To get optimum results from physical training of any kind, you MUST also focus on your diet.
The idea that you can “workout so that you can eat whatever you want” is 100% false.
In 99% of cases … if you are a “normal”, non-competitive athlete adult that puts in less than, say, 10 hours per week of actual workout time … you CANNOT out-train a bad diet. The numbers just don’t work. You can’t burn enough calories to make up for poor nutritional choices.
Now that we are on the same page with that concept … I think different folks have challenges with their nutrition for different reasons.
For some, it’s a matter of WHAT good nutrition actually looks like … like figuring out exactly what the best plan is, and exactly what they need to eat.
For others, it’s more things like having the time to prepare meals and breaking bad habits that holds them back from reaching their nutrition goals.
Today I have a guest article from our wonderful FVT trainer Pam. Pam started her health and fitness journey later in life. She spent over 20 years living an unhealthy lifestyle and took medication daily for health issues related to her obesity. On January 1, 2010 she decided it was time to make a change. Since that date, through dedication, determination and discipline, she has lost over 75 pounds and has fully embraced a healthy lifestyle incorporating physical activity, healthy eating, and work/life balance. She has since received a “clean bill of health” from her physician who took her off the medications she required for years.
Pam inspires me personally on a daily basis!
That’s why I was so happy when she agreed to do this guest article. She has some meal planning tips that will make a HUGE difference for you.
** If you are in the Northern California area and would like to attend a workshop where Pam and I are going to cover the basics of FVT “5 Minute Fat Loss” nutrition principles, eating tips like the ones in the article below, and a WHOLE lot more, click HERE for more info and to reserve your spot (early bird discount still in effect)
**If you are NOT in the Northern California area but would like to learn the basics of healthy eating through a comprehensive home-study course, click HERE to see the new-and-improved-for-2013 “official” FVT Fat Loss Meal Planning System
Planning Ahead Makes All the Difference!
Certified Personal Trainer
I hear fairly often from individuals that they go out for lunch or dinner because that is all that they have time for. Here are a few tips and tricks I have used to minimize my eating out and to ensure that I have wholesome healthy food readily available throughout the week.
• Plan your Meals.
Most of us rely heavily on GPS or navigation systems to help us find a new destination. I do the same with my food. I plan my meals out for the week making sure that I have incorporated the appropriate amount of protein, carbohydrates and fats into each meal. (I use an on-line food tracking program to help with the planning.) Then I make up my grocery list and head to the store!
• Decide which day is your “batch cook” day and cook away!
With my busy schedule I usually only have a weekend afternoon or an evening to make a huge batch of food for the week. Typically I will bake a good number of chicken breasts or tilapia fillets, green vegetables (e.g. broccoli, green beans, cabbage) and a starch (e.g. brown rice, sweet potatoes) all in quantity. With these items readily available and a few kitchen staples such as whole-wheat tortillas and picante, I know I have a solid nutritious meal within a moment’s notice.
• Portion out your meals.
I make most of my meals for the week on my batch cooking day. I weigh and/or measure out the food items that I have batch cooked and assemble my meals into easy to grab, easy to wash plastic containers.
This week, for example, my lunches consist of 3 ounces of chicken, 1 cup of green beans and ½ cup of mashed sweet potatoes. I tend to use the K.I.S.S. (Keep it Super Simple) method for each of my meals/snacks and eat similar items the entire week. Each day’s meals, including loose items such as fruit or nuts are placed into my refrigerator by day. That way when I’m running out the door, all I have to do is grab the food items for that particular day.
• Have a “back-up” readily available.
There are those times when you might not be able to eat the meal you have packed. Always have a protein shake or some other easily stored snack ready. In a pinch, a shake or a protein bar is a great way to hold yourself over until you are able to eat a full meal. Certainly better than hitting up the vending machine!
• Carry a cooler if needed.
I have a great luxury during the day in that I am able to store my food in a refrigerator. I realize that not everyone has that situation however, most people can pack a cooler and carry their meals with them.
I hope this has been helpful to you when it comes to meal planning. Attend the FVT Nutrition Workshop at 7:00 p.m. on November 21st to get more of my thoughts and tips.
Looking forward to seeing you there!
Yours in Health,
THANK YOU again Pam for sharing these tips. I know that focusing on preparation and planning ahead was a KEY part of my personal weight loss efforts … so I agree 100% with everything you said in this article.
And again … if you are in the Northern California area and would like to attend a workshop where Pam and I are going to cover the basics of the FVT “5 Minute Fat Loss” nutrition principles, eating tips like the ones in the article below, and a WHOLE lot more, click HERE for more info and to reserve your spot
AND … if you are NOT in the Northern California area but would like to learn the basics of healthy eating through a comprehensive home-study course, click HERE to see the new-and-improved-for-2013 “official” FVT Fat Loss Meal Planning System
Thanks for reading, train hard, and talk soon –
Certified Fitness Nutrition Coach