Here comes 2013!! Let's make this new year the beginning of the new you. There are books everywhere on what to eat, when, how much, and which foods are the devil (sometimes that includes strawberries!!) Rather than starting a fad-diet that will have you gain it all back, try a couple of tried and true methods of losing weight. If you will follow these suggestions, you will notice your jeans fitting better within around 3 weeks!
- Exercise 4-5 days a week doing cardio - include resistance training at least 2x a week
- Drink at least 64 oz of water daily, more if you are exercising
- Eat your veggies! Get 5-7 servings daily.
- Avoid white, refined foods. Go for whole wheat and cut out sugar
- Cut out soda...lots of empty calories there!
- Don't skip meals - you will end up hungrier the next time you eat, and it slows the metabolism to a crawl
There are ways you might be hindering your progress...
SABOTAGE #1 – right foods, wrong quantities.Ok, so you eat healthy. You go for greek yogurt instead of the chocolate bar. You are accustomed to eating green leafy veggies, fresh fruit and lean meats like salmon, tuna, chicken, turkey and the occasional lean beef. If you are eating the right foods, but eating too much, you will not lose weight. It’s like your finances. You might be spending on good things, but overspending is overspending.Do you know how many calories you’re eating per day? Carbohydrates? Fat grams? Protein?
SABOTAGE #2 – right foods, “right quantities”, bad timing. If you’re either seeing very slow progress or not seeing progress and feel you’re within you’re correct caloric range and eating good foods, then time of day could ruin the best results you could have. Here’s some tips for those seeking to shed a few pounds.- Don’t eat simple carbs after 2pm, such as: rice, pasta, breads, sugars, honey, fruit juice, sweets. These foods are not bad, but they should be eaten earlier in the day, when your metabolism is running faster.- Eat a fast absorbing protein within 30 minutes of excercising such as a whey protein shake. - Realize that alcoholic drinks may not contain fat nor carbs, but to quote a University Anatomy professor, “It’s not what a food is, it’s what a food does that matters” and Alcohol easily converts to fat, hence the term “beer belly”.
SABOTAGE # 3 – Not taking ONE diet day-off per week.YOU GET CRAVINGS! We all do. You want to eat a Krispy Kreme donut, or you’d like to eat some pizza, you’re going to a party or on a date …who doesn’t… So the best way to deal with these craving is to have a once a week outlet. Let me be clear here, you should choose your day ahead of time and then get your junky eating done on that day (try not to go too crazy, just a little crazy, try not to go more than 600 Calories over your normal diet) .
Don't take several “OFF MOMENTS” during the week. This will RUIN, SABOTAGE and DESTROY your hard work and keep you at bay from your goals. Keep it to one day and one day per week only and then the rest of the week stick with the plan and you will be on your way.
SABOTAGE #4 – inconsistency. “Be consistent… nothing worthwhile is free or without cost” if you want to succeed, be consistent. Consistency is the key to financial, relational, scholastic, spiritual and fitness success.If someone isn’t getting the grades they desire by studying just 2 hours a week, what’s the solution? Study more and do it consistently, “hit & miss” never wins out, no matter how much talent/genetics/natural ability you’ve got. Remember the tortoise and the hare?The same principle applies in fitness, if going to the gym twice a week isn’t doing it for you, then go three or four times. But above all be consistent, because only then do even have a behavior pattern to measure and compare.
SABOTAGE #5 - not getting enough sleep.Proper rest is essential! if you're not getting 7-8 hours of good rest a night, it can affect your progress. Our metabolism is directly affected by whether or not we've rested properly *** this is ABSOLUTELY crucial to those wanting to add muscle. Muscles don't grow at bootcamp, they grow in rest after your workout**
Start 2013 off with a bang and Commit to be FIT! Texas Fit Chicks Boot Camp specializes in helping women lose weight. After learning how to eat clean and becoming consistent in my workouts, my hypothyroidism is under control and I'm able to stay at a healthy weight. The key to success is to eat clean 90% of the time and 10% of the time, indulge.
Our expert trainers are here to help you find consistency and we hold you accountable if you miss a workout!
Texas Fit Chicks Boot Camp has over 25 locations and times, including Prosper, McKinney, Wylie, Anna, Frisco, Allen, Plano, University Park, Richardson, The Colony, Mesquite, Fairview, College Station, Houston, Spring, Colleyville and Keller Texas!
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Find out why we are the leading Women's Fitness program in Texas!
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