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Fitcorp<br />
Guide Too Health and<br />
Fitness
INDEX<br />
- FOREWORD<br />
- CALORIES<br />
- MACRO NUTRIONTS EXPLAINED<br />
- HOW TO REACH YOUR GOAL<br />
- HOW TO START EXERCISING AND STICK TO IT<br />
- HELPFUL HOME EXERCISE WEBSITES<br />
- MEAL PREP IDEAS<br />
- IMPROVING EATING HABITS<br />
- BEST TIMES TO EAT FOR WEIGHT LOSS<br />
- IMPORTANCE OF WATER CONSUMPTION<br />
- FOODS AND THEIR MACRO CONTENTS<br />
- CLOSING WORD
FOREWORD<br />
A year ago I started my fitness journey Obese weighing a 118kg and a<br />
body fat percentage of 29% , drinking allot and eating everything in<br />
sight not caring what I look like or about my health, then I just decided<br />
it’s time to make a change, it was time to get myself to the best I can<br />
possibly be.<br />
So I started studying nutrition and training intensely, I started eating<br />
right and training hard 5 days a week, the beginning was hell and were<br />
never easy, but nothing in life that’s worth achieving ever is.<br />
Once you get into it, it becomes a lifestyle and really enjoyable, the<br />
most difficult is to get started and to stay motivated but in this<br />
document there are loads of tips to help guide you through this stage.<br />
Today I can proudly say that I’ve lost 17kg and am on 10% body fat<br />
not by using magic pills or drops and injections but through hard work<br />
and discipline, but was and is worth it and that’s why I want to help<br />
you to achieve your goal whether its weight loss or weight gain etc.<br />
In this document you will find everything you need to help guide you<br />
through your fitness journey, in each segment there are loads of
helpful links to click on where a wealth of fitness and nutritional advice<br />
is at your disposal.<br />
I have put this document together using the articles, websites and<br />
guidelines I used when I began and still use today, these articles were<br />
written by some of the world’s best nutritionists and trainers, so the<br />
quality of information here are really of the best you will find out there.<br />
I wish you all the best with your journey and truly hope that the below<br />
information will help you reach your goal and change your lifestyle for<br />
the better, stick to it and your body will thank you.<br />
1. Calories
Here’s how it works.<br />
(To work out how much calories you need daily to reach your goal visit<br />
http://www.calculator.net)<br />
Like carbohydrates and insulin, calorie counting is under heavy attack<br />
these days.<br />
According to some “experts,” losing weight and staying lean isn’t about<br />
controlling caloric intake, but controlling the types of foods you eat.<br />
Certain foods, they say, “clog” your system and create hormone<br />
imbalances that lead to weight gain. Others “clear” the system and<br />
result in weight loss.<br />
This is like music to millions of people’s ears who have tried and failed<br />
at some weight loss regimen that involved counting calories, or who<br />
just don’t want to have to worry about planning or tracking anything<br />
they eat.<br />
Well, vilifying calorie counting and telling people they can eat even<br />
more than ever and still lose weight sells books and pills, but is it<br />
scientifically honest and accurate? Absolutely not.<br />
As you’ll soon see, while you don’t have to count calories to lose<br />
weight, correctly tracking and counting calories (and macronutrients, as<br />
we’ll discuss) is the most sure-fire, effortless way to go about it.
First Thing’s First: What is a Calorie?<br />
Ironically, most people that have told me “calorie counting doesn’t”<br />
work couldn’t actually define the word. All they knew is counting them<br />
didn’t help them lose weight.<br />
Well, to really understand why calorie counting is still the simplest way<br />
to lose weight, and how to do it correctly, you need to know<br />
a lot more than that. But let’s start with the simple:<br />
A calorie (also known as a kilocalorie or large calorie) is the amount of<br />
energy required to heat up one kilogram of water one degree Celsius.<br />
Calories are nothing more than measurements of stored (potential)<br />
energy.<br />
The “calorie counts” of various foods is simply letting you know how<br />
much potential energy the foods contain, and some foods are more<br />
energy dense than others. For instance, a tablespoon of olive oil has<br />
about 100 calories’ worth of energy, whereas a tablespoon of protein<br />
powder has about 30 calories’ worth of energy.<br />
In case you’re wondering, the calories contained in food are measured<br />
with devices known as calorimeters. There are quite a few varieties of<br />
calorimeters, but they all operate on the laws of thermodynamics<br />
and involve measuring various heat-related properties of food.
The important thing for you to know is that the calorie isn’t some<br />
abstract symbol that may or may not have something to do with<br />
weight loss–it’s the objective measurement of a very real, scientifically<br />
verifiable reality (food contains energy).<br />
What Your Body Does with Calories<br />
After asking people that swear calorie counting doesn’t work what a<br />
calorie actually is (and hear their…interesting…definitions), I usually<br />
follow that up with another question: What do you think your body<br />
does with calories?<br />
Most people just say they don’t know or think it “stores them as<br />
fat.” Well, ironically, “it stores them as fat” is actually kind of correct.<br />
But there’s a lot more to it than that.<br />
You see, your body requires a certain amount of energy to stay alive.<br />
Every cell in your body needs a steady supply of fuel to do its job, and<br />
it must ultimately obtain this fuel from the food we eat.<br />
The 24-hour measurement of how much energy your body uses to<br />
perform all basic functions related to staying alive (excluding any and<br />
all physical activity) is known as your “basal metabolic rate,” or “BMR.”<br />
(Basal means “forming a base; fundamental,” metabolic means related<br />
to the metabolism, which is “the physical and chemical processes in an
organism by which it produces, maintains, and destroys material<br />
substances, and by which it makes energy available.”)<br />
For instance, I’m 30 years old, 6’2, 225 pounds, and about 13% body<br />
fat. Per the Katch McArdle formula, my BMR should be about 2063<br />
calories per day. That’s how much energy my body should burn every<br />
day, excluding any physical activity.<br />
I say “should be” because even if your body composition remains the<br />
same, BMR isn’t an absolute–the amount of energy your body uses<br />
while at rest can increase or decrease based on long-term dietary and<br />
exercise patterns (this is known as “metabolic adaptation,” and is a<br />
fascinating subject unto itself).<br />
Earlier I said that the energy must ultimately come from food we eat.<br />
This is because the body’s energy stores (fat and muscle) are<br />
themselves created from food we eat–our bodies can’t “fill up” (and<br />
thus expand) its fat cells or create muscle proteins without being<br />
supplied the “raw materials” found in food, like carbohydrates, dietary<br />
fats, and amino acids.<br />
Now, if your body has energy available from food you just ate, it<br />
doesn’t need to tap into its own energy (fat) stores. This “fed” state<br />
wherein the body runs fully on energy from food can last anywhere<br />
from 3 – 6+ hours after you eat, depending on the size and<br />
composition of the meal.
Something else happens when you eat food as well: fat storage. Why?<br />
Because when you eat a meal, you’re giving your body a large amount<br />
of energy (calories) in a short period of time–quite a bit more than it<br />
will burn during the time you’re eating. (You could eat several hundred<br />
calories in a few minutes while your body has only burned no more<br />
than 20 or 30.)<br />
What do you think happens with all those extra calories that aren’t<br />
burned off? You got it: a large portion is stored as body fat for later<br />
use.<br />
And then what happens once the abundance of food energy have been<br />
fully absorbed and burned up? What happens when the energy runs<br />
out?<br />
Well, the body must then turn to its energy stores to continue running.<br />
That is, it must start breaking down body fat and muscle into molecules<br />
the cells can use for energy.<br />
In this way, the body is constantly storing and burning fat every<br />
day. Every time you eat a meal, your body burns a bit of energy and<br />
stores some fat. And every time it finishes burning and storing the<br />
energy from the food you ate, it then switches to using fat as cellular<br />
fuel.
Back and forth the body goes, 24 hours per day.<br />
Even if you grossly overeat for a day, your body still has periods<br />
throughout those 24 hours where it runs out of food energy and thus<br />
must burn fat.<br />
The amount of fat stored that day will be greater than what it burned,<br />
though, and voila, net weight gain for the day.<br />
This hints at what we have to do to reduce the amount of body fat we<br />
carry: we have to get our body to burn more fat than it stores every<br />
day, week, month, year, etc.<br />
How do we do this? Let’s find out.<br />
What Calories Have to Do with Weight Loss and Gain<br />
As you’ve probably guessed by now, by regulating the amount of<br />
energy we give our bodies with food, we can induce weight loss and<br />
gain.<br />
If we regularly feed our body more energy than it burns, we will gain<br />
weight in the form of body fat (the larger the surplus, the more<br />
fat we’ll gain and the quicker we’ll gain it). This is known as creating a<br />
“calorie surplus.”
On the flip side, if we regularly feed the body less energy than it burns,<br />
we will lose fat (the larger the deficit, the more weight we’ll lose<br />
and the faster we’ll lose it, but don’t think that severe calorie restriction<br />
is a good idea). This is known is creating a “calorie deficit,” and it’s the<br />
key to weight loss.<br />
It doesn’t matter if you count your calories or even where those<br />
calories come from (professor Mark Haub lost 27 pounds on a diet of<br />
protein shakes, Twinkies, Doritos, Oreos, and Little Debbie snacks. If<br />
you keep your body in a negative balance over time, your total fat<br />
mass will go down. Period.<br />
What is actually happening is the amount of fat your body stores from<br />
your daily meals is less than the amount of fat it burns when it doesn’t<br />
have food energy to live on. This is all weight loss is: fat stored < fat<br />
burned, over time.<br />
When it comes to weight loss, it’s only a numbers game. WHAT you eat<br />
doesn’t determine whether you lose weight or not…HOW MUCH does.<br />
Weight loss does NOT require you to only eat certain types of food,<br />
avoid other types, combine types in various ways, or any other<br />
quackery. It only requires that you regularly feed your body less energy<br />
than it burns.
Carbs don’t make you fat (eating excess calories does) and yes, some<br />
people’s metabolisms are faster than others, and some do better with<br />
calorie deficits than others, but all of our bodies come with the same<br />
types of physiological machinery.<br />
So, if that’s the truth and it really is that simple, why do many people<br />
have trouble losing weight when they count calories or simply think it<br />
doesn’t work?<br />
Why Counting Calories Doesn’t (Seem to) Work for Everyone<br />
I’ve helped thousands of people build muscle and lose fat, and here are<br />
the simple reasons why some people struggle with counting calories or<br />
think it doesn’t work:<br />
1. They hate the idea of having to plan and track what they eat.<br />
These people usually see meal planning or tracking intake with<br />
something likeMy Fitness Pal a psychological burden or have a lifestyle<br />
that involves a lot of unplanned meals prepared by others, which are<br />
basically impossible to measure in terms of calories.<br />
On the other hand, these people quickly change their minds when they<br />
see how effortless weight loss is when you use calorie counting
properly (which we’ll get to in a moment)–no hunger, no cravings, and<br />
no crossing your fingers, hoping that this is the diet that finally works.<br />
2. They hate the idea of having to restrict their eating in any<br />
way.<br />
Some people just have a strange relationship with food and want to<br />
eat what they want when they want and don’t want to feel like a<br />
“slave” to the oppressive calorie count.<br />
In my experience, these people are harder to change. They will<br />
try anything before finally submitting to the master of energy balance–<br />
fad diets, cleanses, weight loss pills, etc.–and often choose the stay fat<br />
and wait for the next “metabolic miracle” than count a calorie.<br />
3. They don’t stick to the plan and regularly overeat.<br />
This is, of course, all too common. They have a few extra bites at<br />
breakfast. A double portion of dressing at lunch. A little unplanned<br />
dessert at dinner.<br />
All these “little” portions of extra calories add up and can easily negate<br />
the moderate calorie deficit you’re trying to maintain on a daily basis.
