With all of the advice out there, it is easy to become overwhelmed. I've seen it many times. We plan ourselves right out of getting started by getting caught up in all of the details. The combination of conflicting and often complicated information can leave us feeling paralyzed. Not sure if we should be doing interval training vs long cardio, eating proteins before our workout or after? Should we be enjoying our cup of coffee or kicking the habit?
It doesn't have to be this difficult. By beginning with some basic fitness and nutrition changes you can achieve success while enjoying the process and your life.
Here are 10 ways to get you going.
If your goals are improved fitness and/or fat loss you need to consider two things: what you are putting in your mouth, and how often you are moving your body. Below are 5 uncomplicated fitness and 5 easy nutrition changes you can make that will produce real result and have you you on your way to achieving your goals.
1. Include cardio for at least 30 minutes 3-4 times a week. Choose an activity that you can commit to and will enjoy. Options include things like going for a walk or a hike, stationary cardio equipment, bike ride outdoors or take a spin class. Just get that body moving consistently and start burning some calories.
2. Strength training is important. It is vital for bone density, helps to maintain muscle mass and keeps your metabolism burning at a higher rate even when your are not working out. It is also one of the fastest ways to produce visible changes in your body. There are many ways to do this such as traditional weight lifting, both machine and free weights, or incorporating kettle balls and bands. You can also use your own body resistance with push ups, sit ups or by taking a barre or calisthenics class. Again choose something you like and will stick with 3 times a week. It can be done it on different days or on the same day you do your cardio. Try to get in at least 20 min of strength training at each session.
3. Mix it up. Once you have your workout in gear and are getting in a routine, consider trying something new to challenge your body and your mind. Take that class you have been considering, get out of the gym and go on a hike. You may be surprised by the new activities you enjoy. Cross training not only keeps your muscles challenged it will help prevent repetitive use injuries.
4. Stretch - after your workout take 5-7 min to stretch out your muscles and cool down.
5. Pick a goal. Often having something to work towards can make the process more fun. You can choose a reward based goal or an event. Ideas include treating yourself when you achieve a weight loss goal or consistency goal or participating in an event such as a 5 or 10k fun run.
1. Get a sense of how many calories you are eating. Log what you put in your mouth both food and drink, for just one week . This will give you a good idea if you are consuming too many calories. To determine calories in food you can use online programs like calorieking.com or caloriescount.com
2. Use the 80 /20 rule. Strive to eat healthy 80% of the time. Nobody is perfect and life is unpredictable. Besides, by eating healthy 80% of the time your body will naturally start to find those “cheat “ meals less and less appealing.
3. Eat less processed food and more clean food. This is the easiest change. Think of eating foods in their natural states and stay away from ingredients you can’t pronounce or don't recognize.
4. Overall, cut back on the sugar and increase your lean proteins and vegetables. Read labels and understand what you are putting in your mouth.
5 .Are you hungry or thirsty? Often we eat when our body is actually thirsty. Drink at least 8 8-oz glasses of water daily. Your body will feel fuller and your are less likely to overindulge.
To make real lasting changes it is important to make the experience of changing to a healthy lifestyle, fun. If it is perceived as torture or something that will be over soon once you lose the weight or hit a goal you will eventually end back up where you began or often in worse shape. Educate yourself as you go, forgive yourself when you do (and you will) make a less than perfect choices and do it for you! You're worth it!
Fit In a Peanut Butter World is a blog created to provide information as it relates to skin, body and food health.