Top Tips To Keep You On Track
I’ve posted these before but you can’t have too much of a good thing (unless it’s Helens Mince Pies!)
1. Avoid negative influences. Don’t subject yourself to people and social activities where you know it will be nothing but temptation.
2. Surround yourself with positive influences. Get involved more with positive friends and social situations.
3. Keep a training and nutrition journal. What you measure and what you are accountable for you will improve
4. Keep a very high compliance rate. Be consistent. Really stick to it. Write your workout in your appointments in your diary!
5. Use a small, conservative calorie deficit. Don’t do starvation diets – you’ll get too hungry and you won’t be able to keep up your compliance, plus you wont have as much energy to train hard and you have to train hard if you want to gain lean muscle as opposed to just losing weight. About 500 calories off your daily amount will do it. Ask me and I can calculates what calories should be for your lean mass.
6. Track your macronutrients. When working on a serious goal, do it by the numbers – don’t guess – know your numbers of proteins, carbs and fat.
7. Keep the protein up. When you’re cutting calories, it pays to eat more protein – about 40% of your calories or well over 1 gram per pound of bodyweight, closer to 1.5 grams per pound when the calories are low and gaining muscle is one of your goals.
I have clients on the ratio recommended by the Diabetes association 60:30:30
8. Try hardboiled eggs for a great protein snack that’s portable too. eat 4 or 5 times per day to get in the protein you need, keep hunger in check and keep your energy up. If you have some larger meals that’s fine, just take protein snacks in between so you can hit that important protein goal.
9. Make your food taste good. Try recipes like spicy turkey or chicken scramble wrap or a healthy chicken stir fry. You have to stick with your program just like you planned it but there is no reason the food on that program has to taste bad.
10. Include basic strength training in your program. Your workout doesn’t have to be anything fancy or complicated. I used cardio core yesterday, sweaty. Burny, moany, out of breath!! Hits the spot every time.
11. Do big muscle group exercises. It’s these basics that cause more release of muscle building hormones to build more calorie hungry muscle : Squats, swings & presses.
12. Do your own mini circuits. Include one of each of these movements to improve mobility, muscle balance and function : push, pull, core, single leg, double leg and maybe a total body cardio like burpee or get ups.
13. Do cardio, but not more than you have to. When your diet is strict and you have a calorie deficit, and you’re hitting the weight training hard, you don’t need a lot of cardio- high intensity training will give you all the benefits of cardio without the risk of overuse syndromes/ injuries. I often use a 20 – 30 minute walking pace cardio session to burn off a bit more fat and loosen up after a hard strength session. A walk in the fresh air at lunch would be ideal.
14. 90% of this is mental. You can’t ignore the mind. You must have a goal you want to achieve, have it written down clearly and specifically and be able to believe that you can achieve it. Stick to your plan and you’re results will improve your self confidence!
15. Support and positive environment are everything. Get into a good support group – a slimming group won’t do it – with only a 5% success rate beyond 18mths. I think spending your time with overweight people with bad eating habits is NOT the way forward. Find like minded people to hang out with.