The solution is simple: every single thing that goes into your mouth<br />
every day is planned or tracked.<br />
4. They cheat like a competitive eater.<br />
I recommend having a moderate cheat meal every week when you’re<br />
dieting. It’s a nice psychological boost and, depending on where you’re<br />
at in terms of body fat percentage, it can help keep the weight loss<br />
going.<br />
Notice I said cheat MEAL, though. And moderate. Not a cheat DAY or<br />
an all-out binge meal, because either can undo some or all of a week’s<br />
worth of fat loss (super high-fat meals with alcohol are the absolute<br />
worst).<br />
So, when you’re cheating, you can end the day a few hundred calories<br />
above your normal daily intake, but don’t go crazy. If you need to, you<br />
can even reduce your carbohydrate and fat intake throughout the day<br />
to “save up” calories for the larger meal and thus keep your overall<br />
intake for the day in a reasonable range.<br />
5. Their metabolisms need to be “fixed.”<br />
When many people want to lose weight, they dramatically reduce<br />
calorie intake and dramatically increase energy output (through many<br />
hours of exercise each week). And while this approach will induce<br />
weight loss for a bit, it will ultimately fail. Why?
Because your metabolism adapts to the amount of energy you feed<br />
your body. Its goal is to balance energy intake with output–<br />
to maintain homeostasis.<br />
When you restrict your calories and feed your body less energy than it<br />
burns, your metabolism naturally begins slowing down (burning less<br />
energy). The more you restrict your calories, the faster and greater the<br />
down-regulation.<br />
Eventually the metabolism slows down enough to match intake with<br />
output, and weight loss stalls despite the very low-calorie diet and<br />
large amount of exercise. This is usually met with further calorie<br />
reduction or more exercise, which only results in more metabolic<br />
slowdown, and thus a vicious cycle begins.<br />
This process of dramatically and chronically slowing the metabolic rate<br />
down is often referred to as metabolic “adaptation” or even<br />
“damage,” and fortunately, as I explain in this article, it can be resolved.<br />
6. They are impatient.<br />
Whenever someone writes me complaining about not losing weight, I<br />
always ask for the specifics. Are they not losing any weight? For how<br />
long? Are you looking leaner? And the answers are almost always long<br />
these lines:
“Well I’ve lost about 1 pound per week but shouldn’t I be losing<br />
more?” “I haven’t lost weight in the last 4 days,” “I can’t see my abs<br />
yet,” etc.<br />
The point is they’re usually making good progress but have unrealistic<br />
standards as to what they want to achieve (often fuelled by ridiculous,<br />
misleading 2- and 3-month transformations featured on big fitness<br />
websites).<br />
The bottom line is if you’re losing about 1 pound per 7 to 10 days,<br />
you’re doing great. Keep it up. If your weight is more or less the same<br />
after 7 to 10 days, however, you simply need to move more or eat less.<br />
7. They focus too much on the scale.<br />
While the scale moving down is clearly a good indicator, it’s not the<br />
final word. Especially not if you’re weightlifting for the first time,<br />
because this alone will increase your body weight through muscle<br />
growth (yes, it’s possible to build muscle and lose fat simultaneously)<br />
and additional glycogen and water storage in the muscles.<br />
If people don’t know this, however, they can be baffled as to why their<br />
pants are fitting looser and they’re looking leaner yet their weight has<br />
remained exactly the same. All that’s happening is the additional<br />
muscle-related weight is “replacing” the weight of the fat lost.
Remember that body composition is the real key here–not just weight.<br />
We want to see your muscle mass going up and body fat<br />
percentage going down, which is more accurately assessed by the<br />
mirror and a waist measurement than a scale.<br />
If, however, the scale, mirror, and waist measurements are all staying<br />
the same for 7 to 10 days, then it’s time to change something.<br />
These are the most common reasons people fail or feel like they’re<br />
failing with counting calories. Avoid these pitfalls and follow the tips<br />
below, and you’ll have tremendous success with it and even find<br />
it enjoyable.<br />
How to Count Calories Correctly for Effortless Weight Loss<br />
We’ve covered a lot in this article, so I’m going to keep this section<br />
short and to the point. Here’s how you count calories correctly for easy<br />
and enjoyable weight loss:<br />
1. Commit to exercising at least 3 times per week.<br />
Ideally you would do both resistance training and cardio (high-intensity<br />
interval cardio is my favourite for weight loss purposes) as a part of<br />
your program.
2. Create a meal plan that you actually enjoy.<br />
One of the worst things about most mainstream diet methodologies is<br />
the amount of restrictions placed on what you can eat and when. And<br />
the irony is all those rules are bogus and unnecessary.<br />
So long as your daily caloric intake is set correctly, and your<br />
macronutrient ratios are right, WHAT you eat isn’t all that important.<br />
Dieting is much more a quantitative game (numbers) than a qualitative<br />
one (what you eat).<br />
Yes, I do recommend sticking to healthy, nutritious foods, but you can<br />
eat plenty of carbs every day, including some sugar (gasp!) if you want,<br />
and do just fine.<br />
3. Stick to the plan and adjust as needed.<br />
This is where the rubber meets the road. All the previous steps don’t<br />
matter unless you actually stick to your meal plan exactly.
You probably will have to resist some temptations.<br />
<br />
<br />
<br />
<br />
You should never feel starved, but you might be hungry here and<br />
there<br />
You might have to turn down the dessert because you don’t have<br />
the calories for it<br />
You might have to eat a bit less of a certain type of food than<br />
you’re used to<br />
You might have to push yourself to do your workout even though<br />
you’re tired<br />
You get the idea. Weight loss shouldn’t be gruelling, but it does take<br />
discipline and persistence. But it’s very straightforward. Take the right<br />
actions every day, and you will reach your goal.<br />
And in terms of adjusting either activity or food up or down,<br />
you play it by ear.<br />
<br />
<br />
If you’re not any leaner after 7 to 10 days, something is wrong.<br />
Intake is too high or activity is too low.<br />
If you’re getting leaner but you’re feeling lethargic and weak in the<br />
gym, you’re probably eating too little or moving too much (this<br />
can happen easily if you do too much cardio while dieting).The<br />
important thing to know is there’s no reason to panic. It’s<br />
not that calorie counting “isn’t working,” it’s just that
something is off in terms of energy intake vs. Output, and it<br />
can be easily fixed.<br />
2. MACRONUTRIONTS EXPLAINED<br />
Building? Maintaining? Looking to lose some fat? What you eat<br />
is as important as how you work out. Craft your macronutrient<br />
ratio with these tips!<br />
I often get asked questions like, "What amounts of carbohydrates do<br />
you recommend for bulking?" "How much protein do I need during
weight loss?" and "Is there an ideal macro ratio for getting rid of<br />
unwanted fat?"<br />
If you've ever asked someone these questions, you may have also tried<br />
a ratio you saw someone touting and found that it<br />
definitely didn't work for you. Maybe you felt groggy or exhausted all<br />
the time, or you expected gains that never showed up. This is all too<br />
common.<br />
The truth is that just like everyone has different goals, everyone has to<br />
take a different road to get to their ideal body. Otherwise, building lean<br />
mass, shedding unwanted fat, and maintaining your goal weight would<br />
be easy—just adjust your calories and you'd be set! Sadly, it's not that<br />
simple.<br />
Does this mean we're all doomed to start from scratch and tinker until<br />
we find our way? Definitely not. Here are three factors that can help<br />
you establish an effective starting point for your journey from "before"<br />
to "after."<br />
Factor 1: Fitness Goals<br />
Your first step is to choose what's more important to you: fat loss or<br />
lean mass gains. You may ask, "What if I want both?" However, this is<br />
one of those situations where you're better off tackling one goal at a<br />
time.
While lean mass gains can occur alongside fat loss, neither process will<br />
occur at its full potential. Why? Higher carbohydrate ratios augment<br />
lean mass gains, while lower carbohydrate ratios tend to accelerate fat<br />
loss.<br />
There are ways you can move incrementally toward fat and build<br />
muscle simultaneously, such as carb-cycling, where you alternate<br />
muscle-building phases of higher carbs with periods of lower carbs to<br />
encourage fat burning.<br />
Some recent research also supports intermittent fasting as a means of<br />
achieving both fat loss and mass gains. However, individual results vary<br />
in both cases, and neither is an excuse to disregard your macros<br />
altogether.<br />
Regardless of what method you choose, you'll see more pronounced<br />
mass gains, or more rapid fat loss, if you focus primarily on one main<br />
goal at a time.<br />
Many pro fitness athletes utilize a "building" phase lasting several<br />
weeks or months, followed by a "cutting" phase to achieve a welldeveloped,<br />
yet lean physique. This doesn't have to be extreme or<br />
unpleasant in order to work, as long as you stick to these typical<br />
macronutrient ranges.
Macronutrient Ratios<br />
Notice that fat never goes below 15 percent of total calories. Since<br />
hormones are constructed from cholesterol and other fat molecules,<br />
getting any less than that can actually suppress normal hormone levels.<br />
This also has a negative effect on the bodily functions driven by those<br />
hormones, including growth and development, metabolism,<br />
reproduction, and mood.
Low fat intake can also impair absorption of the fat-soluble vitamins<br />
A, D, E, and K. Even worse, not getting enough essential fatty acids can<br />
increase your risk of colon cancer, breast cancer, and prostate cancer.<br />
But as you might imagine, not just any fat source will do. Prioritize<br />
healthy fat sources like monounsaturated fats like monounsaturated<br />
fats (avocados, egg yolks, olives, nuts, peanut butter, canola oil, olive oil,<br />
high-oleic sunflower oil), medium-chain triglycerides (coconut oil),<br />
and omega-3 fatty acids (salmon, and other fish, grass-fed beef, chia<br />
seeds, ground flax seeds, soybeans, tofu, edamame, beans, wild rice,<br />
and walnuts).<br />
Factor 2: Body Type<br />
Once you determined your primary fitness objective, it's important to<br />
factor in your body type. This will help determine how well you tolerate<br />
carbs and establish where in the above ranges you should start.<br />
There are three general body types, with many people falling<br />
somewhere in between. While the endomorph could be considered the<br />
polar opposite of the ectomorph, many people are a combination of<br />
"endo/meso" or "ecto/meso." Even if you end up determining you're<br />
somewhere in the middle, these categories are helpful for establishing
a nutritional benchmark. Start with the body type you most resemble,<br />
and tweak as necessary.<br />
Ectomorph<br />
An ectomorph is best described as slender. Characteristically, they have<br />
delicate bone structure, small shoulders and chest, and a fast<br />
metabolism. Ectomorphs are the classic "hardgainers." They find it hard<br />
to gain weight and put on mass.
On the plus side, it's easy for them to get lean. They tend to require a<br />
greater percentage of carbohydrates to prevent muscle catabolism, as<br />
well as a higher calorie intake overall.<br />
Diet Recommendations: Ectomorphs should stick to the high end of<br />
the range for carbohydrates, between 30-60 percent of total calories,<br />
depending on whether the goal is mass gains, maintenance, or fat loss.<br />
Higher carbohydrate ratios augment lean mass gains, while lower<br />
carbohydrate ratios tend to accelerate fat loss.<br />
I recommend the high end for mass gains, the mid-upper end for<br />
maintenance (45-55 percent), and the low-end for fat loss. At least 25<br />
percent of total calories should come from protein, with the remainder<br />
from fat.<br />
Mesomorph<br />
A mesomorph is someone who trends toward being muscular. They're<br />
often strong, athletic hard-body types with well-defined muscles, broad<br />
shoulders, and dense bone structure.<br />
Mesomorphs generally have little trouble gaining muscle or losing fat,<br />
though they will put on fat more readily than ectomorphs.
