Exercise & Nutrition Tips

Eat 5-6 small meals each day. 2-3 hours apart.  

First meal should be no more than one hour after you wake up, even if it's just a little something, you must eat shortly after to awaken.

Last meal should be 3 or so hours before bedtime. Go light on the carbs.

Water .... There's some controversy about how much to drink.  If you're somewhat active, try to drink half your body weight in ounces each day. Spread it throughout the day. Can be tinted with a little squeeze of lemon or a dash of orange juice for a little added flavor.

 

If you sweat a lot, you must replenish your body with water.  

Food... for the "average person", a balance of protein, fats and carbs (the complex kind) is a good starting point. The ratio changes if you are really active or want to gain muscle or lose weight.

In your big meals (lunch and dinner), fill the bulk of your plate with dark green veggies. They are high in fiber and nutrients, plus you'll feel full and not fill up on higher caloric alternatives.

    

It's okay to have an alcoholic drink or a small piece of dessert now and then. But make it a treat, not a lifestyle.    

 

 

 

Working out

Try to exercise 6 days a week. One day of rest is a good thing.

Alternate days with resistance (weight) training and cardio.  Cardio in and of itself is not enough to create a healthy, balanced body.  

If you're just starting resistance training, bodyweight will work for the first several weeks. Then graduate to bands (available at most retail chains and sports stores), and finally to iron. 

 

Allow your body to adapt to the changes you are making. Don't rush exercise or dietary changes, because it's too easy to become discouraged and fall back to your old ways.  Rushing can also lead to injury.