Don’t suffer for your health.
Many new clients have come to me over the years under the assumption that in order to drop body fat and change their body shape under a new training a nutritional plan they need to suffer to achieve their goals.
Granted scarifies do have to be made in order to break a few bad habits, but if you’re suffering physically and more importantly suffering mentally then I’m here to tell you that the plan you’re on won’t work long term.
Anything that makes you feel this way is not good for your health overall. It can potentially lead to nutritional deficiencies, muscle loss, a slower metabolism, poor sleep and a drop in daily work efficiency and output causing even more stress in your life.
Generally speaking such methods that require prolonged suffering are not sustainable. Usually any results you gain from such a programme will be lost once you can no longer cope and you end up crashing.
You need to start thinking long term and stop craving a quick fix, the body simply does not enjoy or operate this way. You have to find a balance between an effective nutrition/training plan and fall in love with it, making sure that you are enjoying the process. This is a much more maintainable approach that your body and mind will thank you for.
So when looking to implement a new nutrition and workout plan, here are few basic tips for you to consider
1) Reduce your consumption of heavily processed foods.
Heavily processed foods wreak havoc on the body and the digestive system. They are generally high in trans fats (man made fats), which the body cannot utilise effectively in any way. They may be cheap but there is a reason for that!
Upgrade your ingredients, think quality when it comes to food choices.
Unfortunately better food does cost more but I can ensure you it is worth it. To save money on such items you can always buy in bulk and store some away in the freezer. Your body can assimilate these foods much easier and allow them to be utilised by the body in the way they were intended. Always try to use single based ingredients as much as possible as that way you will always know what you have added to it as opposed to guessing or being misled by food manufacturing companies.
2) Find a quality training plan, stick to it and enjoy it.
There is no such thing as the holy grail of training plans, try to keep things simple.
Try to find a plan that compliments the number of times you are realistically able to train in the gym on a weekly basis. I recommended you train the full body at least twice a week using a mixture of resistance machine and free weights in order to get the most of your body. Vary the training variables such as, sets, reps, rest periods and tempo. There is also no need for you to be in the gym any longer than an hour, do your mobility warm up, get stuck in and get the hell out of there. Remember you’re there to train, ignore texts, emails and phone calls and get it done but enjoy the process.
3) Avoid excessive cardio
Cardio will help you lose weight, there’s no doubt about it. When it comes to weight loss it’s a simple equation, calories in versus calories out. Cardio will always increase your energy expenditure, however excessive amounts can have detrimental affects, especially too much of the low to moderate intensity. This will increase cortisol (your stress hormone), which will reduce the rate at which the body is willing to drop body fat.
HIIT (high intensity interval training) training combined with moderate amounts of LISS (low intensity steady state) cardio would be a much more effective approach.
4) Rest, recover, sleep
Overtraining, super low calorific intake, lack of quality nutrients will always affect your sleep. The importance of sleep with regards to your fitness quest is often overlooked. Quality over quantity is much more important if you are to be successful on this journey. Don’t get me wrong, quantity is important but if it’s poor sleep you’re getting then quantity doesn’t mean shit. You should be looking to get a minimum of 6-8 hours per night of non-broken sleep. If the body and mind are highly stressed then this just won’t happen. A lack of sleep can also boost levels of ghrelin (the hunger hormone) and decrease secretion of leptin (the hormone that keeps you full). This will significantly lead to increased hunger, which is never good when trying to lose a bit of body fat.
So there you have it, a brief outlay for you to now consider when aiming to get in shape regardless of your goals. Yes scarifies will have to be made, but suffering your way to health is not the way forward!
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