What works? In my opinion the following:
Keeping a fitness and nutrition program as simple as possible. There is definitely a learning curve when it comes to the decision of taking charge of your health. Baby steps and slow and steady wins the race every time!
Balance is key. Make sure you have fun things to look forward to. Getting enough sleep and planning your meals and snacks are essential. We do not plan to fail. We fail to plan. No one can eat absolutely perfect all of the time so if you have a set back, do not worry, that is normal. At that point, you do not need to beat yourself up. You just need to get back on the horse and ride!
In the fast paced world we live in, it is easy to get caught up in things that truly are not important while forfeiting "me time." That is why you need to take time every single day to step back and evaluate and enjoy time to yourself. Everyone is always wanting to accomplish goals, myself included. With that said, you do not have to be accomplishing every single moment of every single day. You need to carve out some time and do what you enjoy, even if it is only for 10 minutes or an hour. You are the expert of your own life and only you know what will make you feel happy and balanced.
The five largest muscle groups in your body are your chest, back, glutes, quads and hamstrings. Getting those muscles strong, along with all other muscles in your body, is going to naturally speed up your metabolism. That is why it is so important to fuel your machine properly so that you get the most out of every workout and build muscle and lose the unwanted fat. I work closely with my clients to find out what the most efficient meal plan is for them. That way my clients get the results that they deserve so much!
Breakfast really is the most important meal of the day because it lets the body know to start burning calories and "break" from the "fast." I completely understand that some people do not have any appetite in the morning and I do recommend eating within 5 to 30 minutes of getting out of bed. The sooner the better! Think of our stomach as a furnace that has no fire in it. As soon as you put calories in, the fire is back on! What do I recommend for people that have no appetite or time to prepare a meal in the morning? Grab a protein shake because this is better than no calories at all. What I find is that it stimulates the body's appetite and people that drink some calories in the morning eventually end up eating real food for breakfast.
Making hydration a habit will add to your quality of life. H2O aids in the fat burning process, nutrition absorption and proper digestion. Hydration will give your body and mind more energy. Different studies recommend different amounts. Aim to drink at least 3 liters per day, which is the equivalent of approximately 100 ounces. Some people may need more or less. You can start at half your body weight in ounces and see how your body responds. After all, a large portion of your body is made of water so it only makes sense that the more you drink, the better your body will feel and perform.
I know it can be overwhelming when starting a healthy nutrition program. I get asked all the time if I have heard of the latest fad diet. Keeping it simple will be to remember only two words: "Real Food." Once you decide to cut processed foods from your diet, you are headed in the right direction. Processed foods can cause glucose levels to rise and that will make it easier to hold onto the unwanted fat. When you eat real food, you will increase your fiber intake and you can actually burn more calories just digesting them. Plus you stay fuller longer!
Lean protein will also make you feel fuller longer, assist in muscle repair and maintain muscle mass while we lose fat. I would recommend eating lean protein every time you eat. It will also burn calories digesting. Lean protein really is the number one nutrient when wanting to shed fat. Great sources of protein include fish, chicken, beef, eggs and protein powder.
Getting enough sleep is a huge factor in losing weight. Your body needs sleep to recover properly. If you do not get enough sleep, your body can be stressed. This can cause cortisol levels to rise as well as hormonal imbalances. Lack of sleep can also make you more hungry and stimulate food cravings.
I hope the information that I have provided has been of assistance to you. Just the fact that you are reading this means you are ready to start the process of living a healthier lifestyle. Please do not hesitate to contact me in the event you are interested in hiring a personal trainer or have any questions at all. I welcome all fitness levels. Thank you so much for visiting my website!
Phone: (702) 533-7090
Location: Flamingo and 215
JUNE JOHNSON PERSONAL TRAINER
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