So its 2013 and everyone is working on looking better, or so they tell you, its hard to make changes to your lifestyle , I have been training people for a long time, getting results is harder than you think, getting people to change even one small habit can be a struggle. In Precision Nutrition ( J Berardi) 10 habits are highlighted as a way of taking charge of your body and hence results...lets look now at those 10 in detail:
1. Eat every 2-3 hours...this stimulates your metabolism, balances blood sugar and helps maintain lean mass, remember every time you eat you have the opportunity to make your body better or worse.
2.Eat complete lean protein with every meal ( for women 20- 30 grams of protein per meal, 1 palm sized portion , for men 40-60 grams of protein , 2 palm size portions) Sources ground beef, chicken, turkey, bison, venison,tofu, egg white, salmon, tuna, cod,cottage cheese,string cheese, milk protein supllements
3. Eat vegetables with each meal ( 2-3 servings )
4.Eat carbs such as rice, bread , pasta, sugary food only after exercise,( 1-2 ) hours after,this applies to anyone looking for fat loss.No exercise ... no carbs..
5. Eat healthy fats daily.30% of daily total calories from fats split into 1/3rd saturated,(animal fats..eggs, dairy, butter, cheese) 1/3 monosaturated, (olive oil, nuts, nut butters, acvacado),1/3rd polyunsaturated (flax seed, fish oil, vegetable oils)
6.Remove beverages with calories in them...fruit juice, soft drinks, coffee,othe sugary drinks...gatorade etc..if possible stick with water and aim for 8 glasses a day
7.Eat whole foods instead of supplements... eat bars, take shakes , and use supplements sparingly, nothing beats the real thing. If you plan to use supplements use the best, check out www.mytruehealth.com
8.Plan ahead and prepare food in advance.. this could include preparing meals at the weekend for the forthcoming week.
9.Eat a wide variety of foods as possible.
10. Plan to break rules 1-9 10% of the time.
There you have it, its not ultra complicated, it takes some thought, planning if you need help and advice feel free to contact us...