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Here are a couple of training and nutrition mistakes that you may be guilty of making. Correct them and see better results! Forgetting to Switch Your Routine Our bodies are extremely resourceful when it comes to adjusting to a workout routine, leading to less calories being burned by an activity that isn’t as difficult for us to perform as it used to be. The key to breaking through or preventing plateaus is adapting our workout programs to always keep our bodies guessing. How do you know when it’s time to switch it up? The simplest way I’ve found is to listen to my body. If an exercise or entire workout ceases to be a challenge, it’s time to remodel your routine. However, it isn’t necessary to completely throw out your old training program when it isn’t as challenging—minor tweaks can provide major benefits. For example, if a weightlifting program becomes stagnant, you can mix it up by increasing weight, varying sets and reps, or switching out the exercises that have become too easy for you to perform. This mistake isn’t limited to weight training—cardio routines can also lose their effectiveness as our bodies become accustomed to them. If you’re includinghigh intensity interval training in your cardio regimen (which you should be), switching up the length of the intervals or the rest time in between can reignite the calorie-burning effect of your workout. Forgetting the Importance of a Quality Nutritional Plan Training can only take you so far—way too many people underestimate the importance of quality nutrition when it comes to being fit. Through my own experiences, I believe that achieving fitness is roughly 75% nutrition, 25% training. Think about it—you do a twenty-minute interval workout on a treadmill and burn around 225 calories. That’s fewer calories than one bottle of soda! What type of diet is best? I’ll tell you the general plan I follow: • First, try to make sure that 90% of what you eat every day is “clean,” meaning you should choose as many whole foods as possible, and others that have the fewest ingredients and no added sugar. • Second, break your meals up into 4-6 smaller meals per day. I’ve found that a nutrition plan that allows for more frequent eating is easier to stick to and keeps me less hungry. I aim for three meals of roughly 500 calories and three snacks of roughly 300 calories—your numbers will vary based on your gender, size, and activity level. It’s important to make sure that you’re actually eating less overall—here’s a good caloric-needs tool to determine how many you need:http://www.freedieting.com/tools/calorie_calculator.htm • Third, include protein at every meal. I shoot for 20-30 grams spaced over 6 meals in an effort to eat 1 gram of protein per pound of body weight. • Fourth, try to eat most of your carbohydrates in the meals before and immediately after you work out. Our bodies use carbs to repair muscle tissue (rather than store them as fat) more effectively at this time. Correct these two common mistakes, and you’ll be much closer to reaching your fitness goals. Please feel free to share your success stories with me. You can reach me at jflores@jmbok.com or by calling 210-601-1996 and also you can visit my website at http://www.jmbok.com
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