In order to see success in the gym, you need to start at home. You can’t out train a bad diet. So what it all boils down to when it comes to altering one’s body composition, in terms of fat loss, is a sound nutrition plan. Fail to plan, plan to fail kind of thing. Lack of planning leads to reaching for convenience which leads to poor nutritional choices. Having a great plan is built on developing healthier habits.
Here are some key things to ask yourself:
Are you eating healthy fats?
Are you eating plenty of vegetables?
Are you eating enough protein?
Are you drinking enough water?
Fat is important for hormone production, a healthy immune system, and transport of many vitamins, namely A, D, E, & K.
Protein is filling, improves muscle mass, aids in muscle repair from your training, & stimulates your metabolism.
Vegetables are full of vitamins and minerals as well as a source of carbohydrates and fiber. So fill up on those vegetables.
Lastly, drink plenty of water. Staying hydrated creates an ideal environment for your body to exercise and lose weight.
When it comes to training, think about developing movement patterns and doing full body movements. More squatting, lunging, climbing, crawling, pushing, pulling, and rotational exercises. Use your time wisely in the gym. The more you move, the more calories you’ll burn, the better your results.
Try to follow a training program that builds up itself and allows you to progress each session. Having a purpose and a plan to each training session sets you up to perform better each and every time in the gym, making you stronger, fitter, and more awesome.
Lastly, don’t be afraid to regress or take a step back at times if you are unable to do something. Regress now, so that you can progress later. Your training doesn’t have to be 110% intensity all the time. Sometimes it pays to take a step back, regress, do more recovery work like foam rolling and stretching to set yourself up for the long run. You just might see better results that way.
There are times where taking a vitamin supplement or an Omega-3 supplement is necessary to fix any deficiencies you may have. However I would seek out a doctor’s or a nutritionist’s advice on that subject.
Sounds like a lot to keep track of and follow, but it’ll be worth it in the end, and changing little habits now will go a long way towards maintaining a healthier, happier lifestyle. In the end, isn’t that what we’re all looking for?
Nutrition + Exercise + Recovery = Awesomeness
Remember plan ahead for success later. Hopefully these tips help set you up for success in the kitchen and in the gym.