Why do some people make the decision to get fit and healthy? It may be for better health, to look better in clothes, or to boost self-esteem. The first step in the journey to a healthier and fitter you is to be mentally prepared. How badly do you want this? Are you willing to make the commitment to yourself? Will you discipline yourself to make certain changes and stick with them? If the answer is yes to all these questions, then you are mentally prepared to start making changes towards a healthier you.
The next step is to have a game plan! Your personal trainers at The Training Spot know the formula to weight loss is good old fashioned healthy nutrition and exercise. Let’s start with nutrition. Aim to eat 4-5 small meals a day: 3 meals and 1-2 snacks. Your meals may be slightly larger than your snack or they can be the same size. Also, make sure to space them out long enough to last you the entire day. The last thing you want to do is eat up your daily meals by 3pm. Ideally, you should eat every 3-4 hours.
I once told someone to eat healthy. They replied, “What is healthy?” It dawned on me that some people have absolutely no direction when it comes to what is healthy and what is not. I will provide some examples and suggestions that will help with figuring out what your 4-5 meals a day will consist of. The goal is for each meal to be a well-balanced meal, meaning it has the right amount of protein, carbohydrates and fats. For example:
– Greek yogurt (protein), 1 ½ cup of fruits (carbs) and 1 tbsp. of peanut butter (fat)
-2 slices of turkey meat (protein), 1 low carb tortilla (carb) and 1 tbsp. of avocado (fat)
-4 oz. chicken (protein), 2 cups vegetables and ½ a cup of brown rice (carb) and 1 tsp. olive oil (fat)
Now, you get the idea of what a well-balanced meal is. In this day and age, Google is like our best friend. Definitely research more healthy options for protein, carbs and fats and start putting together your own meals or talk to us at The Training Spot in Huntington Beach. We offer an incredible nutrition program, the TakeDown Lifestyle™
One very important aspect to sticking with the nutrition plan is preparation! Prepare your meals before-hand and have them available to you when you’re hungry and it’s time to eat. The worst thing is when it’s time to eat and you did not prepare anything! This can lead to eating whatever is available and quick, resulting in breaking your nutrition plan. Here’s what works best, figure out what your meals are going to be for the next day, prepare them and put them in Tupperware measured out and ready to go. This way you never have to think about what you are going to eat and how you are going to attain it. Plus, with preparation there are no other meal options for you, if you have already prepared it, you will most likely eat it instead of going for something else not as nutritiously valuable.
Hydration is also an important factor in weight loss. The more water you drink, the less your body will retain it, meaning you will weigh less! Water makes our bodies function better as well, with digestion and during work outs.
Part B of the weight loss formula is exercise. The most important thing is to be active. Just get moving! Walk, jog, run, climb stairs, dance, bike, anything will help! Everyday make sure that you are doing something. Even on a rest day, do something like walk your dog so that you are not just stagnant all day. Everything mentioned is in the cardio category. The personal trainers at The Training Spot will tell you ”yes”, cardio is very important for weight loss but so is weight lifting. Here is why. When we weight train, we are working on our muscles and what this does is rev up our metabolism! Commit to a full-body strength-training program at least three times a week to boost your metabolism’s calorie-burning power for 24 to 48 hours after and develop lean muscles. Perform exercises that use more than one muscle group such as squats, pushups, rows and lunges in a circuit to make your workouts most efficient.
Look up exercises that include weight lifting and cardio. Most importantly make sure you are paying attention to proper form when looking up these exercises to mimic because you can seriously hurt yourself if you don’t know what you are doing. This is where working with a personal trainer is a big advantage.
The most popular excuse heard about not being able to work out is not having time. If someone really wants to make changes and transform their body, then they will find a way to fit their workouts in. Why are gyms open as early as 5am? It’s because people get their workouts in before they go to work. It may not be what you want, but it will get you to what you want. There really is no excuse to not being able to fit workouts in. It all boils down to what you are willing to do to achieve your health and fitness goals.
Once the game plan is intact and you are consistent with eating right and exercising, the time comes where you will be reaping the benefits of all the hard work! Seeing results drives motivation and as long as you are sticking with the plan and not steering from it, you will definitely see results. The body may hit a plateau and this may discourage some from continuing. The key is to switch things up! Do different work outs. Try to increase the intensity to push your body to the next level of fitness. Our bodies get used to the same things and may plateau because it’s not challenging enough anymore but stick with it. Your body will thank you! Being healthy and fit is a lifestyle, make it yours.
Being healthy and fit is a lifestyle and shouldn’t only be a seasonal goal. Realistically, most people get motivated to get in shape as a new year’s resolution or in the spring to get “bikini ready”. But it is important to get healthy and fit all year round!