They can handle a moderate level of carbs due to their ample capacity<br />
to store muscle glycogen. Weight gain will happen, however, if carbs<br />
and calories are overly high. No body type is immune to a bad diet!<br />
Diet Recommendations: Mesomorphs do well in the middle range<br />
for carbohydrates, between 20-50 percent of total calories. Again, I<br />
recommend the high-end for mass gains (40-50 percent), the middle<br />
for maintenance (30-40), and low-end for fat loss (20-30).<br />
To prioritize fat loss, increase both protein and fat while lowering<br />
carbohydrate intakes, with no more than 40 of calories coming from fat.<br />
Endomorph<br />
The endomorph is best described as soft. They typically have a round<br />
or pear-shaped body, shorter limbs, a stocky build, and a slower<br />
metabolism.<br />
Endomorphs can put on a lot of muscle, but they also tend to carry<br />
more adipose tissue and thus have a greater propensity to store fat.<br />
Because excess carbohydrates in the endomorph's diet end up as fat, a<br />
high carbohydrate intake will make it difficult for them to get lean or<br />
lose weight.
Diet Recommendations: Endomorphs should stick to the low end of<br />
the carbohydrate range, between 10-40 percent of total calories,<br />
depending on their goals.<br />
Here, I recommend no more than 30-40 percent carbohydrates for<br />
mass gains, the middle range for maintenance (20-30), and low-end for<br />
fat loss (10-20).<br />
As with the other body types, protein and fat provide the remainder of<br />
your calories, with 25-50 percent of total calories from protein and 15-<br />
40 percent from fat.
Factor 3: Gender<br />
Gender is usually less pronounced of a factor than goals or overall<br />
body type, and it's far more prone to individual variation. However, it's<br />
nevertheless important for you to keep somewhat in mind as you work<br />
to find your ideal number.<br />
In general, women are more efficient at burning fat and less efficient at<br />
burning the glycogen stored in muscle. As such, they may be able to<br />
operate on lower carbohydrate intake than men.
Research suggests a variety of reasons that women have a greater<br />
reliance on fats for fuel during exercise, including:<br />
1. Estrogen enhances epinephrine production, the primary hormone<br />
that stimulates lipolysis (fatty acid breakdown).<br />
2. Estrogen promotes the release of human growth hormone (HGH),<br />
which inhibits the uptake of carbohydrates and increases the<br />
mobilization of fatty acids from adipose tissue.<br />
3. Women have increased blood flow to adipose tissue, which could<br />
assist in fatty acid mobilization.<br />
4. Women have higher levels of intramuscular triglycerides (IMTG), a<br />
fat-based source of fuel that spares muscle glycogen during<br />
moderate to high intensity exercise. This sparing of muscle<br />
glycogen may actually give women an endurance edge when<br />
performing at high intensities against men!<br />
5. According to one study, men appear to rely more on stored<br />
carbohydrate for fuel than women when doing the same exercise.<br />
Diet recommendation: Does this mean that women should always<br />
have a lower carb intake than men? Not necessarily. An ectomorphic<br />
woman training at high intensity would likely need a higher<br />
carbohydrate percentage than a sedentary endomorphic man.
On the other hand, a mesomorphic male trying to maintain weight<br />
would likely require a higher percentage of carbohydrate, perhaps in<br />
the range of 40 percent, while a woman of the same body type with<br />
the same goal may wish to start at around 30 percent.<br />
Nevertheless, if you're a woman training at low to moderate intensity, I<br />
would suggest first referencing the above macro ranges to select a<br />
ratio that corresponds to your fitness goals and body type. Then, start<br />
on the low end for carbohydrates and see how you do.<br />
Male or female, if you feel fatigued and weak from your workouts, yet<br />
you fail to build muscle mass, you should consider increasing your<br />
carbs.<br />
Macros Are Just One Part of the Puzzle<br />
After the hundredth or so time that you hear "abs are made in the<br />
kitchen," it can be tempting to spend all your time worrying about<br />
macronutrient ratios and pay less mind to other factors that are just as<br />
important to your overall results. Don't lose the forest for the trees!<br />
If your health was a math equation it would look like this:<br />
(x+y+z)(a+b+c)= u. There are hundreds of factors, and you must<br />
address them all to get the right answer.
One crucial additional factor is the total calories you take in. Even the<br />
perfect macronutrient ratio is ineffective if your calorie intake is too<br />
high or low. And along the same line, you can't expect to achieve a<br />
toned, muscular physique if you are unwilling to take training seriously!<br />
This may sound like a lot to keep in mind, but don't get frustrated.<br />
You're building a healthier lifestyle here, not just doing math.<br />
Determining your ideal nutritional strategy will take time, and as your<br />
fitness goals evolve, your ideal macro ratio will too.<br />
With determination, resolve, and a willingness to change, you'll<br />
keep progressing toward great things.
3. How to reach your goals<br />
To be successful, you need a plan.<br />
The same holds true in the fitness realm you'll be more successful if<br />
you know what your goals are and how you're going to achieve them.
Perhaps your goals are outlined in detail—perhaps not<br />
But without goals, you're basically wandering through life like a person<br />
walking through the desert at midnight without a guiding light or a<br />
map.<br />
You're lost, and it doesn't really matter if you just stand there or move.<br />
You don't know where you're going, anyway.<br />
Success in the gym, like your career path, doesn't happen by accident<br />
or a lucky break.<br />
Start taking charge of your journey through life, set goals for yourself<br />
and stay on track to reach them.<br />
Here are eight ways to ensure you find the path that will substantially<br />
increase your odds of reaching your fitness goals…
1. KNOW YOUR LONG-TERM GOALS<br />
Think about the future and what you want to accomplish.<br />
Perhaps you want to lose 50 pounds over the next 12 months, write it<br />
down, hold yourself responsible and accountable for reaching that goal.<br />
Putting it down on paper is like creating a covenant you have to stick<br />
to. Put that paper on a refrigerator or mirror—anywhere you look on a<br />
daily basis.
This is a constant reminder of the pact you made with yourself to reach<br />
your goal.<br />
2. SET SHORT-TERM GOALS<br />
While writing long-term goals is a great start, achieving them requires<br />
detailing a number of steps to help get you there.<br />
After all, losing 50 pounds doesn't just happen because you write it<br />
down. Using that example, create monthly goals, or even weekly goals.<br />
For instance, you can reasonably lose 1-2 pounds per week in a healthy<br />
way. (Yes, you can lose weight faster, but 1-2 pounds per week is<br />
considered healthy for most people.)<br />
Then, write it down, you can then create a monthly weight-loss goal of<br />
4-8 pounds.<br />
3. MAKE YOUR GOALS MEASUREABLE<br />
How do you think you can ensure you're on the right path if you have<br />
no way of measuring the results? It's easy with weight because you can<br />
simply jump on the scale.<br />
But the point here is that your goals must be measureable. Doing<br />
weekly or monthly weigh-ins ensures you stay on track with your shortterm—and<br />
ultimately your long-term—goals.
Keep yourself accountable by utilizing these measureable goals to see<br />
how you are progressing.<br />
If you see you aren't on track to meet a short-term goal, then you<br />
know you'll need to make some adjustments to get back on track.<br />
It can be something as simple as taking a peek at your diet and<br />
making some minor changes, or maybe adding a little bit more cardio<br />
to your regimen to burn more calories.<br />
4. MAKE YOUR GOALS ATTAINABLE<br />
Unrealistic goals set the stage for failure.<br />
You'll quickly get frustrated, and ultimately you'll derail from your longterm<br />
goal.<br />
Setting an aggressive long-term goal can be counterproductive; you'll<br />
have a better chance of success of actually reaching your target goal if<br />
you give yourself the time you need.<br />
You're not going to get there overnight, no matter how badly you want<br />
something. It takes patience and persistence, and that has to be your<br />
approach.
5. FOLLOW THROUGH WITH SPECIFIC PLANS<br />
Next you'll need to create an action plan for your short-term goals.<br />
Following with our example, put in place a workout and nutrition plan<br />
that allows you to lose 1-2 pounds per week.<br />
The plan should fit your schedule and allow you to work out a certain<br />
amount of days a week for a given period of time.<br />
Be specific about your training plans, detailing how many days and<br />
how much time you can commit to. In terms of your nutrition, start by<br />
referencing a few bodybuilding.com articles on tips and meal plans for<br />
fat loss, or consult a nutritionist to help. By recording your calories and<br />
macros each day, you'll know if you're on track or not.
6. FIND INTRINSIC MOTIVATION<br />
Based on the criteria listed so far, some goals are more likely to be<br />
achieved than others. A big player in this is called intrinsic motivation.<br />
That is, is your long-term goal something you really want, or is it for<br />
someone else?<br />
It turns out that if you're working toward a goal for any other reason<br />
than yourself; you're far less likely to succeed.<br />
It's that simple. Oftentimes you'll fall short because you don't have that<br />
fire in the belly. Don't set goals if your personal interests and heart<br />
aren't into it.
7. REWARD YOURSELF AND HAVE FUN<br />
The process is a journey, and quite possibly a long one, if you drudge<br />
through every day miserable because you hate what you have to do<br />
and you see no light at the end of the tunnel; you're far less likely to<br />
ultimately succeed, find activities you enjoy, and that will help you<br />
reach your short- and long-term goals.<br />
If you despise running but enjoy playing basketball, then by all means<br />
use basketball as a source of cardio. If you can't stand the thought of<br />
broccoli in your diet but want to eat it because you know it's healthy,<br />
substitute it with a healthy option you do enjoy, such as green beans<br />
(or whatever healthy food you prefer). The point here is to have fun<br />
during this process.<br />
Everyone hits those same plateaus and forks in the road where they<br />
have to overcome obstacles. You might feel as if you'll never surpass<br />
some of those challenges—but you can. Stick with it, stay consistent,<br />
and keep pushing onward.<br />
It's also a great idea to reward yourself for achieving goals. This can be<br />
as simple as buying a new workout shirt or a pair of shoes. Enjoying
the process of reaching your goals and looking back on what you have<br />
accomplished is one of the best feelings you can ever experience.<br />
The time and effort you put into something you personally wanted to<br />
accomplish and the feeling you get when you achieve it is something<br />
no one can ever take away from you. So stand proud and know you<br />
did something for yourself to better your life. Make it happen and<br />
never lose sight of your goals.
5. HOW TO START EXECISING AND STICK TO<br />
IT<br />
You already know there are many great reasons to exercise, from<br />
improving energy, mood, sleep, and health to reducing anxiety, stress,<br />
and depression.<br />
And detailed exercise instructions and workout plans are just a click<br />
away. But if knowing how and why to exercise was enough, we’d all be<br />
in shape.<br />
Making exercise a habit takes more: namely, the right mind-set and a<br />
smart approach. Whatever your age or fitness level, even if you’ve<br />
never exercised a day in your life before, there are steps you can take<br />
to make exercise less intimidating and painful and more fun and<br />
instinctive.<br />
What's keeping you from exercising?<br />
If you’re having trouble beginning an exercise plan or following<br />
through, you’re not alone. Many of us struggle getting out of the<br />
sedentary rut, despite our best intentions.<br />
While practical concerns like a busy schedule or poor health can make<br />
exercise more challenging, for most people, the biggest barriers are<br />
mental.
- Lack of self-confidence that keeps you from taking<br />
positive steps.<br />
- Motivation that quickly flames out.<br />
- Getting easily discouraged and giving up.<br />
HERE’S WHAT YOU CAN DO TO BREAK THROUGH MENTAL<br />
BARRIERS.<br />
<br />
Ditch the all-or-nothing attitude. You don’t have to spend<br />
hours in a gym or force yourself into monotonous or painful<br />
activities you hate to experience the physical and emotional<br />
benefits of exercise. A little exercise is better than nothing. In fact,<br />
adding just modest amounts of physical activity to your weekly<br />
routine can have a profound effect on your mental and emotional<br />
health.<br />
<br />
Be kind to yourself. Research shows that self-compassion<br />
increases the likelihood that you’ll succeed in any given endeavour.<br />
So don’t beat yourself up about your body, your current fitness<br />
level, or your supposed lack of willpower. All that will do is<br />
demotivate you. Instead, look at your past mistakes and unhealthy<br />
choices as opportunities to learn and grow.
