Well ladies we have received many inquiries about our routines on workouts, eating habits, and many other “health” related questions. So the team thought it would be best to make it a BP News topic! But let’s make this more than just a topic, let this be some guidance to your New Year, New You, New Body goals!
It takes a bit of time to understand the right balance between “workout vs. nutrition”, because this determines what kind of results you can expect. The average ratio is 70% nutrition and 30% workout, so if you thought that being stuck at the gym was the only way – You Are Wrong! “Why not 50/50?” Because you can work out as long as you want and as hard as you want but if your “diet” is not coinciding to an overall healthy lifestyle, there won’t be significant changes to your physique or you’ll plateau after a short period of time.
When society quotes the word “diet”, they often use it in the wrong context, we want you to look at that word as being “dietary habits”. Meaning you’re creating a habit of healthy eating, and healthy choices. Not crash dieting, not food cutting, or starvation. Your nutritious diet should include Protein, Carbs, Healthy Fats, Vitamins, and Minerals. These are all broken down in many different forms based on your body type and what your goals are.
Below you’ll find a brief guide on how your meals should be like every day, starting with a big breakfast and slowly decreasing in volume with every meal towards the end of the day.
- Post (After) Workout:
After every workout, especially the heavier ones, you should have a muscle recovery drink. It helps heal worn out/sore muscles and provide our body with protein, calcium, and certain types of minerals that is hard for our bodies to produce at a quicker rate.
The most important, and also the most skipped meal overall. In order for our body to perform at it’s best we must fuel it in the right way! It’s like thinking of a car, it cannot function unless it has gas, and it cannot drive it’s best and for long periods of time with the lowest grade of gas. Our breakfast must consist of large portions of Protein (egg, or meats), good Carbs (Rye Bread/Pumpernickel), Calcium (Almond/Skim Milk, Multi Fruits) and Fiber (Oats, Flax Seeds).
- Mid-Morning Snack:
Mid-morning snacks are not always needed but are helpful as a quick snack that will help curb your hunger before hitting lunch time. Stick to simple snacks that do not consist of coffee! Good sugars like bananas, apples, oranges, and celery will help burn your lunch faster.
Usually we skip breakfast and have a large lunch instead, because we substitute the necessary things we should be eating for bad carb, oil infested fast food meals. This meal should not be our largest but in fact be smaller than our breakfast in the morning. It should consist of Proteins (variety of meats), good Fats (such as Omega 3), Potassium (dark leafs, Sweet potato, Yogurt), and some type of sweet (Dark chocolate, or fruits).
- Mid-Afternoon Snack:
Mid-afternoon/evening snacks play the same part as your mid-morning snack, they will help you not over eat at dinner time. Stick to good fiber foods as they’ll keep you full and help you avoid over eating at dinner.
Again this will be your smallest meal, so stick to the most beneficial foods. Foods such as salmon, steak, sweet potato, zucchini, wild rice, and green beans. No matter the cravings, do not over eat because you won’t have enough time to break down these foods before going to bed.
- Late-Night Snack:
Working late and eating late is sometimes uncontrollable for many of us, and the likelihood of us eating something heavy and unhealthy is inevitable. So the best way to dodge these feelings is to top up on water. The more we fill our body with water at night the better and faster our body will detox everything we ate throughout the day. Good substitutes for water especially in the winter is to have tea, whether it is green tea, jasmine green tea, orange pekoe, or oolong green tea, all of these help soothe our stomach’s and curb your hunger at night.
Overall ladies, keep your food choices simple, set realistic goals and don’t be discouraged. Don’t be afraid to try new things, but don’t over complicate them either. They say 80% of people who make fitness their New Years Resolution fail almost 2 months after because they find it is too hard to adapt to their new lifestyle change. Keep it simple by starting your goals slowly and changing them gradually week to week.
We hope this encourages you to make New “Dietary Habits” for the New Year, New You, New Body Goals. And that it gives you some insight on how they can be attained!
Stay tuned for our next “Get Fit with Body Pro” article that focuses on workouts and other fun healthy habits!
BE YOU. BE BEAUTIFUL.
BODY PRO BEAUTY