Nutrition is always going to be 90% of the battle when it comes to losing weight, toning up, or gaining muscle mass, and regardless of your specific goals, fitting enough protein in your diet is crucial for your success.
The most important thing you can do to improve your nutrition is increase your protein intake.
Shoot for eating lean (low in fat) proteins such as skinless chicken/turkey, fish, tuna, and eggs. Beans and lentils are also a great source of lean protein. And if you consume red meat it’s definitely okay to go ahead and enjoy that piece of steak you’re craving!
Are you trying to lose weight? Gain muscle mass? Do you just want to tone up?
You must know the answers to these questions to ensure you‘re performing the right exercise routine to help you reach the goals you set.
The routine for someone who is 70 pounds overweight is going to look a lot different than someone who is looking to bulk up add gain some lean muscle mass.
After an intense weight training session, your muscles will spend time recovering, which burns even more calories. This means your body will still be burning calories by just recovering after an intense workout.
When you only do an extended amount of cardio, your body stops burning calories once you finish.
Once you’re aware of your specific goals, you’ll be able to lay out a plan in the gym in order for you to achieve them.
When trying to lose weight, the best plan will be increasing cardio, while also adding weight training to every workout you do. This is going to improve your body composition while still losing that extra fat you have been holding on to.
When trying to tone up, sticking to mostly weight training will be your best bet. For cardio, you should be incorporating HIIT (High Intensity Interval Training) to your workouts. This enables you to keep your endurance up with some cardio while also keeping your muscles engaged.
Finding a balance within your workouts is going to be key to reaching your goals
It seems like this philosophy is preached by everyone nowadays.
But you truly must understand the importance of a solid and consistent sleep schedule, and how it’s directly linked to getting the results you want in the gym.
When you deprive yourself of sleep, you are not allowing your muscles the time they need to recover. Hormones produced during sleep cycles are not able to do their job and your muscle tissue will suffer because of it. Muscles will stay in an inflamed state, which will lead to you actually losing muscle mass.
Set specific times for when you need to be in bed every day and stick to that. Don’t buy into the “sleep is for the weak” mentality.
If you’re hoping to make your body stronger in all the right ways, sleep is absolutely crucial.
There’s a pretty simple solution to this problem, can you guess it?
Just drink more water!
If you think you are consuming enough, you probably aren’t. Besides the obvious (keeping you hydrated and alive), water is also an important asset in keeping you feeling full and curving your cravings.
When your stomach is full of water (and the healthy food you’ve been treating your body to), you won’t be tempted to eat that bowl of cereal you think you need before you toss yourself into bed at that reasonable time you’ve already decided on!
I hate to be the bearer of bad news but no, you aren’t going to get that 6 pack after a week of doing ab workouts.
Results always take time, and you must be patient and not give up on yourself.
The pursuit of instant gratification is the mortal enemy of success.
It’s become the norm in our society to chase after instant results, and sometimes it works for us. But in the gym, success doesn’t come to you that easily.
Give yourself time. Don’t beat yourself up if you aren’t seeing results right away. Don’t let yourself get negative when chasing your fitness goals becomes more difficult than you initially expected.
Learn to actually love the process of improvement.
We’ve all heard that slow and steady wins the race. More often than not this saying stands true, and if you apply these methods and do your best to make them daily habits within your life you’ll be seeing the lasting results we all covet.
Make sure you aren’t getting stuck on thinking about where you’re at during this exact moment in time.
Stop and think about how far you have come and be proud of yourself.
Even if you’re just starting to consider getting into the gym, give yourself credit.
It‘s never easy to make lifestyle changes, but once you get used to your new healthy lifestyle you will be thanking yourself for persisting through the hard times. Give yourself a pat on the back and keep improving your health every day!