Check your expectations. You didn’t get out of shape overnight,<br />
and you’re not going to instantly transform your body either.<br />
Expecting too much, too soon only leads to frustration. Try not to<br />
be discouraged by what you can’t do or how far you have to go to<br />
reach your fitness goals. Instead of obsessing over results, focus on<br />
consistency. While the improvements in mood and energy levels<br />
may happen quickly, the physical payoff will come in time.<br />
BUSTING THE BIGGEST EXERCISE EXCUSES<br />
Making excuses for not exercising? Whether it’s lack of time, energy, or<br />
fear of the gym, there are solutions.<br />
“I’m too busy.”<br />
Even the busiest of us can find free time in our day for things that are<br />
important. It’s your decision to make exercise a priority. And don’t think<br />
you need a full hour or two for a good workout. Short 5-, 10-, or 15-<br />
minute bursts of activity can be very effective.<br />
“I’m too tired.”<br />
It may sound counterintuitive, but physical activity is a powerful pickme-up<br />
that actually reduces fatigue and boosts energy levels in the<br />
long run. With regular exercise, you’ll feel much more energized,<br />
refreshed, and alert at all times.
“I'm too fat,” “I’m too old,” or “My health isn’t good enough.”<br />
It’s never too late to start building your strength and physical fitness,<br />
even if you’re a senior or a self-confessed couch potato who has never<br />
exercised before. Very few health or weight problems make exercise<br />
out of the question, so talk to your doctor about a safe routine for you.<br />
“Exercise is too difficult and painful.”<br />
“No pain, no gain” is an outdated way of thinking about exercise.<br />
Exercise shouldn’t hurt. And you don’t have to push yourself to the<br />
limit to get results. You can build your strength and fitness by walking,<br />
swimming, even playing golf, gardening, or cleaning the house.<br />
“I’m not athletic.”<br />
Still have nightmares from PE? You don’t have to be sporty or ultracoordinated<br />
to get fit. Focus on easy ways to be more active, like<br />
walking, swimming, or even working more around the house. Anything<br />
that gets you moving will work.<br />
HOW MUCH EXERCISE DO YOU NEED?<br />
Current recommendations for most adults are at least 150 minutes of<br />
moderate activity per week. You’ll get there by exercising for 30<br />
minutes, 5 times a week.
Can’t find 30 minutes in your busy schedule? It’s okay to break things<br />
up. Two 15-minute workouts or three 10-minute workouts can be just<br />
as effective.<br />
And here’s the really good news: for most people, moderate exercise is<br />
the most beneficial for overall health; you don’t need to keep<br />
intensifying your workouts.<br />
In fact, exercising too strenuously can sometimes lead to diminishing<br />
returns on your fitness levels or lead to injuries or other problems.<br />
While everyone is different, most people are much better off training<br />
for a 5K or 10K rather than a marathon or exercising for 30-45 minutes<br />
a day rather than hours at a time.<br />
HOW HARD DO I NEED TO EXERCISE?<br />
There’s no need to overdo it. Research has shown that mild to<br />
moderate activity is enough to change your life for the better. You<br />
don’t have to sweat buckets or run a single step.<br />
Moderate activity means:<br />
1. That you breathe a little heavier than normal, but are not out of<br />
breath. For example, you should be able to chat with your walking<br />
partner, but not easily sing a song.
2. That your body feels warmer as you move, but not overheated or<br />
very sweaty.<br />
SAFETY TIPS FOR BEGINNING EXCERCISERS<br />
If you’ve never exercised before, or it’s been a significant amount of<br />
time since you’ve attempted any strenuous physical activity, keep the<br />
following health precautions in mind:<br />
<br />
Get medical clearance first. If you have health concerns such as<br />
heart disease, asthma, diabetes, or high blood pressure, talk with<br />
your doctor before you start to exercise.<br />
<br />
<br />
Warm up. Warm up with dynamic stretches—active movements<br />
that warm and flex the muscles you’ll be using, such as leg kicks,<br />
walking lunges, or arm swings—and by doing a slower, easier<br />
version of the upcoming exercise. If you’re going to run, start with<br />
walking, for example. Or if you’re lifting weights, begin with a few<br />
light reps.<br />
Cool down. After your workout, it’s important to take a few<br />
minutes to cool down and allow your heart rate to return to its<br />
resting rate. A light jog or walk after a run, for example, or some<br />
gentle stretches after strength exercises can also help prevent<br />
soreness and injuries.
Drink plenty of water. Your body performs best when it’s<br />
properly hydrated. Failing to drink enough water when you are<br />
exerting yourself over a prolonged period of time, especially in hot<br />
conditions, can be dangerous.<br />
Listen to your body. If you feel pain or discomfort while working<br />
out, stop! If you feel better after a brief rest, you can slowly and<br />
gently resume your workout. But don’t try to power through pain.<br />
That’s a surefire recipe for injury.<br />
HOW TO MAKE EXERCISE AN HABBIT THT STICKS<br />
There’s a reason so many New Year’s resolutions to get in shape crash<br />
and burn before February rolls around. And it’s not that you simply<br />
don’t have what it takes. Science shows us that there’s a right way to<br />
build lasting habits. Follow these steps to make exercise one of them.<br />
Choose activities that make you feel happy and confident<br />
If your workout is unpleasant or makes you feel clumsy or inept, you’re<br />
unlikely to stick with it.<br />
Don’t choose activities like running or lifting weights at the gym just<br />
because you think that’s what you should do. Instead, pick activities<br />
that fit your lifestyle, abilities, and taste.<br />
Start small and build momentum
A goal of exercising for 30 minutes a day, 5 times a week may sound<br />
good. But how likely are you to follow through?<br />
The more ambitious your goal the more likely you are to fail, feel bad<br />
about it and give up. It’s better to start with easy exercise goals you<br />
know you can achieve.<br />
As you meet them, you’ll build self-confidence and momentum. Then<br />
you can move on to more challenging goals.<br />
Make it automatic with triggers<br />
Triggers are one of the secrets to success when it comes to forming an<br />
exercise habit. In fact, research shows that the most consistent exercises<br />
rely on them.<br />
Triggers are simply reminders—a time of day, place, or cue—that kick<br />
off an automatic reaction. They put your routine on autopilot, so<br />
there’s nothing to think about or decide on.<br />
The alarm clock goes off and you’re out the door for your walk. You<br />
leave work for the day and head straight to the gym. You spot your<br />
sneakers right by the bed and you’re up and running. Find ways to<br />
build them into your day to make exercise a no-brainer.
Reward yourself<br />
Rewards are powerful behaviour reinforcers, so immediately reward<br />
yourself when you successfully complete a workout, reach a new fitness<br />
goal, or simply show up on a day when you were tempted to ditch<br />
your exercise plans.<br />
Rewards are most effective when they’re something you look forward<br />
to, but don’t allow yourself to do until after exercise. It can be<br />
something as simple as having a hot bath or a favourite cup of coffee.<br />
Set yourself up for success<br />
<br />
Schedule it. You don’t go to important meetings and<br />
appointments spontaneously, you schedule them. If you’re having<br />
trouble fitting exercise into your schedule, consider it an important<br />
appointment with yourself and mark it on your daily agenda.<br />
<br />
Make it easy on yourself. Plan your workouts for the time of day<br />
when you’re most awake and energetic. If you’re not a morning<br />
person, for example, don’t undermine yourself by planning to<br />
exercise before work.<br />
<br />
Remove obstacles. Plan ahead for anything that might get in the<br />
way of exercising. Do you tend to run out of time in the morning?
Get your workout clothes out the night before so you’re ready to<br />
go as soon as you get up. Do you skip your evening workout if<br />
you go home first? Keep a gym bag in the car, so you can head<br />
out straight from work.<br />
<br />
Hold yourself accountable. Commit to another person. If you’ve<br />
got a workout partner waiting, you’re less likely to skip out. Or ask<br />
a friend or family member to check in on your progress.<br />
Announcing your goals to your social group (either online or in<br />
person) can also help keep you on track.<br />
TIPS FOR MAKING EXERCISE MORE ENJOYABLE<br />
As previously mentioned, you are much more likely to stick with an<br />
exercise program that’s fun and rewarding. No amount of willpower is<br />
going to keep you going long-term—day in and day out—with a<br />
workout you hate.<br />
Think outside the gym<br />
Does the thought of going to the gym fill you with dread? If you find<br />
the gym inconvenient, expensive, intimidating, or simply boring, that’s<br />
okay. There are many exercise alternatives to weight rooms and cardio<br />
equipment.
For many, simply getting outside makes all the difference. You may<br />
enjoy running outdoors, where you can enjoy alone time and nature,<br />
even if you hate treadmills.<br />
Just about everyone can find a physical activity they enjoy. But you may<br />
need to think beyond the standard running, swimming, biking options.<br />
Here are a few activities you may find fun:<br />
<br />
<br />
<br />
<br />
<br />
<br />
horseback riding<br />
ballroom dancing<br />
rollerblading<br />
hiking<br />
paddle boarding<br />
kayaking<br />
<br />
<br />
<br />
<br />
<br />
<br />
gymnastics<br />
martial arts<br />
rock climbing<br />
Zumba<br />
Ultimate Frisbee<br />
fencing<br />
Make it a game<br />
Activity-based video games such as those from Wii and Kinect can be a<br />
fun way to start moving. So-called “exergames” that are played<br />
standing up and moving around—simulating dancing, skateboarding,<br />
soccer, bowling, or tennis, for example—can burn at least as many<br />
calories as walking on a treadmill; some substantially more.<br />
Once you build up your confidence, try getting away from the TV<br />
screen and playing the real thing outside. Or use a smartphone app to<br />
keep your workouts fun and interesting—some immerse you in<br />
interactive stories to keep you motivated, such as running from hordes<br />
of zombies!
Make it social<br />
Exercise can be a fun time to socialize with friends and working out<br />
with others can help keep you motivated. For those who enjoy<br />
company but dislike competition, a running club, water aerobics, or<br />
dance class may be the perfect thing. Others may find that a little<br />
healthy competition keeps the workout fun and exciting. You might<br />
seek out tennis partners, join an adult soccer league, find a regular<br />
pickup basketball game, or join a volleyball team.<br />
Getting the whole family involved<br />
If you have a family, there are many ways to exercise together. What’s<br />
more, kids learn by example, and if you exercise as a family you are<br />
setting a great example for their future. Family activities might include:<br />
<br />
<br />
<br />
Family walks in the evening if weather permits. Infants or young<br />
children can ride in a stroller.<br />
Blast upbeat music to boogie to while doing chores as a family.<br />
Seasonal activities, like skiing or ice skating in the winter and<br />
hiking, swimming or bicycling in the summer can both make fun<br />
family memories and provide healthy exercise.
Try a mindfulness approach<br />
Instead of zoning out or distracting yourself when you exercise, try to<br />
pay attention to your body. By really focusing on how your body feels<br />
as you exercise—the rhythm of your breathing, the way your feet strike<br />
the ground, your muscles flexing as you move, even the way you feel<br />
on the inside—you’ll not only improve your physical condition faster<br />
but also interrupt the flow of worries or negative thoughts running<br />
through your head, easing stress and anxiety.<br />
Exercising in this way can also help your nervous system become<br />
“unstuck” and begin to move out of the immobilization stress response<br />
that characterizes PTSD and trauma.<br />
Exercises that engage both your arms and legs—such as walking<br />
(especially in sand), running, swimming, weight training, rock climbing,<br />
skiing, or dancing—are great choices for practicing mindfulness.<br />
EASY WAYS TO SNEAK MORE MOVEMT INTO YOUR DAILY LIFE<br />
You don’t have to commit to a structured exercise program in order to<br />
be active. Think about physical activity as a lifestyle choice rather than
a single task to check off your to-do list. Look at your daily routine and<br />
consider ways to sneak in activity here and there. Even very small<br />
activities can add up over the course of a day.<br />
<br />
Make chores count. House and yard work can be quite a<br />
workout, especially when done at a brisk pace. Scrub, vacuum,<br />
sweep, dust, mow, and weed—it all counts.<br />
<br />
Look for ways to add extra steps. Take the stairs instead of the<br />
elevator or escalator. Park farther from the entrance, rather than<br />
right out front. Get off your train or bus one stop early. The extra<br />
walking adds up.<br />
<br />
Ditch the car whenever possible. Instead of driving everywhere,<br />
walk or bike instead when the distance is doable.<br />
<br />
Move at work. Get up to talk to co-workers, rather than phoning<br />
or sending an email or IM. Take a walk during your coffee and<br />
lunch breaks. Use the bathroom on another floor. Walk while<br />
you’re talking on the phone.
