If you're seeking weight loss for a New Year's resolution, nutrition is crucial for success. Nutrition can be complicated! The media is always preaching to "eat this or don't eat that." Instead of sweating the small details, focus your attention to these two approaches.
Track Your Progress
We track your workouts at Shine for a reason. We want to see if you're getting the results you're looking for. Tracking nutrition shouldn't be any different. You can use paper and pen or an online tracking system like myfitnesspal. Tracking your food allows you to see how much you're eating and what you're eating. If you use an online tracking system, it provides the nutrition facts. You may find it helpful to say no to high calorie food and drinks because the calories, fat, or sugar content can be alarming.
Another key piece of tracking your food intake is it see if what you're doing is working. If you're seeing results, you know you have found something that is working for your body. If you are not seeing results, ask yourself what you need to tweak to start getting results. Do you need to eat more vegetables and less starchy carbohydrates? Do you need to eat more protein? Drink more water? Tracking allows you to experiment with trial and error until you have found what works best for your body.
Read Your Nutrition Labels
Some of the best food choices don't even have labels. Consider this your fruits and vegetables. Other items like raw nuts, lean meats, eggs, oats, and raw seeds have a single ingredient on the label. Spend some time dissecting the nutrition label next time you're at the grocery store.
Here are a few things to look for on a label:
Read the nutrition label and strive for five grams or less of sugar. Unsweetened Greek yogurt has natural sugar and can still be a good choice, but skip the flavored yogurts. Many dried fruits have added sugar, so if you like dried fruit, purchase one that doesn't have added sugar.
We love talking nutrition at Shine. Each client is given two nutrition consultations with their membership. If you are looking to gain more knowledge or are wanting a specific plan to cater to your goals, talk to your coach about setting up an appointment. Some of you may know what to do, but find yourself not doing it. If this is the case, use this appointment as an accountability session so you can stay on track.
What is the one thing that will make a difference in your Fitness Resolution this next year?
Having a plan
At Shine we pride ourselves on creating individual customized plans for each client but there is a method to our madness.
Let's be honest making it to the gym is hard. It is hard to find time and motivation and most of us only have about two to three hours a week to dedicate to our fitness if that. So making the most of the gym is very important.
So what goes into making a great Fitness Plan?
This all depends on your goal. At Shine we use our time in our Strategy Session to define your goal and then we can work backwards from the goal to create the plan. Having a clearly defined goal will set the stage for any great plan. If your goal is to lose belly fat by summer to look great in your swimsuit or board shorts then we would create a program to target belly fat.
Once we define the goal we have to know our starting place to decide how long it is going to take to achieve our goal and what kind of effort we are going to have to put in to get there. At Shine we use the Functional Movement Screen or (FMS) a series of 7 different movements, to understand our clients starting place in order to help create the best plan to reach each individual's goals.
Once you have a clearly defined goal and starting place you can start to work backwards and decide the frequency of training you will need to reach your goal in the time frame you desire. So if you have a wedding that you want to lose 10 lbs for that is next year you have 12 months to accomplish your goal and working out 1 to 2 days a week could likely accomplish this. However, if that same wedding is next month, your frequency of training is going to need to be more like 5 to 6 days to accomplish your goal. Research says that our bodies need 4 to 6 exposures to an exercise before they adapt to the exercise, so our frequency of exposure will drastically impact our results.
Lastly you need to make sure that you are tracking your progress and tweaking the plan based on actual results. At Shine we record every work out to be able to access if we are on track with the goal. If you intended to work out 2 days but actually worked out 3 you may see faster progress and need to set a new goal to accommodate your increased frequency. If you intended to work out 2 days and were consistently doing that but then missed 2 weeks you may wonder why your progress is not as quick as you hoped but you would be able to see that you were not as consistent. Our bodies will adapt to what is actually happening so we need to track it and make sure we are on track with our intention.
So what is your fitness goal for 2016? If you are already a Shine Clients think about this and tell your trainer so we can be sure to get you to that goal. If you are not a Shine client Schedule a Strategy Session today and Shine can help you make 2016 your fittest year ever and help you achieve things you never thought possible!
**New Year, New You Group Challenge-2/22 through 4/1**
Join us for our Kick Off Party and Fat Loss Seminar on 2/11 and learn more about the game plan for losing 10 lbs in 6 weeks!
Let's be honest, we all work hard to meet our own nutritional and workout goals, but there is always something more we can accomplish right? Almost everyone can find a reason why they wish they could become leaner. Cardio has always been in the forefront in terms of being considered the way to lose weight quickly and especially lose sizes! However, there is more and more information out there now supporting the importance of strength training and prioritizing this type of training, which has been an obvious focal point for all of us here at Shine!
Don't get me wrong, Aerobic exercise absolutely should be part of your workout program if leaning out is a goal of yours as cardio has a role in shedding pounds and fat tissue quickly! However it's important to understand that this aerobic training alone is missing some key values that strength training brings to the table, and along with the addition of strength training we should understand the importance of your length of workouts!
First, some more understanding of what cardio brings to your body... extended programs of cardio at a moderate rate is not the efficient way to get lean. The main source of energy for this type of exercise will be glucose in the blood, or glycogen stored in the muscles. Fat is also used, and will be naturally burned, because you are using up calories. It will just take longer.
Extreme amounts of cardio may release the hormone cortisol which could play a role in negating muscle growth. It could also create a catabolic state in your body which means that things are being broken down to supply your metabolism, including lean muscle tissue, and can actually lead to strength loss!
If you are trying to stay lean AND strong, strength training gives you the maintenance to accomplish that! It increases the resting metabolic rate, increases power and performance, and it will give your heart various rates instead of the same consistent cardio activity levels that can occur for those who have a repetitive cardio workout plan. Avoiding overtraining during your week will also help you find the results you are working so hard to find and achieve. There is no reason to pass the 50-60 minute mark while doing a workout circuit, we want to push our cardio levels through strength training and lengthening the time only allows our body to regulate our body's workout level to the point where the activity towards the end (60-80 min) isn't actively progressing our body's fit levels.
As you train with weights your body will pack on some pounds with lean muscle mass as you lose fat. If you notice that you aren't losing weight, or if you even gain weight after training at such a high intensity, don't worry about it! Many of us will find that we lose inches around our waist, hips, thighs, etc. while keeping a consistent number on our weight scales! Make time for strength training during your weekly routine, and pair it with the correct nutrition and you'll be on your way to a happier, stronger, and leaner you!
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