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Stitch in Time |
Are you sabotaging your workout?
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January 21, 2014 |
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By Julie
Smith |
So, you are committed. You are going to go to
the gym three to five times a week and lifting
weights, or going to Zumba or Spinning or Body
Blast or Aerobics or using the treadmill. And,
now it’s the middle of January and so far you
are doing great.
Your cardio and endurance are starting to get
better and you may even be feeling a little bit
better.
But are you sabotaging all the hard work you are
doing while you are at the gym?
You see, for most people working out will
actually account for 10% of your results, with
the other 90% coming from proper nutrition.
So, if you are going to the gym in the evening
and then going home and sitting down in front of
the TV with a big plate of macaroni and cheese
(from the box), a slice of cheesecake, and a
soda you are sabotaging your workout.
On the flip side, if you starve yourself after
that hard weight lifting session you aren’t
doing your body any favors either. Choose the
proper foods to refuel and you will see results
faster.
And, let’s not forget about the damage our
liquid beverages can do. Are you trading your
water for latte’s, tea, soda, juice, beer, or
wine?
If so this WILL stall your weight loss.
Remember, alcohol turns into sugar and soda and
juice are also sugar.
This will create an insulin spike, stopping your
body from going into fat burning mode. So, keep
that water bottle handy!
Or, if you work out real hard but are skipping
breakfast, well, your body doesn’t like that at
all.
For light cardio work you can eat breakfast
after your morning workout, but if you are
lifting heavy weights eat your breakfast or a
snack before your workout. And, never, never
skip breakfast. Got it? Good!
Don’t have time in the morning? Make a protein
shake and take it with you. Aren’t hungry? Well,
then you need to work on your digestion as most
likely your previous night’s meal isn’t fully
digested.
I’m going to share with you some Basic Dietary
Principles. These are Basic Principles.
Depending on your chemistry some of these may
need to be adjusted but for a balanced
individual these Principles should work for you.
Cut this list out and stick it on your
refrigerator next to a picture of your loved
ones, because your health doesn’t just matter to
you – your loved ones want you to be healthy
too!
BASIC DIETARY PRINCIPLES
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Avoid sugar and refined carbohydrates
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Stay Hydrated
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Avoid polyunsaturated vegetable oils like
corn, canola, soybean, sesame, and
cottonseed. Instead use butter, olive oil,
and coconut oil
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On the NO list: high fructose corn syrup,
artificial sweeteners like aspartame,
fluoridated/chlorinated water, margarine,
hydrogenated oils
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Eat three meals a day.
MUST HAVE BREAKFAST
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Each meal needs a serving of protein (meat,
fish, poultry, eggs, cheese) and complex
carbohydrates like vegetables. Preferably
non-starchy
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Don’t overdo grain intake.
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For protein daily requirements take body
weight and divide by 15. This is the total
ounces per day need spread through 3 meals.
Eat meat on the rare side – do not overcook
it.
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Cook or steam your vegetables but don’t
overcook.
This is a BASIC Guideline. For specific
imbalances these principles may need to be
adjusted.
Cut this list out and stick it on your
refrigerator next to a picture of your loved
ones, because your health doesn’t just matter to
you – your loved ones want you to be healthy
too!
So, keep up the good work at the gym or wherever
you are working out. It doesn’t have to be at
the gym. You can do yoga (several instructors
here in town), you can do Zumba (Bee Fit Studio
has Zumba classes in town and so does Iron
Mike’s Gym), you can do Aerobics at Aerobics and
Iron and Iron Mike’s, you can do a workout at
home using just your body weight, you can
wrestle with your kids on the floor (unless they
are better than you then be careful…I don’t
wrestle with my kids anymore…I end up getting
hurt) you can go for a walk outside while the
weather is nice (watch out for the ice though),
you can buy a treadmill or stationary bike and
use it at home, you can go to Schweitzer and go
skiing, or you can clean your house from top to
bottom.
As a side note it is possible to work out too
much. Your body needs time to repair itself
after a hard workout. Keep this in mind.
Whatever your favorite workout is just MOVE!
But, please remember that just because you are
working out more doesn’t mean you can eat
whatever you want. If you want to see better
results keep your nutrition clean! Refuel with
the proper foods so you don’t undermine your
workout. |
© 2014 - Julie Smith |
Questions or comments?
Click here to e-mail! |
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