Exercise during commercial breaks. Make your TV less<br />
sedentary by exercising every time commercials come on. Options<br />
include jumping jacks, sit-ups, or arm exercises using weights.<br />
TIPS FOR STAYING MOTIVATED<br />
<br />
Pair your workout with a treat. For example, you can listen to<br />
an audiobook or watch your favourite TV show while on the<br />
treadmill or stationary bike.<br />
<br />
Log your activity. Keep a record of your workouts and fitness<br />
progress. Writing things down increases commitment and holds<br />
you accountable to your routine. Later on, it will also be<br />
encouraging to look back at where you began.<br />
<br />
Harness the power of the community. Having others rooting<br />
for us and supporting us through exercise ups and downs will help<br />
keep motivation strong. There are numerous online fitness<br />
communities you can join. You can also try working out with<br />
friends either in person or remotely using fitness apps that let you<br />
track and compare your progress with each other.
Get inspired. Read a health and fitness magazine or visit an<br />
exercise website and get inspired with photos of people being<br />
active. Sometimes reading about and looking at images of people<br />
who are healthy and fit can motivate you to move your body.<br />
GETTING BACK ON TRACK<br />
Even the most dedicated exercisers sometimes go astray. Almost<br />
anything can knock you off track: a bad cold, an out of town trip, or a<br />
stretch of bad weather.<br />
That’s why it’s important to learn how to reclaim your routine. When<br />
you’ve missed workout sessions, evaluate your current level of fitness<br />
and goals accordingly. If you’ve been away from your routine for two<br />
weeks or more, don’t expect to start where you left off. Cut your<br />
workout in half for the first few days to give your body time to readjust.<br />
The bigger challenge may come in getting yourself back in an exercise<br />
frame of mind. Try to keep confidence in yourself when you relapse.<br />
Instead of expending energy on feeling guilty and defeated, focus on<br />
what it’ll take to get started again. Once you resume your program,<br />
you’ll be amazed at how quickly it will begin to feel natural. Here are a<br />
few tricks you might try to rekindle your motivation:
Imagine yourself exercising. Recall the aspects of exercise you<br />
enjoy most.<br />
<br />
Come up with a tantalizing reward to give yourself when you meet<br />
your first goal after resuming your program.<br />
<br />
Line up walking partners for your next few outings.<br />
<br />
If completing your whole exercise routine seems overwhelming,<br />
mentally divide it into smaller chunks, and give yourself the option<br />
of stopping at the end of each one. However, when you reach a<br />
checkpoint, encourage yourself to move on to the next one instead<br />
of quitting.<br />
<br />
Rather than focus on why you don’t want to exercise, concentrate<br />
on how good you feel when you’ve finished a workout.
5. HELPFUL HOME EXERCISE WEBSITES<br />
These are the 50 best resources for free online workouts that make is<br />
easy for you to exercise at home. Whether you have just a few minutes<br />
for a quick core workout, or if you’d like to join a month-long daily<br />
yoga challenge, there is something in here for you.<br />
There are a LOT of exercise videos online, especially on Youtube, but<br />
the ones that made this list are the very best when it comes to<br />
teaching you how to exercise at home. These workouts require little to<br />
no equipment and are taught by excellent fitness instructors who know<br />
their stuff.<br />
So take a look through this amazing list and find the perfect fitness<br />
instructor who can help you get a great workout done at home.
#1. Fitness Blender<br />
Daniel and Kelli are the husband and wife team behind Fitness Blender,<br />
a site that offers a huge selection of full-length video workouts of all<br />
different types.<br />
Here you will find fat-burning workouts, kickboxing routines, total body<br />
strength training, workouts for boosting metabolism, stretching<br />
sequences, and more.<br />
#2. Sweaty Betty<br />
This resource offers wonderful online fitness classes that everybody can<br />
easily do at home. Sweaty Betty provides yoga workouts, HIIT routines,<br />
and many other types for you to try.<br />
No matter whether you have experience doing fitness classes or are a<br />
complete beginner, Sweaty Betty has something that will get you<br />
working at an appropriate level.<br />
#3. Make Your Body Work<br />
I’m a professional weight loss coach and was chosen as “Canada’s Top<br />
Fitness Professional.” Each of my workouts found<br />
at makeyourbodywork.com will challenge your entire body and will<br />
include elements of cardio, strength, and core conditioning.
The uniqueness of these workouts are the “difficulty levels” that provide<br />
up to four distinct options for every single move. This makes each<br />
workout very accessible for newbies, yet challenging for super-fit users.<br />
#4. Jessica Smith TV<br />
Jessica Smith TV shares a unique collection of videos with 7-minute,<br />
10-minute and 30-minute workouts. She offers a really great variety of<br />
workout styles — some focus on fat burning, others on cardio<br />
conditioning, workouts for beginners, kickboxing workouts and more.<br />
Jessica is an energetic instructor that will motivate you to join her.<br />
#5. Do Yoga with Me<br />
Do Yoga with Me is one of my personal favourites. Many of their<br />
classes are filmed outdoors in beautiful British Columbia, Canada.<br />
The level of instruction is top-notch and there are videos that focus on<br />
pretty much every part of the body (e.g. hips, hamstrings, back, etc.), so<br />
you can target the area that you need to work on most.<br />
#6. Turbulence Training<br />
Do you want to do bodyweight workouts at home? Craig Ballentyne of<br />
Turbulence Training provides a wonderful collection of no-equipment<br />
bodyweight workouts designed to help you burn fat and get lean.
These instructional videos are mostly short ones (e.g., under 10<br />
minutes) and can be used to create your own home workouts.<br />
#7. Tone it Up<br />
Karena and Katrina lead the workouts at Tone it Up. Their routines are<br />
aimed at helping you shed excess weight and transform your body<br />
through simple strengthening exercises.<br />
Their website provides specific workouts for arms, legs, abs, cardio, etc.<br />
and have attracted followers from around the world.<br />
#8. Yoga With Adriene<br />
Adriene Mishler is a yogi with purpose. She wants to use her<br />
instructional classes to help people live life better. As she puts it, “Yoga<br />
offers up a way for us to see a world that is working for you instead of<br />
against you.” Try the following class when you’re feeling in a bad mood.<br />
#9. Spark People<br />
Spark People shares short videos for all different types of workouts.<br />
There are several categories — Abs, Cardio, Yoga and Pilates, as well as<br />
others that diver into healthy cooking and eating ideas.<br />
These workouts are great when you are pinched for time. Choose a 10-<br />
12 minute routine and squeeze in some activity where you normally<br />
would have skipped it altogether.
#10. BeFit<br />
Enjoy doing yoga workouts with your favourite trainers such as Jillian<br />
Michaels, Jane Fonda, Billy Blanks Jr., Tara Stiles and many others. This<br />
channel might offer the best variety of any out there — It even<br />
includes meditations with Deepak Chopra (maybe a good way to relax<br />
AFTER your workout).<br />
#11. Livestrong Woman<br />
Livestrong Woman is a video channel featuring professional fitness<br />
instructor Natalie Jill. In addition to Natalie’s resistance training<br />
instructional videos, you will also find great yoga beginners videos<br />
taught by Tara Stiles. As an extra bonus, this channel also includes<br />
some great videos that discus healthy eating tips and recipes.<br />
#12. Diet Health<br />
Diet Health is YouTube channel that shares great workout videos and<br />
simple health tips that can help you change your lifestyle and improve<br />
your overall health.<br />
Their workouts are mostly quick ones (under 10 minutes) and are led<br />
by experienced personal trainers.
#13. Natalie Jill Fitness<br />
Natalie Jill is a very popular fitness trainer who you will see guest<br />
starring on some of the other sites and channels found in this list.<br />
Her best videos can be found on her personal fitness blog which shares<br />
workouts for weight loss, exercise ball routines, jump rope workouts,<br />
booty belt workouts, body weight exercises and more.<br />
Natalie also shares great healthy recipes and useful nutrition tips on<br />
her site.<br />
#14. Yoga Journal<br />
Yoga Journal is a wonderful YouTube channel worth following if you<br />
want to do yoga at home. Highly experienced yoga teachers will show<br />
you how to do poses for the most relaxation, flexibility, and strength<br />
benefits. These short videos can be done whenever you have a few<br />
minutes to spare during your day.<br />
#15. CafeMom Studios<br />
CafeMom Studios is a very popular YouTube channel that helps moms<br />
build their body back after pregnancy and childbirth.<br />
CafeMom Studios offers postnatal workout videos for cardio, painreduction,<br />
circuit training, and yoga exercises for strength and flexibility.
#16. eFit30<br />
Anyone looking for yoga, Pilates, and gentle muscle strengthening<br />
workouts will love eFit30. These full-length (e.g., 20- to 40-minute)<br />
classes are perfect for days when you want to be active but don’t feel<br />
like making the trip to your gym.<br />
#17. Sarah Fit<br />
Sarah is a well-known health and fitness blogger and has made<br />
“enabling your passion for healthy living” her mission. She shares a lot<br />
of quick and simple core workouts, cardio routines, flexibility workouts,<br />
and more on her blog. Sarah is fun, energetic, and really likeable, which<br />
makes following along with her workouts quite easy.<br />
#18. Blogilates<br />
Cassey Ho is the energetic fitness instructor behind Blogilates. She<br />
shares a lot of videos with quick and fun bodyweight workouts that<br />
you can do at home in just a few minutes. Her workouts are themed<br />
for different objectives such as the “Swimsuit Slim-Down” series that<br />
you can see below.<br />
#19. Bodyrock.tv<br />
Bodyrock.tv is one of the forerunners in online fitness. This popular
health and exercise blog is dedicated to weight loss, fitness, beauty,<br />
food, love and relationships.<br />
“Bodyrockers” find daily workouts that are either laid out with<br />
descriptions and pictures, or that are instructed in video format. All of<br />
the workouts can be done at home with minimal equipment.<br />
#20. Gymra<br />
GymRa offers a excellent range of video workouts that are divided into<br />
different categories — 5- to 15-minute workouts for beginners, abs<br />
workouts, dumbbell workouts, no-equipment workouts, total body<br />
routines and yoga sessions. There is really something for everyone at<br />
Gymra.<br />
#21. Good Health 24by7<br />
Shilpa Shetty Kundra is happy to share her yoga expertise on the Good<br />
Health 24by7 YouTube channel. Enjoy doing full-length yoga asanas, or<br />
simply learn proper form and technique from her quick tutorial videos.<br />
#22. LiveStrong<br />
Workouts provided on the Live Strong YouTube video channel will<br />
definitely help you improve your strength, flexibility and fitness.
