First off, let’s face it: even my 9-year-old son told me the other day that most people just talk about “new year resolutions” but never really keep them.
Because we are all creatures of habit, and it takes A LOT of willpower to change our routines.
Start with something small, and be very specific and consistent. With that said, I’d like to share a few thoughts on “fitness”. And hopefully they will help~~! 🙂
1. In terms of calories intake, there is no set number that is right for everyone. If you are following a diet that is telling you to eat a certain level of calories without taking into account your personal stats, 99% of times it is a bogus diet. So how many calories should you consume? A general rule of thumb for determining your break-even (maintenance) caloric intake is 14-16 calories per pound of bodyweight. Also, to invoke weight loss, a good general rule of thumb shoot for 12 cals/lb or so, get at least 1g/lb of protein, good healthy fats (75g or so is a good number to start with) and fill in the rest with carbs. Monitor your progress through measurements. If things are heading in the right direction, modify your approach. Maybe drop your caloric intake to 11 or 10 cals per pound.
2. In terms of weight lifting, it is hard to go wrong if you are training each body part/movement 2-3 times a week with the basic barbell exercises, focusing on something between 5 and 10 reps for 3-5 sets per exercise, and striving to improve your weights over time.
3. Manage stress! Dieting is a physiological stress. Exercise is a physiological stress. You need breaks!! By constantly stressing your body, you actually accumulate fatigue. This isn’t necessarily a bad thing. However, if you aren’t careful, and continue to push yourself past this “over-reached” state without managing your fatigue, you can reach a point of being “over-trained.” This is not a fun place to be. And, with the same note, training to a point that creates muscle soreness or DOMS (delayed onset muscle soreness) is not necessary. Actually, often times it is negating in terms of success, especially while dieting. In most cases, when talking about muscle traits such as glycogen levels and protein synthesis, the muscle itself is recovered in almost all cases after 72 hours. But if you are experiencing residual DOMS on a regular basis, you are almost certainly not recovering neurologically, which ties into the overtrained state.
4. Set goals properly! It is important to make sure your goals do not conflict. When I was on bbs fitness board, 9/10 people went there looking to lose fat and gain muscle at the same time. How can that even be possible?? This is not how our bodies work! Focus on one thing at a time. Gaining muscle dictates different stimulus through diet and nutrition than does losing fat.
For the fab list this weekend, you may wanna check out these awesome deals below with some big savings!
Hope you all have a FITFABFUN weekend~~!! xo