5 Must Do, Simple Steps To Getting A Lean & Healthier Body
5 Must Do, Simple Steps To Getting A Lean & Healthier Body
I have to admit it’s been YEARS of trial and error… I’ll have to emphasize the “error” portion because I truly had no idea what I was doing back in the ’80s & 90‘s other than a whole lotta exercise and allowing starvation and yo-yo’ing. I’ll also admit I had a food problem. YUP! I would constantly go up and down 5-10 pounds. Binging and then starving to lose weight. Thank goodness I stopped the cycle before it became a health problem. I can tell you it took some time to reset my metabolism. Today, it’s revved up. And now it’s time for you to learn some things that will alleviate your frustration and constant yo-yo’ing, binge eating, and feeling like your thyroid is out to lunch— permanently.
Contrary to popular belief you do not have to starve yourself to get the body of your dreams. I will admit when I first started working out, and eventually competing in fitness, I did not know how to eat right for the body I wanted. I had no idea what amount of protein was appropriate, or if one type of carbohydrate was better than another, let alone how many calories I needed. I worked out HARD 12 hours a week teaching high pounding and throbbing aerobics (which I later found out was actually anaerobic and counterintuitive to what I know today) and then benched, squatted and pulled crazy heavy weights building a HUGE frame. Wish I had some pictures to show, but sadly they were ruined in a flood.
Through my educational and career background, trial and error, and of course competition dieting, I eventually learned what worked and what didn’t! And what I learned is that the basic fundamentals of getting a lean and firm body are really rather simple. You will soon realize that eating for a healthy, beautiful figure is no more complicated, time-consuming or expensive than just plain eating. In fact, the information I’m providing here are the basis for my Create Your Best Day Ever 12 Week Program!
Here are 5 easy steps to meal planning that will have you burning fat and shaping up in no time, and get you that super hot and healthy body that you have always wanted!
Download your 5 DO IT Now Steps to Getting A Lean and Beautiful Body here
Step #1- Use Fat to Lose Fat
Not all fats are bad. Some fats are actually healthy for us and can even help you burn body fat. That’s right; you could actually lose stubborn weight by incorporating the right fats into your daily nutrition plan. Essential Fatty Acids or EFA’s and Polyunsaturated Fatty Acids or PUFAs found in nuts, avocados, seeds, oils and fish can actually slow down the digestive process, making you feel fuller longer! Fats should be incorporated at 30 percent of your diet. Getting A Lean & Healthier Body
Step #2- Get Your Fill of Veggies
Veggies are considered bulky foods because they are full of fiber! Foods high in fiber take longer to be digested by the body, and can keep hunger at bay by sustaining energy levels. Make sure you eat veggies with every meal. Veggies also provide a natural source of vitamins, minerals and antioxidants.
Step #3 – Make Friends with Protein
Most women have no idea that protein is an important part of any weight loss plan. Protein is absolutely essential for sculpting a beautifully toned and lean body. You see if you want to get trim, you need to make sure you are getting enough protein in your diet. If you are exercising on a regular basis protein is essential for rebuilding muscle tissue that gets broken down during workouts. If your muscles aren’t repaired with superior protein, then you’ll have a hard time firming up! Can you guess what the end result is without adequate protein in the body? Less finely sculpted muscle and more fat! So be sure to get .5 g of protein per pound of bodyweight! Try egg whites, green veggies like kale & spinach, poultry, non-gmo sprouted soy, even lean cuts of organic meat. I want to share Iam a plant-based flexitarian. This means, I eat like a vegan, choosing not to eat animals or “most animal by-products,” but like a plant-based eater, I watch my sugars, food dyes and wheat/grain sources … yet do include the flex side encompassing eggs… and the occasional sweet yum or Dairy Queen Single Serve Soft Cone dipped in chocolate (don’t judge me).
Step #4: Drink Water – Lots of It!
Water is vital to life – it is needed to sustain all metabolic processes in our bodies. Without enough water we become dehydrate and put strain on our bodies, resulting in less than optimal functioning. Keep hydrated not only does it help our body function properly it is also essential to a great workout! Drink water frequently throughout the day to sustain hydration. Get at least half your body weight in glasses of per day! (Look out for some of my favorite spa water recipes in another email)
Step #5 – Low Carb & Complex Carb — Stop Thinking No Carb!
Carbs are not the enemy! You can still eat carbs without feeling ––– REALLY! Our bodies need carbs to function properly, not to mention help drive that protein into the muscle, choose carbs that are high in fiber and complex in nature, which means you need less to feel full and less to sustain energy levels for longer hours. Carbs should be about 30 percent of your diet. Try sweet potato, whole wheat pasta, brown or black rice, steel cut oatmeal (not instant) or quinoa. Getting A Lean & Healthier Body
When eating SIMPLE CARBS, aka Monosaccharides (frutose -fruits, glucose -dextrose, and lactose or galactose- dairy) combine with a fat, protein or fiber so that it SLOWS the absorption into your blood stream and helps to avoid the spiking effect and surging production of insulin by the pancreas and the rollercoaster effect of SUPER ENERGY and EXTREME TIREDNESS.
That’s it! Pretty simple stuff, so to summarize…
- Protein is 40 percent of your meal plan
- Carbs and Fats are each 30 percent of your meal plan
- Veggies should be eaten with every meal
- Water and fiber is essential for digestion and to keep you full
- Don’t be fearful of complex carbs