Celebrity trainer Nicky Holender instructs most of the workouts you’ll<br />
find here. He knows his stuff and tailors these workouts for busy<br />
people who want a quick exercise fix.<br />
#23. Caroline Jordan Fitness<br />
Caroline Jordan Fitness is a great choice for quick core, flexibility,<br />
strength, and yoga videos. Caroline’s demonstrations are excellent and<br />
her instructions of each more are very clear.<br />
This is a good place to learn the basics of some foundational workout<br />
moves.<br />
#24. Rebekah Borucki<br />
Rebekah Borucki provides people with an amazing collection of short<br />
workouts for weight loss and toning. Her focus really is on time-saving<br />
exercise, so she employs lots of interval training and HIIT series to<br />
make your workouts as efficient as possible.<br />
#25. Steady Health<br />
Steady Health has a large collection of workout videos that include<br />
specific routines for pregnant women, office workers, those who are<br />
rehabilitating after injury, and for people who just need a little<br />
relaxation.
#26. Pop Sugar<br />
Pop Sugar is a popular fitness and beauty blog that offers just about<br />
anything you could want in a health blog. On the website you will find<br />
lots of workouts broken down with great written instructions and<br />
pictures.<br />
On the Pop Sugar Fitness Youtube channel you can enjoy a great range<br />
of quick workouts led by some fitness industry superstars.<br />
#27. Jenny Ford Fitness<br />
Enjoy doing easy step aerobics and fitness cardio workouts led by<br />
super-stepper Jenny Ford. Jenny does a great job of making step<br />
classes doable for beginners (like me) who might not be the most coordinated!<br />
You can certainly tell she loves what she does — check out<br />
one of her free video classes.<br />
#28. Fit Strong and Sexy<br />
Amanda Russell is a former Olympic-hopeful runner who suffered a<br />
career-ending injury before she got to compete at the world’s biggest<br />
stage.<br />
Now she has devoted her career to helping others safely stay in shape<br />
with workouts that can be done at home.
#29. Tara Stiles<br />
Tara Stiles is a yoga guru whose video classes will help you become<br />
strong, energized, and more flexible at the same time.<br />
Tara’s unique movement system is approachable for anyone. Be sure to<br />
try her 7-minute morning yoga routine.<br />
#30. Yoga For Dummies<br />
This is another excellent Youtube channel that is worth checking out,<br />
especially if you are new to yoga.<br />
It offers a series of six videos, each just 10 minutes long, which teach<br />
introductory yoga poses that most people would find quite<br />
approachable.<br />
#31. Lauren Hefez<br />
Lauren Hefez is a personal trainer and Pilates and barre instructor.<br />
She has a great fitness blog that includes recipes, product reviews, and<br />
of course there are workouts in there too!<br />
She does a great job of specifying workouts for target areas like your<br />
abs, arms and back, butt and legs, and other combinations.
#32. Barre3<br />
Sadie Lincoln is an experienced fitness trainer and founder of Barre3.<br />
Barre workouts are based on a traditional ballet style of training that<br />
uses a bar (of course!).<br />
Sadie has taken this foundation and developed a unique training<br />
program that perfectly combines yoga, pilates, dance and bodyweight<br />
workouts.<br />
#33. Cosmo Body<br />
Enjoy using Cosmo Body’s videos that include easy-to-follow full-length<br />
strength, dance, and cardio workouts. Astrid Swan, celebrity personal<br />
trainer, also provides many quickie workouts (10 minutes and less) that<br />
give you an express option when you’re crunched for time.<br />
#34. XHIT Daily<br />
XHIT has put together an impressive library of video workouts that are<br />
free to use on their blog or Youtube Channel. Their followers, called “Xhitters,”<br />
enjoy the efficiency of their workouts (always under 20<br />
minutes), as well as their exercise-specific instructional videos that<br />
teach just one or two moves in greater detail.<br />
#35. Yogasync<br />
Yoga Online is the Youtube channel for Yogasync.tv and it is a great<br />
place to find home workouts for new yogis. If you have just started
doing yoga, you will find it interesting to watch videos with breathing<br />
techniques, and instructions for mastering key yoga poses.<br />
#36. Movee<br />
Movee is the place to go if you’re looking for quick, dance-based<br />
workouts that will get you sweating. It also provides videos with yoga<br />
workouts for beginners, pilates workouts for beginners, perfect leg<br />
workouts, easy back exercises, body stretches and amazing healthy raw<br />
food recipes.<br />
#37. Body Project<br />
The Body Project specializes in high-intensity fat-burning workouts that<br />
can be done from home. Their workouts have some creative moves<br />
that are fun and effective. The low-impact cardio workout found below<br />
is a great place to start.<br />
#38. Emily Skye<br />
Emily Skye has a Youtube channel complete with dozens of exercise<br />
tutorial videos that are mostly 1 minute or less. She has put together<br />
some interesting movement combinations that you can assemble into<br />
your own full-length home workout.<br />
#39. eHowFitness<br />
The eHowFitness YouTube channel provides specific workout ideas and<br />
health tips from leading fitness experts and popular celebrity trainers.
Videos provided here focus on weight loss, breathing exercises, water<br />
workouts, stretching exercises and even workouts for kids. They also<br />
have niche exercise videos like this one for expectant mothers.<br />
#40. Fightmaster Yoga<br />
Leslie of Fightmaster Yoga teaches hatha yoga for beginners, yoga for<br />
energy, yoga for reducing stress, meditation yoga, yoga workouts for<br />
strength, yoga for office workers... in other words, she offers a BIG<br />
selection of yoga classes! She is a knowledgeable instructor and is an<br />
excellent communicator, which makes her classes especially easy for<br />
beginners to follow.<br />
#41. PsycheTruth<br />
PsycheTruth is a holistic health channel on Youtube that discusses<br />
exercise, weight-loss, massage, pain relief, and many other healthrelated<br />
topics. Included are some amazing yoga sequences including<br />
this “10 days of flexibility” series that is worth checking out.<br />
#42. Do You Yoga<br />
Do You Yoga offer amazing yoga video “challenges” for everybody.<br />
Providing a little more structure via their courses (a number of which<br />
are completely free), Do You Yoga can help you create a habit of daily<br />
yoga!
#43. Sean Vigue Fitness<br />
Sean Vigue is a really inspiring fitness trainer who Pilates, strength,<br />
cardio, weight-loss, core training, and yoga workouts on his Youtube<br />
channel. He also throws in some “fun” stuff like this 1-minute burpee<br />
challenge. (It only takes 1 minute... try it!)<br />
#44. Method Yoga<br />
Method Yoga explains their approach best: “Method Yoga offers the<br />
student processes of development and transformation by uniting<br />
methodologies of old and new so one begins to experience true<br />
liberation, wholeness and actualization which is the definition and<br />
purpose of yoga.” It’s hard to pass on that!<br />
#45. Upside-Down Pilates<br />
Upside-Down Pilates shares videos that will help you realize the many<br />
health benefits of Pilates. These aren’t “let’s get sweaty” types of<br />
workout — instead, they are more suited for improving the way your<br />
body moves by training your pelvis, hips, knees, arms and shoulders for<br />
proper function.<br />
#46. Fine Tune Pilates<br />
Brittany, a certified Pilates instructor, created Fine Tune Pilates as a way<br />
to help people rediscover their bodies and to learn how they actually<br />
move throughout the day. Her gentle classes are a nice workout,
without any of the pounding on the joints that come with some highintensity<br />
exercise styles.<br />
#47. Body Positive Yoga<br />
Amber Karnes offers “judgment-free” yoga classes that are perfect for<br />
beginners and for those with “big bodies” who might not feel<br />
comfortable with traditional yoga poses. Amber has used yoga to help<br />
her embrace her own body and she is an excellent teacher to help you<br />
do the same.<br />
#48. Strong Like Susan<br />
Susan’s Youtube channel has lots of workout instructional videos and<br />
tips, but none are better than her 30-Day Ab Challenge. These are<br />
quick but challenging core workouts that offer you something different<br />
each day for an entire month!<br />
#49. My Free Yoga<br />
My Free Yoga is pretty much exactly as it sounds — it offers free yoga<br />
classes for you to enjoy! It is a little different than other yoga options<br />
on this list in that it is really a hub for yoga instructors to post their
free yoga class videos. The video library is huge and you can search for<br />
classes that focus on your specific problem areas. For example, there is<br />
a category for those suffering from hip issues and another for those<br />
experiencing back pain.<br />
#50. HASFit<br />
Coach Joshua Kozak is the trainer behind HASFit, which gets its name<br />
because “every Heart and Soul deserves to be Fit!” These workouts are<br />
based primarily in bodyweight training, so they are nice for at-home or<br />
when travelling. Coach Kozak has prepared some unique workouts such<br />
as one specifically for seniors and a series for teenage weight-loss.<br />
Also for a great overview of lots of great gym or home workout<br />
programs and nutritional information put together by various industry<br />
gurus visit BODYBUILDING.COM
6. MEAL PREP IDEAS<br />
When it comes to healthy eating, preparation is the key to success.<br />
(Those Boy Scouts are onto something.) In fact, one study published in<br />
the American Journal of Preventative Medicine suggests that spending<br />
time on preparing and cooking meals at home is linked with better<br />
dietary habits.<br />
But if you love the convenience of pre-packaged foods and restaurant<br />
meals, it might be hard to go cold turkey on your take-out routine.<br />
RELATED: 21 Meal Prep Pics from the Healthiest People on Instagram
Luckily, planning and preparing your meals ahead of time will make<br />
healthy choices a no-brainer. Instead of running to the deli for a cold<br />
cut calorie bomb, you’ll have a home cooked feast on hand that can be<br />
heated up faster than you can walk two blocks.<br />
(Leaving you with more time to squeeze in your daily workout!) And<br />
hey, you’ll save money while you’re at it.<br />
Plus, if you’re intimidated by cooking, there are tons of sneaky tricks<br />
that can help make assembling delicious meals a cinch.<br />
From easy breakfast options to methods for whipping up meals in bulk,<br />
we’ve got expert tips to set yourself up for a fuss-free and healthy<br />
week. Whip out your favorite Tupperware and get started.<br />
RELATED: 5 Brilliant Apps to Make Meal Planning Easy
1. EASON MEAT 3 WAYS USING JUST ONE PAN.<br />
If you’re sticking to lean meats like chicken, chowing down on the<br />
same flavors can get tedious after a while.<br />
Save time without boring your taste buds by preparing two or three<br />
variations of chicken at once, using aluminum foil dividers in your pan.<br />
Sriracha, BBQ, honey mustard — you can have it all. Three birds, one<br />
pan!<br />
RELATED: 16 Healthy Chicken Recipes That Don’t Suck
2.HARD BOILED EGGS IN THE OVEN<br />
An excellent source of protein, vitamins A and B and healthy fat, eggs<br />
should be a staple snack for any health fiend. The problem: You can<br />
usually only fit up to five eggs in a pot. To make a delicious dozen in<br />
one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll<br />
get a perfectly hard-boiled batch. Pro tip: Do a small test run first to<br />
ensure your oven doesn’t run too hot or too cold before cooking a full<br />
pan of eggs.
3. FREEZE BLENDED SMOOTHIES IN MUFFIN TINS<br />
Never have the time to measure out a million fixings for a morning<br />
sip? Save time by buying the ingredients in bulk, blending your<br />
favourite beverage, and then freezing the mixture in muffin tips.<br />
Next time you need a shake, stat, toss two or three “smoothie<br />
cups” in a blender for a quick and easy breakfast.<br />
RELATED: 7 Delicious Protein Smoothie Recipes
4. CHOP OR SPIRALIZE RAW VEDEGETABLES IN ADVANCE<br />
Too hangry to make dinner at the end of a long day? Cut veggies in<br />
bulk ahead of time to avoid wasting precious minutes chopping on<br />
busy weeknights. Zucchini noodles (“zoodles”) and butternut squash<br />
noodles will stay fresh in the fridge for 3-5 days, and chopped<br />
vegetables like carrots, onion and pepper will last a week when<br />
refrigerated properly in a sealed plastic bag or tupperware.<br />
RELATED: 11 Low-Carb Veggie Noodle Recipes
5. ROAST DIFFERENT VEDGETABLES WITH THE SAME COOKING<br />
TIME<br />
Roasting vegetables is a great way to bring out their natural sweetness,<br />
but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to<br />
cook can be time-consuming.
