualize exactly how much you are eating every day and to see if you are getting enough variety in your diet. I suggest adding up the calories, carbohydrates, fats and protein for each food you ate that day so you can get a good idea as to the ratio of each macronutrient you are consuming (more on this in future posts). The two weeks you spend keeping this journal will give you the knowledge you need to be an informed consumer and allow you to make healthier choices in the future. A great tool is the calorie tool at calorieking.com, or for even more convenience try the EaTracker tool!
2. Couple exercise AND healthy eating to achieve your fitness goals.
Exercise and proper nutrition go hand in hand with each other - if you want to get that amazing beach body you need to do both! Plus, the mentality of “rewarding yourself” because you exercised that day can be very destructive as you can begin to view food as an emotional tool. This can lead to binging, which is when you consume a massive quantity of food even though you are not hungry and this can lead to weight gain and potentially eating disorders.
3. Skip the salad dressing to save on unnecessary calories and fat!
Or ask for it on the side when you go to a restaurant and add a small amount yourself. Many people eat salads thinking they are super healthy, when in fact they are loaded with fat and calories because of the large amount of dressing.
4. Burning 3500 calories every week will amount to 1 pound of fat loss.
This means that if every day you cut 500 calories you have the potential to lose 1 pound each week. This is a safe and effective rate of weight loss and can be easily achieved. If you normally consume 2500 calories a day, simply drop the blueberry muffin to cut 500 easy calories out of your diet! Or cut 250 calories from your diet and go for a rollerblade for 30 minutes – you’ll get the fat loss and cardiovascular benefits!
5. Eat breakfast!
During sleep our metabolism slows down to conserve energy, by eating breakfast you kick-start your metabolism and help your body burn more calories later. Also, you will feel more full during the day which can prevent overeating later.
6. Before going to a restaurant browse the menu online
Choose a healthy option so you are not tempted by unhealthy options when you get there – don’t even look at the menu before you order!
7. Remember – each day is a fresh start and it’s NEVER too late to start taking your health seriously.
If you happen to go out with a few friends to the movies and order the extra large popcorn with the extra large soft drink with a side of nachos and cheese… don’t beat yourself up too much because the benefits of exercise last far beyond the workout itself. Coupling the long lasting effects of strength training (building larger muscles means you will burn more calories at rest) with the fat burning and heart healthy effects of cardio training will compensate for those few days when you allow yourself to really indulge. I’m not condoning eating the above meal, but just know that you should not give up a lifetime of activity and healthy eating just because of one day (or one month, or 40 years) of weakness. Nor should you ever give up because every single thing you do, whether it is as simple as taking the stairs or passing up that extra salt, count towards improving you and your family's overall health and well being!
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