Conventional wisdom about how people should eat, exercise, and look is often negative, self-defeating, and downright degrading and may I add disgusting. Magazines and over-hyped media encourage people to eat less and offer numerous "secrets" about how lose weight. Because, as you know with the rapid rise of social media and reality TV people happiness is inexorably tied to the number on the scale.
Most Fitness professional and dietitians are often given quick fixes, crash diets, cleanses, and other absurd fitness advice. I have seen other fitness professional telling people, just do more time on the step mill and make more kale salads, eating so much.
It's no wonder so many people are miserable, overly exhausted from marathon workouts, and starving from constantly trying to eat fewer and fewer calories. Sad to say, but people are frustrated, confused, and tired of constantly looking for a simpler solution.
Most of the common fitness "advice" for people these days are revolves around following a strict diet and rigid gym schedule, and meticulously counting every gram of carbs, fats, and protein that crosses our lips. Unfortunately, most people can't practice such an inflexible regimen for the long term without some negative consequences, and the fact is that it’s not one size fit all.
I know this because I have ventured over to the dark side and tried several "diets" with the hope of building a better-looking body when I just started out in fitness many years ago. Once I finally came to my senses and got back to sane and simple nutrition principles, I had to correct obsessive-eating habits. After a bit of time, patience, and consistency, I found my way back, to good health and a better physical performance.
I can tell you than once you replaced your worries and doubt about what you see or hear over the internet, you began to follow positive, motivating, empowering fitness principles.
Here are three basic steps to get you going:
Embrace the Truth That You are Awesome Right Now
Even if you're overweight, have just started working out, or still have a long road ahead of you, you can still choose to be happy with where you are right this moment. Forget about planning to be happy once you reach your main goal in the distant future. Having a great body means living every day to the fullest and making healthy decisions because you love yourself as you are this very moment.
Eat Real Food
Eat filling, delicious meals that make you feel great. Don't apologize for eating, and don't force yourself to eat foods you don't like just because they're supposedly good for you. There are tons of delicious, all-natural, healthy foods available, so eat the ones you like.
Despite what some "diet" principles would have you believe, eating whole food is quite simple. All you need to do is apply some common sense and resist the temptation to dwell over the minutiae.
Build your diet around lean protein, good carbs, fruits and vegetables, beans and legumes, herbs and spices, and healthy fats like nuts and seeds.
If you keep your nutrition guidelines simple and stress-free, you'll be much better off and much more likely to stick to them throughout your life.
You'll get more out of your workouts. Muscle, after all, needs to be fed to grow stronger. Delicious and filling real-food meals are not complicated, especially if you follow some well written recipes, and if you have doubt get some help from a good dietitian, a good dietitian would always encourage you to eat.
Focus on Performance
Instead of working out with the sole purpose of changing how your body looks, focus exclusively on what your body can do and work toward constantly improving your performance in the gym. We all want to look as great as we feel, and that's one of the huge perks of training for performance: building a great-looking body is a tremendous side-effect.
To get to your ideal body, trained for function, practicing some lifting, some boxercise and one of my favourites, sign for a run weather its 5k or 10k and train towards it. Follow this lead and focus on performance-based goals.
Most people want a pair of arms, firm legs and tight core that look great, but instead of doing military presses, biceps curls, and triceps extensions, squats ect. to get them, try working toward performing a few bodyweight chin-ups and 10 or more push-ups with perfect form. These exercises build your arm muscles, as well as the muscles in your back and chest, building true functional strength.
By the time you achieve those goals, your arms will look incredible and you'll have developed some real upper-body muscle strength in the process.
One of the other awesome things about training for performance is that you have tons of variability in your workouts. Use the whole gym. For instance, you can train primarily with bodyweight workouts, you can use a combination of barbells and dumbbells, you can use kettlebells, and you can use strongman lifts. Ultimately, the possibilities are endless!
Remember, always try to build the strongest, most awesome version of yourself. When you focus on that goal, the bonuses will include a leaner, shapelier, better-looking body. You also should have a lower resting heart rate, stronger bones, and more athletic skills.