To prep a large batch of veggies, try pairing them based on roasting<br />
time. Fast-cooking vegetables that can bake in the same pan include<br />
asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables<br />
include carrots, cauliflower, onions, potatoes and parsnips.<br />
6. MAKE PORTIONS CRYSTAL CLEAR<br />
Guard against overeating by portioning your nuts, pretzels, veggies or<br />
favourite nibbles into plastic baggies or portable jars.<br />
It’s easy to mindlessly munch when you’ve got an entire bag sitting in<br />
front of you, but having just enough ready to go for lunch or a snack<br />
will keep you from going overboard.<br />
RELATED: What 200 Calories of Nuts Looks Like
7.CUSTOMIZE HEALTHY OATMEAL JARS<br />
Fiber-rich foods like oatmeal are ideal for keeping you satiated until<br />
lunchtime, but most packets have lots of added sugar and unnatural<br />
preservatives.<br />
If you DIY and use portable glass jars, you’ll control<br />
exactly what and how much you’re eating. From “monkey mix” to<br />
“raspberries and dark chocolate,” these genius flavour combinations will<br />
keep your taste buds happy, too.
8. BAG UP SMOOTHIE INGREDIENTS<br />
Ever put a little of this, a little of that in your blender and end up with<br />
a supersized smoothie? Save yourself from unnecessary calories by preassembling<br />
and freezing the ingredients.<br />
By measuring out your berries, yogurt (frozen in an ice cube tray) and<br />
greens ahead of time, your shake will be perfectly portioned, every<br />
time.<br />
RELATED: 9 Smoothie Bowl Recipes You’ll Want Every Morning
10. USE MUFFIN TINS FOR SMARTER BREAKFAST FRITTAS<br />
You could enjoy a fancy frittata every morning of the week, and only<br />
turn your stove on once.<br />
The secret?<br />
Make-ahead egg muffins! Make several of these recipes in advance<br />
(you can store in the fridge for up to five days) so you don’t get bored<br />
throughout the week.<br />
Wrap them in a paper towel to microwave them so they won’t dry out.
10.ALLWAYS ROLL WITH SOME protein-rich snacks.<br />
Protein is essential for muscle recovery after a tough workout and it<br />
also keeps hunger at bay — making it an A+ choice for snacks.<br />
Instead of reaching for a packaged protein bar that could have more<br />
than 400 calories and 28 grams of sugar, try making your own energy<br />
balls. Whip up a batch and store them in the fridge for up to six days.<br />
RELATED: 11 No-Bake Energy Bites<br />
11. Skewer meats for quick portions.<br />
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or<br />
beef) and putting it on wooden skewers can help you control how<br />
much you’re eating in one sitting. (Four ounces of chicken has
approximately 36 grams of protein, and six ounces of salmon has 34<br />
grams of protein.) Cook up a batch and save some skewers for the rest<br />
of the week. If you’re using wooden ones, remember to soak them in<br />
water so they won’t catch fire in your grill
12. Pre-assemble jarred lunch salads.<br />
Think salad from home is a no-go because it always gets soggy? Think<br />
again.<br />
Using a glass jar will save your veggies from getting mucky before<br />
lunchtime. Put your dressing at the bottom of the jar, layering sturdier<br />
produce like cucumbers and peppers, and then saving any leafy greens<br />
or grains (we’re loving quinoa) up top.<br />
Put a paper towel square at the top to absorb moisture if you’re<br />
storing the salad for multiple days.
7. Improving eating habits<br />
When it comes to eating, we have strong habits. Some are good ("I<br />
always eat breakfast"), and some are not so good ("I always clean my<br />
plate").<br />
Although many of our eating habits were established during childhood,<br />
it doesn't mean it's too late to change them.<br />
Making sudden, radical changes to eating habits such as eating nothing<br />
but cabbage soup, can lead to short term weight loss. However, such<br />
radical changes are neither healthy nor a good idea, and won't be<br />
successful in the long run. Permanently improving your eating habits<br />
requires a thoughtful approach in which you Reflect, Replace, and<br />
Reinforce.
REFLECT on all of your specific eating habits, both bad and good;<br />
and, your common triggers for unhealthy eating.<br />
REPLACE your unhealthy eating habits with healthier ones.<br />
<br />
REINFORCE your new, healthier eating habits.<br />
Reflect, Replace, Reinforce: A process for improving your eating habits<br />
1. CREATE A LIST OF YOUR EATING HABITS<br />
Keeping a food diary for a few days, in which you write down<br />
everything you eat and the time of day you ate it, will help you<br />
uncover your habits.<br />
For example, you might discover that you always seek a sweet<br />
snack to get you through the mid-afternoon energy slump.<br />
Use this diary[PDF-36KB] to help.<br />
It's good to note how you were feeling when you decided to eat,<br />
especially if you were eating when not hungry. Were you tired?<br />
Stressed out?
2. HIGHLIGHT THE HABITS ON YOUR LIST THAT MIGHT BE<br />
LEADING YOU TO OVEREAT<br />
Common eating habits that can lead to weight gain are:<br />
o<br />
o<br />
o<br />
o<br />
o<br />
o<br />
Eating too fast<br />
Always cleaning your plate<br />
Eating when not hungry<br />
Eating while standing up (may lead to eating mindlessly or too<br />
quickly)<br />
Always eating dessert<br />
Skipping meals (or maybe just breakfast)<br />
3. LOOK AT THE UNHEALTHY EATING HABITS YOU’VE<br />
HIGHLIGHTED
Be sure you've identified all the triggers that cause you to engage<br />
in those habits. Identify a few you'd like to work on improving first.<br />
Don't forget to pat yourself on the back for the things you're<br />
doing right. Maybe you almost always eat fruit for dessert, or you<br />
drink low-fat or fat-free milk.<br />
These are good habits! Recognizing your successes will help<br />
encourage you to make more changes.<br />
4. CREATE A LIST OF ‘’CUES’’<br />
Create a list of cues by reviewing your food diary to become more<br />
aware of when and where you're "triggered" to eat for reasons other<br />
than hunger.<br />
Note how you are typically feeling at those times. Often an<br />
environmental "cue", or a particular emotional state, is what<br />
encourages eating for non-hunger reasons.
5. COMMON TRIGGERS FOR EATING WHEN YOUR NOT<br />
HUNGRY<br />
o<br />
o<br />
o<br />
o<br />
o<br />
o<br />
o<br />
o<br />
o<br />
o<br />
Opening up the cabinet and seeing your favourite snack food.<br />
Sitting at home watching television.<br />
Before or after a stressful meeting or situation at work.<br />
Coming home after work and having no idea what's for dinner.<br />
Having someone offer you a dish they made "just for you!"<br />
Walking past a candy dish on the counter.<br />
Sitting in the break room beside the vending machine.<br />
Seeing a plate of doughnuts at the morning staff meeting.<br />
Swinging through your favourite drive-through every morning.<br />
Feeling bored or tired and thinking food might offer a pickme-up.<br />
6. CIRCLE THE "CUES" ON YOUR LIST THAT YOU FACE ON A<br />
DAILY BASIS.<br />
Going home for the Thanksgiving holiday may be a trigger for you<br />
to overeat, and eventually, you want to have a plan for as many<br />
eating cues as you can. But for now, focus on the ones you face<br />
more often.
7. ASK YOURSELF THESE QUESTIONS FOR EACH "CUE" YOU’VE<br />
CIRCLED:<br />
• Is there anything I can do to avoid the cue or<br />
situation? This option works best for cues that don't<br />
involve others.<br />
For example, could you choose a different route to work<br />
to avoid stopping at a fast food restaurant on the way?<br />
Is there another place in the break room where you can<br />
sit so you're not next to the vending machine?<br />
• For things I can't avoid, can I do something<br />
differently that would be healthier?<br />
Obviously, you can't avoid all situations that trigger your<br />
unhealthy eating habits, like staff meetings at work. In<br />
these situations, evaluate your options.<br />
Could you suggest or bring healthier snacks or beverages?<br />
Could you offer to take notes to distract your attention?
Could you sit farther away from the food so it won't be as<br />
easy to grab something?<br />
Could you plan ahead and eat a healthy snack before the<br />
meeting?<br />
8. REPLACE UNHEALTHY EATING HABITS WITH NEW HEALTHY<br />
ONES<br />
For example, in reflecting upon your eating habits, you may realize that<br />
you eat too fast when you eat alone.<br />
So, make a commitment to share a lunch each week with a colleague,<br />
or have a neighbour over for dinner one night a week.<br />
Other strategies might include putting your fork down between bites or<br />
minimizing other distractions (i.e. watching the news during dinner)<br />
that might keep you from paying attention to how quickly — and how<br />
much — you're eating.<br />
Here are more ideas to help you replace unhealthy habits:<br />
• Eat more slowly. If you eat too quickly, you may "clean<br />
your plate" instead of paying attention to whether your<br />
hunger is satisfied.
• Eat only when you're truly hungry instead of when you are<br />
tired, anxious, or feeling an emotion besides hunger.<br />
If you find yourself eating when you are experiencing an<br />
emotion besides hunger, such as boredom or anxiety, try<br />
to find a non-eating activity to do instead. You may find a<br />
quick walk or phone call with a friend helps you feel<br />
better.<br />
• Plan meals ahead of time to ensure that you eat a healthy<br />
well-balanced meal.<br />
9. REINFORCE YOUR NEW, HEALTHY HABITS AND BE PATIENT<br />
WITH YOURSELF.<br />
Habits take time to develop. It doesn't happen overnight. When you do<br />
find yourself engaging in an unhealthy habit, stop as quickly as<br />
possible and ask yourself: Why do I do this? When did I start doing<br />
this? What changes do I need to make? Be careful not to berate<br />
yourself or think that one mistake "blows" a whole day's worth of<br />
healthy habits. You can do it! It just takes one day at a time!
FOLLOW THE DINNER PLATE RULE<br />
Before you change anything about your cooking style, take a look at<br />
what you put on your plate.<br />
For many people, one side of the plate holds a meat or protein with a<br />
starch covering the remaining side.<br />
Try changing this plating appearance and divide it into quarters.<br />
Each quarter should have an equal portion of protein, carbohydrates,<br />
fruits and vegetables.<br />
This plating strategy alone allows you to eat more healthfully at each<br />
meal. Ideally, your body needs a balanced mixture of all of these<br />
nutrients.<br />
Omitting the fruits and vegetables leaves your meal void of critical<br />
minerals and vitamins. You also reduce your saturated fat intake when<br />
proteins and starches are eaten in moderation.<br />
SUBSTITUTE WHENEVER POSSIBLE<br />
Your famous mashed potatoes might be mainly a mixture of potatoes,<br />
salt and butter, but you can make this recipe a little healthier with
substitutions. For example, the potatoes can be combined with<br />
cauliflower.<br />
This vegetable has the same colour as the potato, and it can be<br />
mashed just as well as potatoes within the recipe. As a result, your<br />
potatoes have more vegetables than carbohydrates.<br />
Present this recipe to the family, and they may not notice an immediate<br />
taste difference. In fact, the added cauliflower gives the recipe a more<br />
satisfying feeling as it provides you with more fibre. Substituting<br />
vegetables and healthy fats for other items is a simple way to make a<br />
healthier meal.<br />
WORK WITH WHOLE FOODS<br />
Any given supermarket has multiple aisles with thousands of products<br />
to choose from. It’s easy to pull the cheapest product from the shelf,<br />
but take a moment to read the ingredients in that food.<br />
You might be surprised that many of the ingredients are words you<br />
can’t even pronounce. Be more selective about your food purchases by<br />
choosing items that have whole ingredients.<br />
Ideally, you should be able to pronounce most of the ingredients on<br />
the label. This simple trick makes it easier for you to cook and serve<br />
healthful foods at your table.
