You Can't Out Exercise A Bad Diet

In a perfect world losing weight and getting results would come from exercise alone. Unfortunately, we do not live in that world, or even near that realm of reality.  The truth is, we have to put ourselves 100% into our fitness and nutrition program and commit to it. This means that you must eat right 80% of the time. Think about that for a second, if your daily caloric intake is 1,800 calories that means in a week you will have consumed 12,600 calories. To be in the 80% range means that of those 12,600 calories you have 2,520 free calories to eat whatever you want. The bad news is that 2,520 calories can be consumed in one evening with dessert and a few drinks leaving no room for the rest of the week to slide off track. 

Additionally, you NEED to get 8 hours of sleep to allow your body to fully recover and regenerate. Drinking water is not an option. It is a MUST to keep your muscles and body hydrated.  Stressed? Who isn't? Being in a constant state of stress can lead to: over-eating, lack of sleep, and loss of will-power. After a night of only 6 hours of sleep, another rough day at the office, and feeling totally worn out it's easy to skip the gym and hit the bar for drinks and greasy food.

Stress is everywhere and you can not make it go away. Learning to manage that stress is a another story. Think of stress as a bath tub that consistently has water running into. The water cannot be shut off. But, you can put more drains in it so that the water doesn't over flow. Make yourself go to bed earlier. If you have must see shows use your DVR to record them and watch them over the weekend when you are able to relax. Fill up four water bottles that are at least 20 ounces and make yourself drink them during the day. If don't finish them you have to do 10 burpees before going to bed (or something else that you really despise). 

Results come to those who work hard and earn it. If you are not getting results chances are  you are only putting in effort at the gym, not in the kitchen as well.  Nutrition is not that hard when you follow the simple steps which are:

• Eliminate Processed Foods – “If it was made to sit on the shelf for years, if will sit on your butt, belly and hips just as long.” Your goal should be to eat as much of your food as possible in its natural state. This means if it’s in a box or a wrapper it’s processed and not the best choice.
• Keep a Food Journal – We’ve seen over and over that those who see the best results keep a daily food journal. Some prefer paper and pencil, others prefer an app. What you use doesn’t matter as long as you do it. Simple but effective!!
• Eat Protein – A higher protein diet will result in greater fat loss and muscle gain than a low protein diet. Protein, which is found in red meat, pork, chicken, fish, eggs, and dairy, contains amino acids that are the building block of muscles. These are needed to rev up your metabolism and help you shed fat. This happens through the process of building muscle tissue, which requires your body to burn more calories. Also, when you have more muscle on your body, it gives you toned and sculpted muscle definition.
• Eat Good Quality Carbs In Moderation – Low carb diets tend to result in greater and faster fat loss. But, not all carbs are bad. The problem with carbs is when they become processed they have many preservatives and artificial ingredients added to them. Baked potatoes, rice, quinoa, and oats are all good choices and should be eaten occasionally throughout the week. Breads and pastas however tend to be highly processed and have numerous artificial ingredients added to them.
• Load Up On Veggies – Not only do vegetables contain numerous vitamins and minerals, as well as contain high amounts of fiber. They also are very low in calories. Eat as many veggies as you can each day.
• Watch Your Fruit Intake - We recommend 1-2 servings of fruit each day. More than this and you may bring in to much daily sugar.
• Say No To Sugar – Skip desserts, candy, processed carbs, fruit juices, soda and snack foods. These foods all contain high amounts of sugar and very little nutritional value and are a great way to gain body fat.
• Finish Your Workout With A Recovery Shake & Take Your Supplements – Immediately after your workout your body begins to look for nutrients to start the recovery process. The best way to get these nutrients is through a Recovery Shake. This will keep your metabolism running higher and produce greater results. In addition to the Recovery Shake, we also recommend that you take a daily Multi-Vitamin and Fish Oil Supplement. The Multi-Vitamin will ensure that your body receives all of the vitamins and minerals needed to keep your metabolism functioning at it’s best. And Fish Oil has been shown to provide numerous benefits including; improved cardiovascular health, mental health, tissue health, and fat loss.
• Labeling Is Deceiving – Don’t fall for the food industry’s sneaky marketing tricks. Labeling things as “natural”, “whole grain”, “gluten free”, “low fat or fat free”, and “low sugar or sugar free” does not mean they are healthy choices. You are always best eating a food, as close to it’s natural state as possible.
• Don’t Drink Your Calories – The number one way to gain weight is to drink calories. This means no soda, juice (even 100% juice), sports drinks, and coffee drinks. The best things you can drink are water, green tea, coffee (no more than 2 cups per day), and unsweetened teas. And NO “diet” versions are not better!

Results begin and end in the kitchen. Exercise is just the glue that brings it all together.

www.DefinedFitnessWexford.com

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