While trying to explain how to start a healthy lifestyle incorporating workouts and proper nutrition, I simply got nowhere. It is suprisingly somewhat difficult for me to explain how to get started because everyone is different. My fitness goals are different from others; I want to gain lean muscle, and perhaps you want to loose weight. So please keep that in mind because I will be sharing things that work for ME and those things may not work for you.
Everything that I will share is based on knowledge I have gained over time. I still have a lot more to learn, so please keep that in mind as well. If perhaps you know some tips I did not mention please share so we can all gain more knowledge.
Gaining muscle/lean takes time, hard work but most importantly a lot of patience. Nutrition is just as essential as the training so do not neglect either one. Keeping that in mind do not get discourage if you do not see results in days/weeks. Learn to enjoy the journey and trust that you will achieve much more than you can imagine. Good luck!
My Routine right Now
My Fitness goal: Gain lean muscle, reduce body fat
Meals a day: 6 - breakfast, snack, lunch, snack, dinner, snack (not including pre and post shakes)
workout days: 5 days/week
Meal prep: yes- I include fish, chicken, no red meat, vegetables, low or no sugar and carbs.
Snack suggestions
- Fruit: simple, fast and can be eaten on-the-go :) Mango and oranges are my fav!
- Celery with peanut butter
- Nuts
- Greek Yogurt
- Rice cake & peanut butter
- Crackers with hummus
Breakfast suggestions: Your body needs carbs in order to get energy to start the day so make sure you eat a serving of carbs to get the body going.
- Protein pancakes
- One egg, rice, tomatoes and avocado
- Wheat bread with choice of side
- egg white w/ oatmeal, half grapefruit
- If you must have coffee simply use stevia to sweeten.
Meal/Dinner Suggestions: Carbs/Veggies/Protein must be in the plate
- Carbs: Brown rice instead of white, Sweet potatoes/White potatoes, pasta
- Veggies: asparagus, green beans, salad, brocoli, cauliflower, bell peppers etc..
- Protein: Tilapia, Salmon (rich in omega-3), chicken, crabmeat etc...
Beverage: important to consume plenty of liquids through the day
- It is suggested to drink 1 gallon of pure water a day!
Pre-workout
- 1 cup almond coconut milk
- 20g whey protein 30 min before
- 1 tbsp creatine
Post-workout
- 1 cup almond coconut milk
- 20g whey protein 20-30 min after working out
- add half/whole banana
- 1 tbsp creatine
Exercise
- I work legs, gluteus, abs, back, shoulders and arms twice a week. So as you can see I pretty much try to work everything twice a week.
- 3 sets of 10-12 reps with one superset (till you body quits) and rest 40 -60 secs in between sets
- I believe good structure with light weights to be much more effective than heavy weight with poor structure. Learn how to properly perform an exercise before you try to become hulk ok!
- Do not be Mrs. Cardio queen ladies! it is true that cardio is effective at loosing weight properly when resistance training is incoorporated. But what most of you may not know is that cardio alone will make your body retaining fat and lose muscle. Since the body seems to priorities fat over muscle, at the end you will be a "skinny fat" person. So please start lifting today!
These are just a few of the things I wanted to share to start on the fitness/nutrition side. I will be sharing more tips etc. If you have any person questions feel free to email me.
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