Tuesday, June 28, 2011

A few little tips

I've had a few people in the past couple days come to me saying now that they have some recipes for clean eating, where do you start as far as fitness? I want to share some of the main/most important tips I have learned so far.

1. Without a clean diet, its going to be nearly impossible for you to see results. This means 6 clean meals a day (every 3 hours or so) with macros that are as close as possible to 40-40-20, and the appropriate number of calories for your weight/ activity. As I have shared before, I use myfitnesspal.com to help make sure I am getting this right, everyday. Here is what my end of the day totals looked like yesterday:

I have my goal set at 1600 calories, but I have yet to hit that mark. I fell a little short of where I would like to be with protein, but I'm not perfect and all I can do is try harder tomorrow! To figure out how many calories you should be eating, take your weight and x 10. This is the number of calories you would need to survive- the bare minimum. On workout days, you should add 400-600 calories if you are weight training. For me, this puts my calorie intake around 1400-1600. Remember, your muscles need food to grow, and the more muscle you have on your body, the more fat your body will burn.

2. This brings me to my second point: Lay off the cardio and hit the weights! If you are lifting heavy, and super setting your exercises to keep your heart rate up, this is really all you need. Doing excessive cardio is only eating away at your muscle, and we don't want that. So, create a plan and find a weight that allows you to lift in the 10-12 rep range for a starting point. Remember, its not about losing weight, it's about gaining muscle to lose fat.

3. Abs are made in the kitchen! If you watch that clean diet very closely, your abs are much more likely to show versus doing hundreds of ab exercises everyday.

4. Protein is very important. I have found that many women are not utilizing protein shakes and not getting enough protein in general. Although the complete macros are important (protein, carbs, fat) your muscles cannot repair themselves or grow without sufficient protein. I aim for at least  150g per day. Between powder, eggs, meats, and cottage cheese it's really easy to do.

5. Limit your beverages to water and freshly brewed no sugar added teas. Water is very important so make sure you are drinking it all day long.

6. Make sure you are supplementing with at least a multi-vitamin and protein powder everyday. Bodybuilding.com has tons of great articles if you are interested in additional supplements.

7. Stay Motivated!! I try to post motivational quotes/photos everyday on my facebook page, so make sure you "like" it to stay on track!

* Again, I am not a professional, but this is what I believe to be true :)*

1 comment:

  1. What types of multi vitamins would you suggest? Thanks!

    ReplyDelete

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