Getting the results you want…Exercise and Nutrition are both important factors….
So many people get frustrated when explaining that they are exercising but still not getting the results they want…the first thing I ask is what nutritional changes have they made and then suggest keeping a LOG
now after a week take a look…PART ONE Nutrition/ Daily diet/ intake what ever you like to call it
- Balanced meals (Carb, Protien,…)
- variety of of colors (fruits and vegetables)
- times between meals/snacks (should never be longer than 3hrs)
- Portion sizes (did you indicate S in you palm, M one hand, L two hands together)
- how much water are you drinking (will help flush things out of your body)
- are you increasing fiber in your diet
- are you taking into consideration your needs…if you are exercising in the evening you will need more than if you are sitting watching the tube or reading a book
PART 2 Exercise/ activity/ output
- Are you getting the weekly recommended (click on link) amount of activity of 150 min per week of moderate to vigorous? New stats indicate 17% of men and 14% of women are achieving standards recommended for health benefits
- Determining Moderate 40 – 60% of your Maximum Recommended Heart Rate – Vigorous activity 60-85%.
220-Age= MHR ; MHR x recommended % = RHR
or
Use the talk test
Can carry on a conversation/sing the chorus of a song you are not in the zone
Winded but can still answer a question with gasps …yep you are there
can’t answer you are working too hard
- Consistency…plan and spread out your w/o every week
Ellefitness 