NUTRITION
CALCULATE CALORIES
Most diet plans focus on how many calories to eat each day, such as 1,500 or 2,000 calories for moderately active people.
There are many free apps and sites that calculate how many calories you should eat for your activity level, how much to eat to maintain weight and how many to eat to lose weight.
EAT THE RIGHT FOOD
What are the right foods? Minimally processed foods are the best for sports and weight lifting nutrition. Lean protein, complex carbs and fiber are your best friends, especially if you're trying to lose weight. Your body needs lean protein such as turkey, nonfat Greek yogurt, fish and egg whites to build muscle and stay full.
Complex carbs, such as green leafy vegetables, give you energy to burn and fiber fills you up and keeps your digestive system and hormones in alignment.Fats should be healthy, mono-saturated fats, such as olive oil, or from plant-based sources rich in omega-3 fatty acids. Walnuts, flaxseeds and similar oils, nuts and seeds provide healthy fats.
LIMIT YOUR DRINKING
Alcohol has a ton of calories. It's easy to add 400 or 500 calories to your daily total with booze, and even more if you like liquor combined with sugary mixes.
Some nutritionists believe the calories consumed from alcohol are particularly bad for you because when the body receives alcohol, it burns alcohol for fuel first, then burns other fuel.If you’re drinking and eating, the calories from what you are eating may be converted to fat much faster.
Alcohol isn’t worth consuming for the serious athlete. It has more drawbacks than benefits.
AVOID SUGAR
Sugar can be found in many foods naturally, such as fructose in fruits and sweeteners like maple syrup and honey.
Refined, white sugar provides fuel and not much else for your body’s needs. It causes tooth decay and can lead to obesity.
Get your sugar from natural treats such as a piece of fruit eaten for dessert, and avoid adding sugar to your diet.
STRENGTH TRAINER
When it comes to strength training for beginners, it’s important to know that you don’t need to do anything fancy to get strong. All it takes are some fundamental moves, consistency, and patience.
When you first start strength training, the exercises can feel hard—which might have you scrambling to figure out how to build muscle ASAP so your workouts don’t feel like
punishment (Team Joyful Movement for the win). After all, if every move is a struggle, it can be tough to motivate yourself to even start a workout routine, let alone give it a solid effort.
COACHING
KEEP A FOOD DIARY
A food diary can help you track not just what you eat, but also how much, when and where you ate it. Spend just one day writing down what and how much you eat, and how you feel after. No cheating! Add up the calorie total the next day.
You may be surprised by how many calories you consumed.Many free online trackers and apps tally protein, carbohydrate and fat intake, as well as how well you meet the RDA for many important vitamins and minerals.
It’s important to track not just your food, but when you ate it, as well. Some people also track their mood and who they were with to see if emotional eating patterns are spurring them to eat more calories than they should.
WEIGH AND MEASURE
YOUR FOOD
Measuring is a pain at first, but you'll get used to it fast. It will also make you keenly aware of what foods fill you up and what foods just aren't worth the calories. Knowing this will help you make better dietary choices.
Consider investing in a food scale — a small scale that measures ounces and grams of food.A simple set of measuring cups and spoons can also help you keep track of food portions. One easy way to set your portions is to use a measuring cup to measure a set portion into your favorite cup or bowl.
You’ll be able to see exactly how much fits into your favorite bowl, and know what one cup, a half cup and so on actually looks like.
DONT EAT THE WRONG FOOD
HeadiRemember what 57.9% of what Americans eat? Those are the wrong foods. Avoid foods that come in boxes and bags, but read the label if you must. Processed foods usually contain tons of sugar, salt and preservatives.
Start comparing labels and ignore the advertising on the front of the package. Words such as "natural" and "healthy" often hide how bad certain foods are for your waistline and heart.A good rule of thumb: the ingredients list on product packaging lists ingredients of the highest quantity first.
Look for “real food” names near the top of the list and unpronounceable chemical names near the bottom of the list if you must indulge in packaged foods. Better still, save processed foods as a rare treat or time saver when needed.g 5
DRINKING WATER
Water is nature’s perfect thirst quencher. Drink plenty of fresh, pure water daily, including with meals.
Drink about 16 fluid ounces, or two cups of water, about two hours before a workout. Sip water throughout your workout. If you’re working out in hot weather, be sure to drink more water than you think you need.
Thirst is a sign that your body is slightlydehydrated. Drink to stay ahead of your thirst.
PERSONAL TRAINER
Personal Training involves hiring a Personal Trainer to help a client meet their fitness goals, through the knowledge, skills, and abilities personal trainers possess. A personal trainer is a fitness
professional who designs exercise programs and instructs exercise to help people achieve their fitness goals, which will often include weight loss, improving sports performance, or managing a health condition. They do this by working with people on a one-to-one basis and in a group setting.
GROUP TRAINER
Group personal training involves a single trainer guiding a group of members towards their fitness goals. The idea behind group personal training is exercise that is done in a way that is fun, challenging, and personally rewarding.
The term group personal training implies any type of aerobic exercise activity that’s done in a group, whether it’s dancing, martial arts, or general aerobics. Classes are led by a professional trainer with the goal of fun, fitness, and good stamina.
They have a distinct edge over one-on-one workouts in that participants will have the trainer there as a source of guidance for a great workout. Plus, there will be positive peer pressure that keeps you on the right track as you pursue your fitness goals.
