Basic Fitness Routine
6 Basic things that you should be doing to stay Healthy
1. Eat a breakfast to strengthen the body and brain (good carbohydrates and proteins).
I know, you're in a hurry, or you're not hungry, but do it anyway. It's not a myth, breakfast is the most important meal of the day. It's the food that breaks your nocturnal "speed" and tells your metabolism to WAKE UP and start burning those calories! Not to mention the fact that your body needs nutrients to function. A bagel can fill your famine, but that's all it does. You need protein and a good carbohydrate; The simplest combo for breakfast are egg whites (or add a yolk) and oatmeal. That is a clean protein (muscle building) + super sonic carburetor (energy feeding) = Body and mental energy and strong body.
Bagels (and similar) are basically empty calories with no nutritional value and only prepare you for a shock of energy. Make breakfast count. Each proper meal, beginning with this one, is one step closer to your goal.
2. Do not fall on the front of the food labels, the truth is on the back.
The front of the package is the sale part of the label, but the truth is in the back. The front screams FREE OF FATS, WITHOUT SUGAR, ALL NATURAL, but that is not the whole truth. Truly good for you food does not need to scream at you, we already know it. It is the back of the label that tells you about the ingredients and chemicals that need to be added to replace the sugar / fat so it has a good flavor.
What you should check: carbohydrates, sugar, sodium (a large one), calories and do not forget the size of the serving. When you read something like "Only 100 calories!" Do not forget to check the small print that is read, by portion. What you "think" that constitutes a portion is probably much smaller than you think. Something you could eat at one time can have many servings, so the numbers on the back should double, triple or even quadruple if you eat it all. For example, something can have only 200 calories but 20-30 grams of fat (the store-bought baked goods are notorious for this), so you can eat your total fat limit in just 2 muffins (and it's not the kind of grease). In fact, some muffins are actually 2 servings! Be careful.
3. Count NUTRIENTS not calories.
In general, you should know how many calories, sugar, and fat foods contain, but you do not need to count the calories in the number. Unless you are preparing for bodybuilding or physical competition, this is wasted energy. Your success will be in the quality of the food. 200 calories of an apple and 200 calories of candy, work very differently in the body. Even though they have the same calories, one food moves it forward, one moves it backwards. If everything you eat is natural and complete (vegetables, fruits, whole grains, lean proteins), your body will have no choice but to change. It is the empty / excess junk food that is your barrier.
Ask yourself: what I am eating will feed my goal or push me back? Am I eating enough carbohydrates for my career? Am I eating enough protein to develop the muscles that will give me the strong athletic look I'm looking for? Am I getting enough vitamins and minerals for my body to work to the fullest? It is very difficult to overeat healthy foods, so think less about calories and more about the QUALITY of the foods you are eating. Do not lose sight of the prize: your strong and elegant body.
4. STOP and think before eating. See food as a means to an end
Immediate satisfaction with food feels good in that moment and then not. You feel physically bad (to get over it) but more often you feel emotionally bad for taking a step back or undoing what you have already done. Not worth it. Do not let a moment of temptation pull you back.
But if you give in?
Then retreat from that moment and continue! Do not waste the rest of the day (or the week), you will only make it worse. Brush and push harder. A stumble does not prevent you from accomplishing your goal, giving up doing it.
5. Eliminate as much sugar as you can.
This will only have a big impact on your weight, your goals, your fitness and even your mood and energy. You can not see this as "negation", you have to see it as freedom! Free yourself of the extra weight, freedom to not lose your goals and, most importantly, freedom from the emotional blow you give yourself every day that you do not get attached to it.
The occasional goodies are fine, like once or twice a week, but every day the treats are just sabotaging you. I know the soda drinkers who gave up and lost 20 pounds with that simple change.
Do not deny your happiness for something like a piece of food.
6. Make your workouts as important and strict as a meeting or appointment.
You must make yourself a priority. Everything else suffers when you do not take care of yourself. How are things going when you are angry, frustrated or exhausted? It's not good, I know. How do you feel when you have achieved the things that feed you (like your training) and that nourish your soul? Better, I know.
Decide when you are going to exercise and the extras that appear should be programmed for that. Period.
2. Do not fall on the front of the food labels, the truth is on the back.
The front of the package is the sale part of the label, but the truth is in the back. The front screams FREE OF FATS, WITHOUT SUGAR, ALL NATURAL, but that is not the whole truth. Truly good for you food does not need to scream at you, we already know it. It is the back of the label that tells you about the ingredients and chemicals that need to be added to replace the sugar / fat so it has a good flavor.
What you should check: carbohydrates, sugar, sodium (a large one), calories and do not forget the size of the serving. When you read something like "Only 100 calories!" Do not forget to check the small print that is read, by portion. What you "think" that constitutes a portion is probably much smaller than you think. Something you could eat at one time can have many servings, so the numbers on the back should double, triple or even quadruple if you eat it all. For example, something can have only 200 calories but 20-30 grams of fat (the store-bought baked goods are notorious for this), so you can eat your total fat limit in just 2 muffins (and it's not the kind of grease). In fact, some muffins are actually 2 servings! Be careful.
3. Count NUTRIENTS not calories.
In general, you should know how many calories, sugar, and fat foods contain, but you do not need to count the calories in the number. Unless you are preparing for bodybuilding or physical competition, this is wasted energy. Your success will be in the quality of the food. 200 calories of an apple and 200 calories of candy, work very differently in the body. Even though they have the same calories, one food moves it forward, one moves it backwards. If everything you eat is natural and complete (vegetables, fruits, whole grains, lean proteins), your body will have no choice but to change. It is the empty / excess junk food that is your barrier.
Ask yourself: what I am eating will feed my goal or push me back? Am I eating enough carbohydrates for my career? Am I eating enough protein to develop the muscles that will give me the strong athletic look I'm looking for? Am I getting enough vitamins and minerals for my body to work to the fullest? It is very difficult to overeat healthy foods, so think less about calories and more about the QUALITY of the foods you are eating. Do not lose sight of the prize: your strong and elegant body.
4. STOP and think before eating. See food as a means to an end
Immediate satisfaction with food feels good in that moment and then not. You feel physically bad (to get over it) but more often you feel emotionally bad for taking a step back or undoing what you have already done. Not worth it. Do not let a moment of temptation pull you back.
But if you give in?
Then retreat from that moment and continue! Do not waste the rest of the day (or the week), you will only make it worse. Brush and push harder. A stumble does not prevent you from accomplishing your goal, giving up doing it.
5. Eliminate as much sugar as you can.
This will only have a big impact on your weight, your goals, your fitness and even your mood and energy. You can not see this as "negation", you have to see it as freedom! Free yourself of the extra weight, freedom to not lose your goals and, most importantly, freedom from the emotional blow you give yourself every day that you do not get attached to it.
The occasional goodies are fine, like once or twice a week, but every day the treats are just sabotaging you. I know the soda drinkers who gave up and lost 20 pounds with that simple change.
Do not deny your happiness for something like a piece of food.
6. Make your workouts as important and strict as a meeting or appointment.
You must make yourself a priority. Everything else suffers when you do not take care of yourself. How are things going when you are angry, frustrated or exhausted? It's not good, I know. How do you feel when you have achieved the things that feed you (like your training) and that nourish your soul? Better, I know.
Decide when you are going to exercise and the extras that appear should be programmed for that. Period.
