So many people train hard and still end up seeing very little results. Or their results are like a roller coaster, one week the body weight is down, the next week it’s up by 2kgs. The 3 main reasons for this fluctuation is consistency, trying to out train a bad diet and incorrect exercises or intensity during the workout.
Consistency
When I speak about consistency, this is what I mean. People will come back from a week, 2 weeks or a 3 week lay off from exercise or healthy living and go straight into thinking they going to train every day as hard as possible. They then soon realise after session one, that’s not going to happen. They feel demotivated, they stop and repeat the cycle over and over again. Start off at a snail pace and decide on only getting through 3 sessions for the week instead of 5 or 6 sessions. There needs to be a consistent and slow build up on sessions over a 4 week period then go back to another slow week at week 5 and use the same build up.
Exercise and Intensity
Then you have the case where you going to your class or doing some sort of exercise (if you not doing group classes), but you not really getting a proper workout because you not pushing yourself or you do not know what to do to get fit and get results.
Eating
Eating anything or what I like to call “winging” your day on unplanned food, causes energy levels to fluctuate which affects emotion, mood and motivation. The main reason for this fluctuation is caused by the crap that people eat and what they assume is healthy and ok.
Here are some basic eating principles that will help you overcome the procastantion phase of clean eating with proper training. These principles will help you stay focused, aware and conscious.
Be prepared to cut down on all your sugars and all your junk food, as much alcohol and beers as possible and all your sweetened soda drinks, all your juices.
Drink more water more often.
You need to consume quality meals every day for energy purposes not for weight loss. Quality in – Quality out. If you going to put in crap you going to feel like crap.
Here are my suggestions: I know that no one type of diet fits everyone. But I would urge you to experiment with everything. So try using this method start to process.
- I suggest eating 3-4 meals per day. Space them out 3 hours apart. If you putting in more than a 10 hour training week then go for more meals per day as energy requirements will go up.
- You must have a protein with every meal. Especially if you training those muscles.
- Choose between a Veg/Complex Carb/Fat for energy per meal.
- Drink water in between meals with an apple as an energy top up if required.
- Chose your meals wisely based on energy output per meal.
Butter on toast (Fat = Energy)
After you eat this meal. Do the following:
Once you got this behaviour mastered, then allow space for the odd piece of cake, ice-cream, chocolate, milkshake or burger king meal. If you eating 90% of the time healthy then allow yourself that 10% junk. I do it!At the very end, any diet will work for weight loss while training and getting the body you desire so much. The fitter you become the more healthy calories you will want to consume. You want to learn how to consume more water and make quality food choices. THIS IS A BEHAVIOUR PATTERN THAT YOU MUST BE WILLING TO MASTER.
Coach G