It’s a New Year and you have decided to step up to get in the best shape of your life. To some, resolution is a new beginning. The time is now and sacrifices will have to be made starting with the challenges ahead, it will takes 90% mental and 10% physical toughness to achieve your ultimate goal. How to stick with your goal is to plan.
Take a pen and pad and write down your plan for the day, starting with your food intake and finishing off with a good productive training regiment NOT A ROUTINE. Routines are predictable and life isn’t. When starting off with a food plan, it’s a process and to some, it’s very challenging, but it is not impossible to accomplish. Remember, the workout is only the tip of the iceberg. You must stay focus and not allow anything to throw you off track. Fitness is a lifestyle and a journey for which you can and will accomplish. Start off on the right path and remember, you must crawl before you walk and walk before you run. When exercising, stick to a moderate program that is sufficient for your fitness level and try not to do what you see others do inside or outside the gym at an advanced level because what works for them may not work for you or it may not be your time to work at that level. You are a work in progress. Beginning means to start so starts up right for example, food, limit the bad choices you make: pizza, fried chicken, chocolate chip cookies and alcohol intake. You don’t have to necessarily deprive yourself from these choices. Food is for us to enjoy, not to gorge. Everything exists in a delicate balance. Listed below are examples of good and bad nutrition:
Fat: Healthy fats vs. damaged fats. Eat more healthy fats; eliminate all damaged fats
Protein: Naturally raised vs. unnaturally raised animals. Go organic and natural for animals because these are at the top of the food chain.
Carbohydrates: Whole carbohydrates vs. refined carbohydrates. Eat more vegetables – eliminate refined grains and sugars.
Fish – Salmon, halibut, sardines, anchovies
Eggs – organic, hormone free/antibiotic free and fed no animal by products
Coconut oil (best for high heat)
Olive Oil (medium heat only)
Walnut, Flaxseed, avocado oil (Do not heat)
Cod liver oil (Do not heat)
Hemp seed oil (Do not heat)
Grass fed meat (beef, lamb)
Poultry (Chicken & Turkey)
Lower-Glycemic Carbohydrates – High in fiber, these are always your best carbohydrate choices any time of the day. Examples: Cabbage, Celery, Cucumber, Lettuce, Broccoli, Kale, Tomatoes, Zucchini, Lemons, Strawberries, Granny Smith Applies
Moderate –Glycemic Carbohydrates – Reduce consumption of these after lunch. Completely eliminate these carbohydrates after lunch if weight loss is a concern. Examples: Brown Rice, Pinto Beans, Sweet Potato, Squash, Steel Cut Oats, Whole Grain Breads, Ezekiel 4:9 Bread, Tangerines, Kiwi, Pears, Melons
High – Glycemic Carbohydrates – Eat these carbohydrates only during recovery from exercise. Avoid them completely if weight loss is a concern. Examples: Banana, Honey, Grapes, Pineapples, Mango
Refined Carbohydrates – Sugars and refined grains are eliminated completely on the maximized living nutrition plans. Examples: Brown & White Sugar, Sweetened fruit juice and honey, fructose, glucose, sucrose, syrups, white rice, white flour, white pasta.