Weather you are working out to build muscle, or losing weight, your body burns up a lot of carbohydrate as fuel to aid your goals, lots of mineral are lost through sweat during process, which will leave you are feeling weighed down and sluggish, you might even feel as if you don’t even want to go to the gym, the best way to overcome this to have a detox drink, that can help cleanse your body of all that free radicals, that leave floating around and make you feel rejuvenated.
For many years, once per month I’ve added detox drinks to my health regime because as toxins leave my body, I feel clear-headed and energized. This simple recipe am sharing with you don’t require a blender or juicer, it is simple and easily accessible.
This is a simple beverage recipe that takes only minutes to prepare and includes key ingredients for natural detoxification, including lemon juice, apple cider vinegar, ginger, cinnamon and cayenne pepper. It’s both refreshing and energizing, so give it a try today for the little boost we all need from time to time.
If you’re looking to stock up on some muscle or trim down to fit into your favourite jeans again, then why not try these protein shake recipes to complement your protein powder, maximise flavour and enhancing results.
Not only will these delicious breakfasts and meal-replacement protein smoothies, boosting pre- and post-workout protein shakes, but these great-tasting proteins shake recipes can help you power through your days.
The Perfect Fruity Protein Breakfast Smoothie
This is the protein smoothie recipe you can use to make a delicious and nutritious breakfast shake every single time. Combine Tranquillity 360 Fitness Protein Powder with fresh fruit and milk for a tasty start to the day.
Simply blend all the ingredients together, pour into a glass, and enjoy.
Kick Coffee and Cacao Smoothie
This coffee and cacao breakfast shake have the perfect blend of protein, carbs and fats with a coffee wake-up kick. Try.
Simply blend all ingredients and serve over ice.
Wake Me Up Fat Burning Smoothie
With the bittersweet matcha and protein powder in combination with spicy root ginger and fresh sweet peaches, this smoothie was made to make you feel revitalised all morning while burning fat.
Chop the peaches and place into blender, along with matcha whey, ginger a
On The Run Breakfast SmoothieThis breakfast smoothie makes the perfect make-ahead breakfast for those mornings when you just don’t have time to make a proper breakfast. Ideal for Athletics and Gym lovers.
Simply add all ingredients to the blender and process until smooth. Pour into a glass or shaker and top with a couple of extra dates and nuts if you’re feeling fancy.
It is very, very hard to lose weight without both watching your calories and regularly exercising. But it's not that simple. For years, doctors and personal trainers (including me) told clients: "You've got to burn off more calories through exercise than the calories that you eat. If you do that, you'll maintain a healthy weight." We even implied that not being able to maintain a healthy weight, since it was so simple, reflected a weakness of character.
It's true that calories in, calories burned, and self-discipline are important. However, in my opinion, it's always been clear that some people really do have more trouble than others in achieving a healthy weight. You had only to observe your friends and family. The folks who always have seconds yet remain thin. The folks who pick at their food yet stay heavy. Now, we're learning why.
In over 20 years, medical science has discovered a lot of the body chemistry that controls our appetite and metabolism. Some animals are born to be hungrier: the natural hormones that drive appetite overpower those that suppress appetite. The same probably is true of humans. Also, some of us are born to burn calories more readily. And in the past 10 years, we've discovered a new reality that may profoundly affect our ability to achieve a healthy weight: the microbiome.
We've known for over a century that many microorganisms (for example, bacteria and viruses) live on us and within us, like in our gut. All their genes, collectively, are called our microbiome. And, boy, are there a lot of them: our microbiome has 250 to 800 times more genes than there are human genes. Why that matters are that these microbial genes make natural chemicals that can enter our bloodstream and affect our body chemistry.
As just one example of how the microbiome likely affects our weight, we have long assumed that the calories we swallow each day all get absorbed into our blood and distributed around our body, including into our fat cells. That isn't entirely true. Without getting too graphic about it, some of what we eat leaves our body as waste, taking some calories with it. There are people whose gut microbiome appears to cause them to absorb a lot more of the calories that they consume before the calories leave as waste.
Finally, don't forget that regular exercise produces health benefits even for those people who haven't achieved a healthy weight. Weight loss is only one reason for regular exercise.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.