Part Two:
Change your Eating Habits
○ Try eating 5 to 6 smaller meals during the day.
This should be the "target".
But do not get upset if you cannot eat this frequently. It WILL NOT hurt your fat loss or weight gain goals.
Frequent meals do not improve metabolism (See metabolizer section
)
○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats
○ Drink lots of water during the day and before, during and after exercise
○
Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○
Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○
Good Protein Examples: White or Dark Tuna, Fish, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc
○
Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
○
Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds
○
Vegetable suggestions:
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).
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Diet and Calorie Tracking and dealing with Weaknesses and Strengths:
Weakness and Strength (synopsis)
Sit yourself down, and write down every possible dietary weakness and strengths you possess.
Tear yourself myself apart being honest.
Develop an
“On Limits Food List” and an
“Off Limits Food List”.
Evaluate your living environment and work environment, its associated effects and causes, and what would have negative and positive effects toward your goal, and (set a reaction in place)
Develop a list of bad food items that could be made to be more healthy, for example:
Oatmeal cookies, and Peanut Butter Cookies, and replaced the ingredients in these to the more healthy alternative—like Splenda for the replacement of white refined sugar, and whole wheat flour instead of white bleached flour, and so on and so forth.
Developing a CLEAR strategy in dealing with your weaknesses (and changing ingredients in sweet items-like the aforementioned- is one example and can assist with the “I want something sweet—DAMN IT!” type of situation).
Calorie Tracking
:
I highly recommend tracking your calories--each day. This can be done through:
Or you can create your own manual tracking method. Either way, it IS VITALLY important.
You calorie limitations whether in deficit or surplus should be confined to and fit within a 24 hour cycle.
Benefits of a Calorie and Weight Training Journal:
Very Briefly:
Some say don't track calories, some say do. Some that don't track calories are in the position of knowledge that they don't have to.
Some are in the same position of knowledge want to eliminate the element of memory failure, track calories, and use the POWER it POSSESSES:
One's diet and fitness history is the teacher of the present. And, if the present condition isn't acceptable, then you look at the previous history,
adapt through using the wisdom of the past to bring intelligence to the present.
What ever you decide to do there is NO DOUBT what this information can do for you when its on paper--precisely--what you had been taking in calorie wise.
It is a foundation base that CAN prevent heartache and weight loss plateaus......its underestimated IMO, because allot do not USE IT to their personal GOAL ADVANTAGE--properly, and this is TOO BAD.
Within this journal you would have information without a price tag. IMO.
If one is keeping a training journal, this essential journal can tell you many things: Your progress from one work out to the next (on individual exercises), and whether your progress is occurring good, or slowing down.
In addition,
if one is keeping a diet journal per day along with the training journal, one can look in the diet journal per day and compare results in the training journal and
in effect determine if its something in the diet or training and/or both is slowing progress.
Though its rather brief (as I could list many more benefits), this portion of my post can be the heart and soul of one's success (IMO)
One more important statement:
Use the data from the diet and fitness journals along with appropriate application of knowledge learned to have the tools available to
"work with" to allow you to have a foundation to
"work from" to make improvements,
"when" complications come up during diet and fitness training.
THIS IS SMART.
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"The Bad Choice Set":
Artificial Sweeteners v. Refined White Sugar
○ Substitute an artificial sweetener of your choice
(and at peace with) to replace refined white sugar (Refrain from Refined White Sugar
like you would a disease)
Here is why: (link)
To keep a desire for sweet items at bay or within the confines of personal tolerance and within your goal parameters while dieting, I would like you to think about this view:
Think of sweeteners (both artificial sweeteners and refined white sugar, for example) as having to make a choice from:
"A Bad Choice Set" and this "Bad Choice Set" are Artificial Sweeteners v. Refined White Sugar, and how your decision to use one or the other will fit and be appropriate within your dietary and physical fitness goals.
A lot of persons use Splenda (and others types) (as it reduces calories and fits within their dietary goals), but this too has its critics:
Therefore, make a decision that is the best one for you among the "Bad Choice Set", that will not harm your personal goals you seek.
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You must have "some appropriate and controlled obsession" in yourself toward your goal.
Having controlled obsession is critical, but
some lose this obsession once they learn the amount of work it requires.
There eyes widen and the obsession then pops right out. Don't let this happen to you:
Raise your Want-o-Meter to a new higher level.
Diet is the
"essential element" within a fitness plan:
The diet can
prevent muscle growth,
cause muscle growth,
prevent fat loss,
cause fat loss , and
effect a person biologically and psychologically.
It is the catalyst within a fitness plan that makes everything else that one should
"also attempt to make optimal" work.
Lastly, if you cannot afford to hire a personal trainer. Then you are going to have to be:
Your own personal trainer.
YOU are going to have to be your own personal trainer and nutritionist and design a training program and diet structure within your lifestyle that works in conjunction with your personal activities.
And, this is possible. Its always possible, IMO.
However, it will take some pre-work and personal development time to get it started.
And, this begins with the
"degree of seriousness" you personally have for your personal diet and fitness choice, and the willingness to garner the knowledge "necessary" to understand yourself within this diet and fitness knowledge, and then appropriately and personally applying it within your life to allow you to earn your goal you seek.
There is allot of information available and there is no excuse:
1.
Take some time and seek knowledge of the almighty calorie and energy balance.
Really and truly understand this. A lot of persons can discouraged through lack of knowledge in what there trying to do and--how to properly adapt this knowledge within their likes and dislikes and their personal environment (and when it changes).
This means making threads and asking questions. This means getting on GOOGLE and doing specific searches.
This means reading books, etc.
2.
Take the time to learn about different exercises you can do with your limited exercise equipment or what you have available to use.
Learn about the different types of weight training exercises AND body weight exercises.
This means to get to making threads and asking questions about them. This means getting on GOOGLE and doing specific searches.
This means reading applicable books that are applicable to your situation and goal choice.
3.
Earn some understanding on the calories burned during certain exercises that are applicable to you and personal situation.
This means to get to making threads and asking questions about them. This means getting on GOOGLE and doing specific searches. This means reading applicable books that are applicable to your situation and goal choice.
Of all the bad feelings along ones path that we encounter as we work toward our goals, the feeling that we encounter once we meet are goals are 30 times more powerful than all the bad feelings COMBINED in our path to get there.
There is NO SUCH THING as an over-the-counter fat burner (don’t event THINK about it)........they don't exist.
Don’t be looking for an easy way out---there isn't one.
The metabolism BURNER:
Correct Diet + Exercise
The Metabolizer:
Adjustments and/or Corrections in DIET on bodily CHANGES and FEEDBACK + Adjustments and/or Corrections in Training + Adaptive PATIENCE
Fat didn't accumulate over night and THUS will not come off overnight and this FACT results in: YOU HAVE TO ACCEPT IT.
Additionally, it will take time and patience to develop muscle.
Therefore......
You have operate IN:
THE ULTIMATE METABOLIZER ZONE (as described above)
Best Regards,
Chillen
