Thank you again to Hot 103 FM's Adam West for asking me to write this to be posted as part of a series of blogs he is doing on their website regarding health: http://www.hot103live.com/Blog/adamwest/blogentry.aspx?BlogEntryID=10192269
Gettin’ Back To Nutrition Basics
So, in my second part to helping those new comers to the gym/resolutioners. I felt it was best to keep it as basic and simple as possible and dive into nutrition a bit more. Now there are plenty of ways for proper nutrition and a lot will come from learning your own body and how it responds to specific foods.
I mean we need to be honest here, vacation season, wedding season, beach season…they are all not as far off as some of you may think. To really see some solid results that will make you happier you need to give yourself a good 8 weeks in my opinion…especially if you have been slacking for the past year or more. As a reminder, pictures (more for personal use and not facebook or twitter) and measurements will be much more helpful for your motivation then stepping on that scale.
Let us begin your own LIFESTYLE CHANGE! Again, this is all basic stuff for the beginner/intermediate.
Let’s talk food, food, food! In a nutshell…more meals & smaller portions (5-6 day try), H2O is great (2-4 litres a day), protein is essential and Carbohydrates (don’t cringe!)…those even taken in proper foods/portions/times are necessary. Those no carb diets are exactly that, diet = temporary.
Try implementing the following into a 5-6 a day meal plan.
Protein – Egg Whites, Whey Protein Shake, Fish (Tuna, Tilapia, Salmon, etc.), Chicken Breast, Lean Ground Beef
Carbohydrates – Oatmeal, Brown Rice, Whole Wheat Pasta (limited amounts), Vegetables (like asparagus, broccoli, green beans, celery, peppers, etc.), sweet potato, granola
Fats – Fish (good in both categories), Nuts (almonds, etc.), Olive oil (cooking instead of in butter)
Also, make sure to add berries (blueberry, raspberry, etc). Now I also suggest limiting dairy intake as well but still taking in some like low fat yogurts and such.
A few last notes, watch all the condiments you slather on. Sticking to things like Salsa, hot sauce, mustard, low sodium spices and low fat ranch even is acceptable. Also of consequence, green tea is great to add to your daily food intake. Watch the amount of coffee, pop and other sugary drinks you take in during the day.
It is best to take in your carbohydrates earlier in the day when you are most active and especially after workouts to replenish your body.
Though some may not wish to spend money on supplements, I really believe that anyone should include a daily multivitamin into their nutrition.
Well that is it for nutrition. Again all of the above is very basic but should be able to get the most “green” of people start their path back to being happy and fit.