Keeping Fit

Summer is just around the corner, why not make this one your best! No more wearing the long baggy shorts and big t-shirts at the pool…BREAK OUT THE BIKINI! With three months left until summer, you still have plenty of time to get in shape.

Here’s what you’ll need for your three-month weatherization kit:

- Resistance training - Exercise with weights at least 3x/week to build muscle and burn fat.
- Cardiovascular exercise - Get that heart rate up for at least 30 minutes a day to help create a calorie deficit and burn stored fat.
- Healthy eating - Eat approx. 5x/day (small meals); a lean protein source with a low-glycemic carb.
- Calendar - Write down every week what you plan to do for activity; then cross it out once you’ve completed it.
- Food log - Enter into your journal every time you eat and drink; what, when, and how much.

You’ve been overweight for so long now…you can’t even remember what it’s like not to be. You say that you’ve tried “EVERY” diet and exercise plan and nothing works, but can you really, honestly say that you’ve tried??? Can you honestly say that you gave it your all? How long did you stick with your exercise plan? Were you consistent with it? Did you make weekly calendars with planned exercise activities? How long did you follow that “DIET”? Did you keep a food journal logging your daily nutritional intake, e.g., calories, protein grams, carbohydrate grams, fat grams, etc.? Did you eat small, sensible, frequent meals throughout the day (approx. 5-6/day)? Did you set goals…realistic ones? These are all habits you should be consistent with if you want to lose weight and change the way your body looks once and for all. So, if you’ve given up on the weight loss project…give it another shot, but this time I want you to give it your all. Just Do It!!!!

Calories are a measure of energy. Our bodies need energy to survive; to sustain life, to work, to exercise, etc. The energy our bodies require comes from the food (calories) we eat…food is our fuel. Just like automobiles need gasoline in the tank to drive, we need food in our tank to move. The problem is…most of us today overfill our tanks. We eat too many calories, more than our bodies require on a daily basis. We overeat! And when we overeat…those extra calories are stored as fat.

A good rule of thumb to follow when planning your meals is to eat according to your activity level. Ask yourself what you will be doing over the next three hours. If you’re going to be less active, eat less calories; more active, more calories. Here’s a link that will help you figure out how many daily calories you need to lose weight; How To Calculate How Many Calories You Need To Lose Weight

Imagine not having to shop, prepare, or even cook your food. Well…most celebrities don’t. They hire someone to do all of this for them. This makes it easier to follow a healthy eating plan.

The hardest part about eating healthy is the preparation. How easy it would be to stay on an eating plan if all of your meals were prepped, cooked, and handed to you every time? Mr. Smith, it’s time to eat again…grilled chicken, brown rice and asparagus. Just like you ordered. Man, that would be great!

Since most of us don’t have the luxury of having a chef, we have to do it the old fashion way…ourselves. It’s really not that hard and doesn’t take much time. Pick a couple days out of the week and make those your prep/cook days. Cook all of your meals in advance on these days and pack them in Tupperware or those disposable containers, then put them in your refrigerator. Now, when you’re hungry and it’s time to eat…you don’t have to go for the fast, fattening, and convenient food because you’ve already done the work.

So what is the “Celebrity Diet Secret”? It’s having healthy food available every meal and snack time.

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Here are some simple changes that will make a BIG difference in your fat loss success.

Tips 1-5:

1. Keep a journal - keeping a log of your nutritional intake is a proven method for weight loss. Most individuals have no idea of their daily caloric intake.
2. Drink plenty of water - Keeping your body hydrated is often overlooked when trying to lose weight. As you burn fat your body releases toxins; water helps to flush these toxins out of the body.
3. Eat breakfast - After a 6-8 hour sleep session, your body is ready for nutrition; lean proteins, complex carbs, and water. Starting your day off with a healthy breakfast will give you energy and provide your muscles with the nutrition they missed out on while you were resting.
4. Don’t skip meals - Skipping meals will slow your metabolism down. Keep a steady metabolic rate by eating often; every 3-4 hours.
5. Resistance train - Exercising with weights will increase muscle mass. The more muscle….the faster your metabolism.

Tips 6-10:

6. Avoid high fructose corn syrup - Look at the ingredient listing under the nutritional facts label. If it contains high fructose corn syrup…avoid it.
7. Don’t wait until you’re hungry - If you wait until you are hungry to eat, you’re more likely to OVEREAT. Eat small frequent meals throughout the day; this will help keep your metabolism on a fast burn throughout the day.
8. Visualize - Keep a constant visualization of how you want to look. Cut out pictures for inspiration and post them as reminders to keep you on track.
9. Prepare your food in advance - Cook 2-3 days worth of meals in advanve; have them readily available. This is one of the biggest reasons people fail on diets. Lack of preparation.
10. Make a calendar - Plan your weekly exercise activities on a calendar. At the end of the week you will feel a sense of accomplishment…or not (if you didn’t hit your planned weekly goals).

Being aware of your nutritional intake can mean the difference between failure and success. It’s easy to get off course if you’re not tracking exactly WHAT, and WHEN you are eating. Most individuals that go on a “diet”, don’t log there dietary intake; and consume far less calories than they think…causing their metabolism to work at a much slower pace. If you want to succeed at weight loss, keep a food journal.

Be real about setting fitness goals; make them realistic and attainable. Know exactly what it will take to reach these goals. It won’t happen over night, but it will happen quicker than you probably think.

While on your fitness journey…keep a log. Record WHAT, WHEN, and HOW. What you are eating, when you are eating, and how many calories, and macronutrient (proteins, carbohydrates, and fats) grams you are eating. You will want to know what you did or didn’t do to get you in your current position; this way you can make adjustments.

Set short, medium and long term goals. When you make your fitness goals realistic and attainable you will ensure a greater success for sticking with your fitness program for life. Be prepared, have a plan, and believe in yourself!