It's not an easy task trying to decipher what diet and fitness tips are actually effective! Truth is, there is NO BLANKET prescription for physical fitness. BUT, we can still give you a few tips! It's ultimately up to you to do your own research and navigate your unique fitness journey based on what's best for your body. Trial and error is OK! Just. Keep. Going.
For fat loss:
• Significantly reduce/avoid calories from saturated fat.
• Spread carbs, protein, and fat throughout the day.
• Eat 4-6 portion-controlled meals per day; helps control hunger, minimizes blood sugar fluctuation, and increases energy.
• Avoid “empty” calories and highly processed foods. You know what this means.
• Drink at elast of 9-13 cups water daily.
• Diets under 1200 calories per day need physician supervision and should generally be avoided.
Focus more in interval and circuit training based on strength endurance volumes, sets and reps. Exercise no less than 4 hours per week and try 1-2 high intensity workouts per week. Be sure to seek a fitness professional for an assessment and more in-depth fitness program. DO NOT perform any exercise regiment without proper clearance.
For lean mass gain:
• Eat 4-6 meals per day.
• Distribute protein intake throughout the day
• Ingest carbs and protein within 90 minutes of exercise to increase recovery and protein synthesis.
• Do not neglect carbs and fat. You need this for energy!
Focus more on volume training for increases in muscles mass. PLEASE NOTE, volume training is for SKILLED LIFTERS and should NOT be performed without a certified trainer and medical clearance.
For general health:
• Select carb sources that are low-glycemic and high in fiber. You will need to research what your're consuming.
• Total calorie intake and burn in a 24-hour period dictates weight lost or gained. Burn more than you consume.
Be sure to include low impact strength, core and endurance training in your workouts to maintain strong bones, reduce the risk of injury and ailment and improve overall quality of life.