Tired of putting a lot of effort into your nutrition and workouts without seeing any lasting results?
Here are some actionable tips that will help you turn your frustration into motivation and help you reach your fitness goals.
Eat real foods
Ask any personal trainer what the backbone is to a healthy lifestyle and they’ll tell you its your nutrition. ‘Abs are made in the kitchen!’
Food is what fuels your body and provides it with the nutrients it needs to function properly. So it makes sense to eat foods that actually contain these nutrients… aka NOT processed foods!
You want the most nutritional bang for your buck! That means real, natural, unprocessed foods.
Try the ‘farm to fork’ approach
Whenever possible try to stick to food that is grown out of the ground and has gone through very little processing before you it lands on your plate.
Eat healthy snacks
Snacking doesn’t have to be a bad thing. What often makes it bad is the types of snacks we choose. Try replacing calorie rich, highly processed snacks like doughnuts, cookies, candy bars with healthier alternatives.
Ditch high-calorie sauces and dressings
Of course we want our foods to taste great. No one likes a bland meal. However, sauces and store bought dressings often contain an enormous amount of calories.
The good news is that there is an infinitely better way to add flavor to your meals and salads than drowning them in sauces or dressings. That way is by using herbs and spices, a lot of which actually have amazing fat burning and health boosting properties.
Kickstart your metabolism in the morning
A great way to start your day is by drinking a glass of water with half a lemon squeezed into it. Not only does this kick your metabolism into high gear and boost your energy level, but it also helps detoxify your body.
Get enough protein
Try to include a high quality protein source in every meal. Most experts recommend that you eat one gram of protein per pound of ideal body weight every day.
Eggs, chicken and poultry, lean red meat (lean beef or game meat which is a fantastic source of protein), pork, fish, milk, cheese, yoghurt, lentils, nuts, quinoa and beans are all great natural protein sources.
Work out effectively
Just like you want food that provides the most nutritional bang for its buck, you also want to make your workouts as efficient as possible. Because, let’s face it, most of us don’t have time to spend hours every week in the gym.
Use compound movements
The more muscle groups you use per exercise, the more muscle groups you activate during an exercise, the more calories that exercise will burn.
- The 5 Best Equipment Free Bodyweight Exercises For Burning Fat Fast
- Best Full Body Exercises Without Weights
High intensity training like HIIT is proven to be one of the most effective ways to burn fat fast and get in shape. Just 10-20 minutes of an intense HIIT type workout will provide you with the same fat blasting, body toning benefits a long, boring, steady state cardio session will.
Use longer negatives to work those muscles
Using longer 3-6 second negatives during resistance exercises will work your muscles like nothing else.
Steve Holman (Old School New Body) recommends you pick a weight with which you can manage 15 reps and then only do 10 using longer negatives. This type of moderate weight, high muscle fatigue training is a great way to tone your body and rev your metabolism without endangering your joints.
Switch up your workouts
If you do the same workouts every week your body will adapt to these workouts. This makes them less effective and will probably cause you to run into a fitness plateau.
To prevent this from happening (and to keep your workouts fun) mix up your workouts to keep your body guessing.
For many of us our sedentary lifestyle prevents us from getting the movement we need every day. However, by taking a good look at your daily schedule you can probably find lots of oportunities to get in some extra exercise.
This doesn’t have to be strenuous exercise. As a matter of fact the simple act of walking provides some amazing health and weight loss benefits.
Another thing you can do is turn your TV time into a workout. Just by doing some short HIIT sets during commercial breaks can drastically increase your overall weekly exercise time.
Get your mind right
Think about what motivates you. What is it that makes you put in the time and effort to exercise more and eat healthier? Is that desire strong enough to keep you motivated?
Finding and keeping your motivation is one of the biggest keys to success for anything you want to accomplish in life.
Setting clear, realistic and measurable goals is one of the main things that seperates successful people from failures.
You won’t get anywhere if you don’t know where it is you’re going in the first place.
So, take time to determining your fitness goals and set a clear date by which they have to be reached. After that, write down all the steps you will need to take to accomplish those goals. Next, plan when you will take action on those steps.
Finally… hold yourself accountable for completing those steps… no one else will! Did you reach your goals at the date you set for yourself? Great! Now set new ones to keep the momentum going. Standing still is moving backwards!