When I began pursing my fitness goals I knew there were certain exercise and nutritional adjustments I needed to make. I was able to be successful because I made habits out of these new adjustments. To this day with any endeavor I have I still follow this protocol.
Making new habits isn’t easy, but once you practice it and get accustomed to a new idea, overtime it tends to stick with you and become second nature. No matter what your goal is, starting with one new habit at a time will pave the way to your success. So, whenever starting out, I always recommend picking up a habit and adapting to it for 3-4 weeks or until it’s ingrained in your mind. At which point, you can then begin thinking about adding on another new habit.
1) Eat breakfast every single day. Some people skip it upon waking and don’t eat until several hours later in the day. If you want to avoid a sluggish metabolism and energy levels, this is a huge mistake. It should be a meal high in protein, fiber and contain some starchy carbs, especially if you plan on working out right after.
2) Eliminate all processed sugar and refined carbohydrates. Have 90% of your diet come from organic, minimally unprocessed, naturally grown foods. The only time it can be acceptable to consume these foods is post-workout.
3) Eat 4 – 5 meals throughout the day. More meals are not better or proven to be effective for fat loss. Some people do better with fewer meals and others do better with more. Determine your meal frequency through experimentation and adjust calorie amounts per meal accordingly.
4) When eating a meal, stop just shy of complete fullness. On a scale from 1-10, 10 being 100% full, and 1 being starving, stop between 7-8. Let your hunger hormones kick in and you will be find yourself satisfied until the next meal.
5) Eat protein, healthy fats and vegetables with each meal. Eat 1 palm size of protein per meal (2 for men), 1 thumb size of healthy fats (e.g. almonds, pumpkin seeds, flax seeds, pecans) and as much green vegetables as you’d like.
7) Drink 2 liters of water at least per day. Drinking more especially if it’s ice cold can assist in creating the calorie deficit your after.
8) Take a multivitamin. The Journal of the American Medical Association recommends that everyone should in order to reduce vitamin and mineral deficiency. When restricting calories, there’s a greater chance for these conditions to develop, so there’s never a better time get the vitamins you need. If you’re unsure about what to purchase or have a condition that could potentially be worsened by a multivitamin, please speak with your doctor first.
So, there you have it. While these may not be the most revolutionary ideas, these are still some great and simple habits you should incorporate slowly into your daily life. Remember, pick one and see how it goes for a few weeks and if you find yourself compliant to it, then add another habit. Once you get the hang of things you will see yourself excelling to your fitness goals. The health benefits you receive too will just be an added bonus.
Justin Janoska just so happens to be a passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, and would love to hear from you on Twitter & Facebook! Make sure you check out his website HERE… and if U wanna know more about habits OR anything else, U can always email us at Questions@FitPerez.com!!