Be cautious about advertisements for quick fat loss or muscle gain results in as little as 4 weeks. Short term success is difficult to achieve and is often guided by unhealthy actions. Long term success is much more rewarding and achievable with a maintainable course of action. Remember, slow and steady wins the race.
- Passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, Justin Janoska. Make sure you check out his website HERE, and follow him on Twitter & Facebook!
Try to get at least 7-8 hours of sleep every night. This appears to be the sweet spot as it allows for proper muscle recovery, rest and rejuvenation for the next day’s workout.
- Passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, Justin Janoska. Make sure you check out his website HERE, and follow him on Twitter & Facebook!
Vitamin D is probably the most important vitamin you need daily. Because it is hard to obtain the adequate amounts of the vitamin in food, (the recommended daily allowance is around 600 IU) many people are deficient in it. While oily fish, egg yolks, fortified cereal, orange juice and milk are your best choices to find it, you may want to investigate in a multi-vitamin or a Vitamin D supplement, but please be sure to check with your doctor first.
- Passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, Justin Janoska. Make sure you check out his website HERE, and follow him on Twitter & Facebook!
Don’t have a grill handy? Look into portable grill machines that you plug into your outlet. It not only is extremely convenient, but it cooks any meat or vegetables you place inside quicker than a propane grill.
- Passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, Justin Janoska. Make sure you check out his website HERE, and follow him on Twitter & Facebook!
Have you have noticed the heart rate zone charts on cardio machines? They often have a “fat burning zone” heart rate that is somewhere between 65-75% of your maximum heart rate. Please be aware that this only means you are burning a greater % of fat calories. This is still considered low-intensity. Higher intensity training burns more total calories, which is of much interest when losing weight.
- Passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, Justin Janoska. Make sure you check out his website HERE, and follow him on Twitter & Facebook!
If making body composition changes is a challenge for you, speak with someone who proves to be a good role model and emulate their habits, behaviors and lifestyle habits. If that person is have success than following in their footsteps could give you the success you’ve been looking for.
- Passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, Justin Janoska. Make sure you check out his website HERE, and follow him on Twitter & Facebook!
If you are having a tough time making fitness or nutritional adjustments that support your goals, the best way to get the ball rolling is by making one habit at a time. For instance, if you are trying to lose weight then make a habit of eating breakfast every morning, going to the gym at least 3 days a week or reducing carbs at night past dinner.
- Passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, Justin Janoska. Make sure you check out his website HERE, and follow him on Twitter & Facebook!
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