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STEPS TO STICK

IN TO YOUR

NUTRITION PLAN

STEPS TO STICK IN TO YOUR NUTRITION PLAN

These steps will teach you to work smarter, not harder, in order to reach your goals.  It’s not about doing anything hard, it is about doing the right things consistently. There are literally thousands of people who have followed these steps to reach their goals.  In the beginning it will take a little bit of focus and effort to learn how to eat correctly and implement your exercise plan.  Very soon it will become natural.  Most people say what they deviate from their plan they eventually look forward to getting back on because they feel so much better when they eat correctly!  Are you ready to get started?  here it is everything you need to support you and to help you get started and stay motivated!  Are you ready to start YOUR journey to achieve your goals, now?  When would NOW be the perfect time for you to begin?

The following tips will help you successfully implement your Nutrition plan …

TIP 1

Eat your first meal within an hour upon waking up. Eat every 3 to 4 hours during the day.  If you are hungry in 3 hours – eat – if not wait 4 hours.  Do not go longer than 4 hours without eating.  If you are not hungry then eat just ½ to ¾ of your meal. Make sure you include protein, carbohydrate and fat in each meal. Do not skip meals and do not go more than 4 hours without eating.

Eating Lunch

In addition to losing excess body fat you want to develop healthy habits that will promote your optimal weight. Read more

TIP 2

Be sure to weigh and measure all of your foods for the first two weeks.  This is part of your learning process and will ensure you are getting the right amounts and portions.  After you are comfortable you will be able to “eyeball” what the correct portion of food is for you. Pay attention to the quality of foods that you are eating.

TIP 3

When building your meal choose your protein first and then build your meal around it by adding some carbohydrate and a fat if your choice was a lean protein.

TIP 4

Every time you eat, whether it is a meal or a snack, you should consume approximately the same amount of calories.

Father and Son Taking a Nap

One of the crucial components of a healthy lifestyle is getting enough rest. There are two ways to rest your body. Read more

TIP 5

write everything down during the first four weeks.  Be sure to include the time that you eat your meals as well as what you ate. There’s a saying, “What gets measured, improves.”  Measuring your progress not only helps keep you focused on your objectives, it also provides motivation. 

Sample chart

Meal #1

Time: 

 

protein:

 

Fat:

 

Carbohydrates:                      

Meal #2 

Time:

 

protein:

 

Fat:

 

Carbohydrates:                      

Meal #3

Time: 

 

protein:

 

Fat:

 

Carbohydrates:                      

Meal #4

Time: 

 

protein:

 

Fat:

 

Carbohydrates:                      

Meal #5

Time: 

 

protein:

 

Fat:

 

Carbohydrates:                      

Meal #6

Time: 

 

protein:

 

Fat:

 

Carbohydrates:                      

Water:

Drink at least ½ your weight in ounces.

 

 

                    

Supplements

 

Multi Vitamin:

 

Omega 3:

 

Others:                      

Others:

                     

TIP 6

Always have a plan AND a Back Up Plan … Meal Replacements are fine as long as they have the right amount of calories and ratios of Protein/Carbs & Fats.  It is recommend using no more than 2 meal replacements per day and avoid using them “back to back”.  Remember, “REAL FOOD is always better than fake food”.  Always keep some meal replacements with you as “back ups”.

TIP 7

Meals & Snacks are the same (in terms of number of calories and nutrient ratios).  Therefore when choosing what meal to eat from your meal plan you can choose any meal or snack to be eaten at any time – for example you can eat a breakfast for dinner, a snack for lunch. 

Breakfast

If you are currently overweight, dieting without results, or going too long between your meals your body is likely in fat storage mode. Read more

They are all the same in terms of number of calories, and ratios of protein, carbohydrate and fats.  It is OK to eat the same meal more than once during the day … 

TIP 8

Take your supplements with a meal and 8 ounces of water for maximum absorption.  Remember you want to take a multi-vitamin and 3,000 IU of omega-3 Essential Fatty Acids EFA’s each day.  These are the two supplements recommended for everyone.

TIP 9

Always keep a water bottle with you during the day.  The more water you drink, the better!  The more you perspire, drink caffeinated beverages & exercise, the more water your body will require.  If you are well hydrated your urine will always be clear.

TIP 10

Standard Cardiovascular exercise should be performed at a steady, consistent intensity for a minimum of 30 minutes within your THR (Target Heart Rate) – the longer the better.

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Have you ever heard, “You are what you eat?” You are NOT just what you eat - you are what you metabolize! Read more

TIP 11

Interval Training Cardiovascular Exercise should be performed no longer than 30 minutes per session.  It is recommended to doing a 5 – 10 minute warm up, 30 minutes of Interval Training and then if you want to go longer finish up with more Standard, or Steady State, Cardio. It is better to follow nutrition plan that provides the training for Cardiovascular Exercise - You can follow Customized Meal Planning system

TIP 12

 

Know how to get back on track quickly.  Know that from time to time you may not be able to follow your plan and you may get off track.  Knowing what to do and how to get back on track quickly is important.

If you have not already recorded some Baseline stats such as your weight and your chest, waist, hips and thigh measurements you should do so now. It is recommend to update those stats every 7-10 days. It is very important you also keep a daily report of your progress regarding your nutrition and strength/cardio training.

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