PLAN THE WEEK OUT<br />
You may have a lot of time on the weekend to cook with<br />
healthful ingredients, but the busy weekdays pose a challenge. Work<br />
and school commitments may infringe on your cooking time, and the<br />
family resorts to eating out.<br />
Curb these unhealthy habits by preparing several meals on the<br />
weekend. Cook two or three recipes that you can freeze or<br />
refrigerate to eat later in the week.<br />
When the family arrives home after a long weekday, they can<br />
immediately heat up the food and benefit from a healthy meal without<br />
much effort. You simply need to plan your weekday meals ahead of<br />
time for this strategy to work.<br />
STIR UP A SMOOTHIE<br />
Smoothies made at home are a quick and easy way to increase your<br />
fruit and vegetable consumption. Throw some spinach, oranges, apples<br />
and bananas, along with some water or fruit juice, into your blender.
If your blender can process small seeds, add flax or pumpkin seeds to<br />
the mixture. Everyone can have their daily minerals and vitamins with a<br />
smoothie.<br />
This liquid concoction of both fruits and vegetables can also be made<br />
on the weekend in large amounts. Simply place the smoothie in single<br />
size servings in the freezer then put it in the refrigerator the night<br />
before you want to drink it.<br />
KEEP IT SIMPLE<br />
Cooking for a healthier you may seem tiring at times. Don’t pressure<br />
yourself to cook an elaborate meal every single day. Fill your<br />
refrigerator deli drawer with ample amounts of healthy deli meat.<br />
Turkey breast on wheat bread can be a healthy and satisfying lunch<br />
choice.<br />
Offer several vegetable choices for the sandwich as well, including<br />
tomatoes and lettuce. The entire family can create their own sandwich<br />
that’s satisfying on several levels.<br />
Add some carrots or apples along the side of your sandwich, and you<br />
have an entire meal in a matter of a few minutes. Save your elaborate<br />
meals for when you’re inspired to cook.
Home cooks are always looking for inspiration, such as<br />
reading Hampton Creek recipes or watching a professional cooking<br />
show. Take notes on simple ideas that you can use in your next meal<br />
when you look over these recipes or shows. Inspiration for your next<br />
meal can come from unexpected sources. In the end, your mind and<br />
body will benefit from a healthy lifestyle that only contributes to a<br />
longer lifespan than ever before.<br />
8. BEST TIMES TO EAT FOR WEIGHT LOSS<br />
Certainly what we eat has an enormous impact on our health and<br />
weight status. But did you know that when and how we eat also make<br />
a huge difference?
Eating at the appropriate times throughout the day will help to<br />
maximize fat burning and keep hunger at bay.<br />
Aim to eat every 3 to 4 hours. Most people eat three meals and one<br />
snack, while others may prefer four smaller meals; you're free to find<br />
the combination that works best for you.<br />
Timing your meals in this way will improve your fat loss by preventing<br />
excess insulin, allowing leptin to work its magic on appetite control and<br />
metabolism, and by balancing the stress hormone cortisol. You should<br />
also enjoy your meals at the same time every day.<br />
Eat within 1 hour of rising. Your mom was also right when she told<br />
you breakfast was the most important meal of the day.<br />
When you skip breakfast, you lose its stimulating benefits on your<br />
metabolic rate. You also become more likely to eat unbalanced meals,<br />
more calories, and larger amounts of saturated fat throughout the day.<br />
Plenty of research shows that those of us who skip breakfast are<br />
actually heavier. Missing out on a healthy morning meal also increases<br />
stress hormones.
Try not to eat before bedtime. Eating too close to bedtime raises<br />
your body temperature, increases blood sugar and insulin, prevents the<br />
release of melatonin, and cuts down on growth hormone release.<br />
All these factors interfere with the quality of your sleep and the natural<br />
fat-burning benefits of a good night’s rest. Furthermore, sleep<br />
deprivation leads to more cravings and a greater likelihood of<br />
overeating the next day.<br />
If you must eat before bed, opt for a light meal or snack that's high in<br />
protein and low in carbohydrates and fat, such as a protein shake made<br />
with berries and water, salad with grilled chicken, or a shrimp and<br />
veggie stir-fry.<br />
Start the day with protein. For better appetite control throughout<br />
the day, try combining your starchy carbs at lunch, dinner, or after your<br />
workouts rather than at breakfast. Stick to eggs or whey protein<br />
smoothies for breakfast and you'll eat less throughout the day.<br />
Always eat within 45 minutes of finishing your workout. This meal<br />
or snack is the only one of the day that should not contain much fat<br />
and should be higher in carbohydrates. For example, have a smoothie<br />
made with juice, fruit, and protein powder, but no flaxseeds or oil.
Never do your weight training or cardio on an empty<br />
stomach. You will need energy from your foods to perform optimally.<br />
You may, however, complete your cardio before eating if your session<br />
will be less than 30 minutes.<br />
Focus on your food. Do not eat while you are doing anything else<br />
(i.e., watching TV, working, surfing on the computer, etc.). Focus on<br />
chewing your food and relaxing while you eat.<br />
Eat protein first. Eat the protein on your plate first to help speed the<br />
signal to your brain that you are full.<br />
Drink alcohol last. If you have alcohol or wine, do so after your meal<br />
to enhance the hormones involved in appetite control and digestion.
9. IMPORTANCE OF WATER CONSUMTION<br />
Water is by far the most important nutrient for the human body. Next<br />
to oxygen, the human body needs water in order to survive. 2/3 of the<br />
human body is water; therefore it is important to take in as much water<br />
as we can. Our bodies replace 2 ½ quarts of water each day, to keep<br />
running; and in order to stay healthy our bodies need lots of water.<br />
Regular water consumption is good for our health and diet, and is<br />
essential for many functions of the body. It is important in helping with<br />
digestion; the absorption of food, the regulation of body temperature
and blood circulation, the carrying of nutrients and oxygen to the cells<br />
in the body, and for the removal of toxins.<br />
Water also helps with the movement of joints, and helps protect tissues<br />
and organs in the body. It is also good to drink water for metabolic<br />
and weight loss purposes. Drinking water metabolizes stored fats, and<br />
helps maintain proper muscle tone.<br />
Most importantly though, drinking water will prevent dehydration,<br />
which can have detrimental effects on the body. By drinking enough<br />
water, you keep a regular flow of fluids going in the body so that it can<br />
perform its daily functions easily, and effectively.<br />
Water consumption plays an important role for the digestion of solid<br />
foods in the body. The digestive system depends on a sufficient<br />
amount of water present to help with the breakdown of foods.<br />
Acids and enzymes that are in the stomach need the balance of water<br />
to break down food into a homogenized fluid. Once the fluid is formed,<br />
it can be easily passed into the intestine for the next stage of digestion.<br />
An acidic stomach will respond to hydration, and therefore make it<br />
easier to digest foods. At times, an absence of water may lead to<br />
common symptoms such as heartburn and constipation. Drinking water<br />
will prevent these symptoms from occurring, and keep the stages of
digestion constant.<br />
Drinking water can help the flow of water in the body and help keep<br />
blood circulation going. Water helps carry nutrients and oxygen to the<br />
cells, and helps remove toxins. It can also help regulate body<br />
temperature, and store extra heat in the body.<br />
Overall, it is important in keeping everything moving in the body, so<br />
that it can perform its everyday functions.<br />
Water Consumption helps with the protection of movement of joints,<br />
and other organs and tissues in the body. In between joints in the<br />
body there is a lining of cartilage that exists.<br />
The lining of cartilage between the joints uses water as a cushion<br />
between the bones so that the joints can move easily. If there is not<br />
enough water being consumed, dehydration can occur in these joints,<br />
which may cause arthritis.<br />
Therefore it is important to drink enough water to supply the<br />
protection that is needed for joints. Daily water consumption can aid in<br />
protecting the gastrointestinal lining in your body, as well as various<br />
organs and tissues. It can also be very useful in protecting the spinal<br />
cord from shock and damage.
Water helps to create most enzymatic and chemical reactions that<br />
occur in the body. Because it moves so many elements – nutrients,<br />
hormones, oxygen, and antibodies, through the lymphatic system as<br />
well as the bloodstream, it is important to have a proper intake.<br />
Proteins and enzymes found in the body will function more efficiently<br />
in lower viscosity fluids, which is why it is important to balance with a<br />
proper intake of water. Water regulates all functions of the body<br />
including everything that it helps to circulate and dissolve.<br />
Water consumption also helps metabolize fat. It is the liver's job to<br />
metabolize fat, and in order to do so it needs water. If not enough<br />
water is consumed, the liver takes over the job of the kidneys.<br />
When the liver takes over the job of the kidneys however, it is no<br />
longer able to metabolize fat in the body. Therefore the more water<br />
consumed, the more the body will metabolize fat.<br />
Water consumption keeps the body hydrated. Dehydration occurs in a<br />
number of adults, and can have a detrimental effect on the body.<br />
When the body is dehydrated it has to work twice as hard to ration<br />
and distribute the amount of available water. Because the body has no<br />
reserve system it has to operate a distribution system for the amount
of water that has been made available. Usually dehydration causes<br />
many side effects on the body as well.<br />
You can produce joint pain, stomach pain and ulcers, back pain,<br />
dizziness, as well as feelings of disorientation, and confusion. If you are<br />
not drinking enough water, your body will start to retain it.<br />
If you don't maintain your body's regular fluid balance you can damage<br />
every part of your body's physiological functions. Dehydration is not<br />
always easy to spot either. A lot of the time we don't know when we<br />
are dehydrated, and only believe to be when we are thirsty.<br />
This is not an accurate indicator of how much water you need. It is<br />
always important to drink more than limiting it to when you are<br />
thirsty.<br />
Studies show that the majority of healthy people meet their daily needs<br />
of water intake. In order to determine how much water you should be<br />
drinking daily you must take your weight, and divide it by 2.<br />
If you weigh 200 pounds then you should be drinking 100 ounces of<br />
water on average per day. The rule is the more you weigh, the more<br />
water you should be drinking.
Also, it is important to drink more water if you are exercising. When<br />
you exercise you perspire twice as much water as you drink, therefore it<br />
is very important to keep hydrated. Water should also be taken warm.<br />
Warm water is known to absorb more quickly into the system than cold<br />
water.<br />
Another way of knowing if you are drinking the right amount of water<br />
is to check the colour of your urine. The lighter the colour the better.<br />
Finally, water consumption is crucial to a healthy lifestyle. Without<br />
water our bodies could easily begin to shut down. Because water is<br />
needed for so many different functions in the body, it is important to<br />
consider how much water you are consuming.<br />
You should not drink water only because your body is telling you to by<br />
way of thirst. Usually your body already needs water, even before you<br />
feel thirsty. Most importantly, think about how water consumption can<br />
affect your body and your health. Drinking water on a regular basis can<br />
boost your health and keep your body feeling great.
9. Foods and their macro contents<br />
Allot can be written about this topic but let’s keep it short and sweet,<br />
although there are a wealth of information on nutrition online we<br />
chose myfitnesspall.com, here you can literally type in any type of food<br />
and it will show you exactly how much calories, carbs, fat and protein it<br />
contains.<br />
This will help you with your calorie counting plus your protein, carb<br />
and fat split, helping you to reach your desired goal.<br />
They also have a great app which is very helpful for tracking your diet<br />
and exercises.
Below is a step by step guide how to go about getting the info you<br />
need.<br />
1. GO ONTO THE WEBSITE AND CLICK ON THE FOOD ICON
2. TYPE IN THE FOOD TYPE AND HIT SEARCH
3. THE CALORIES, PROTEIN, FAT AND CARB QUANTITIES WILL SHOW<br />
(For a more detailed breakdown and to change the quantity of the<br />
food click on the food shown by the arrow)
4. A MORE DETAILED BREAKDOW OF THE NUTRIANTS IN THE FOOD<br />
SELECTED
CLOSING WORD
GOOD LUCK!!