Tuesday, June 22, 2010

Why You're Not Getting The Results You Want, Part 3

One of the reasons people get mediocre results from their exercise program is that they don't pay enough attention to their nutrition (or they've been misled about what constitutes good nutrition).

Remember, you can't out-train a bad diet.

Reason #3: Your nutrition is not on track.

Here are some basic fat loss guidelines...

• Eliminate (or at least greatly reduce) liquid calories, including fruit juice.

• Start every day with a nutritious breakfast.

• Eat 5-10 servings of fruits and vegetables per day.

• Do not skip meals to "save" calories.

• Eat fresh food; eliminate consumption of sugar and as many processed / packaged foods as possible.

• Make sure you drink enough water.

• Eat some lean protein at every meal.

• Dump the "all or nothing" mentality. Don't give up just because you made some poor choices. Just start again with your next meal. You can succeed with 90% adherence to good nutrition.

• Plan your meals and cook in bulk. Don’t put yourself at the mercy of vending machines or fast food joints.

• Exercise regularly. Perform challenging total body workouts, cardio intervals and bodyweight circuits for best fat burning results.

The best plan is the simplest because it needs to become a lifestyle rather than a diet. However, if you’re already following the above guidelines and still having problems...

• Keep a food log and record your calories for a week or two. Most people severely underestimate their caloric intake. A food diary will help you see exactly how much you are consuming; studies have demonstrated that using a food log can double your weight loss. Do it old school with a notebook or go high tech and use one of the many free online food journals.

• Consider limiting starchy carbs (potatoes, rice, bread, etc. – even whole grain versions). Concentrate on fibrous veggies and fruits along with raw nuts for your carbs.

If you missed any of the previous parts of Why You're Not Getting The Results You Want, you can find them here...

Part 1
Part 2

Check out this video from Scott Colby. He addresses some of the misinformation about "healthy" choices.


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