No matter if the past year was your best or worst, New Year's Day is officially a clean start. This is your chance to do a "check-in" with yourself. It's your chance to create a new adventure, refine your personal and business path, and/or redefine yourself.
With this being said, here is your all-in, quick guide to bring more structure to your nutritional and fitness approach. I don't advocate an all-or-nothing approach but this could be the opportunity to truly observe the patterns of you and instill the right habits (you are a human scientist after all). The keys to your success require observation, tracking, or whatever time necessary to efficiently reach your goals. I've included the breakdown below. Try it for a week or as much as a month. If you don't want to change your approach, no worries! If the current plan still works, let's continue! Otherwise, read away!
Up to this point, most of my clients only check their weight and body fat when they want (we occasionally do a "check-in"). Luckily, we can achieve success without obsessing over a number. Nevertheless, this is a good time to measure the correlation between your weight/body fat and what you do and eat. I've attached a former personal training client's excel spreadsheet with his numbers as an example. Try to replicate by replacing his numbers with yours. Maybe you will lose 27 lbs and a lot of body fat too! Be sure to identify his fluctuations and the possible reasons he wrote in the notes column.
Omron Handheld Body Fat Analyzer, Bodyweight Scale
Record the date, weight, body fat, and any necessary notes each morning before breakfast. Please note that the handheld analyzer is more reliable than a scale for a measure of body fat (the margin of error is still 1-2% but it is most reflective of your trends and patterns).
You don't need to exercise to lose weight (despite what every personal trainer likes to tell you). If you want to achieve optimal health, though, a fitness plan will minimize many diseases, disorders, imbalances, pain, discomfort, stress, body fat, and more. Most important, you will develop the lean look you desire. Considering our sedentary lifestyles, you should exercise at least 3 days per week to achieve a noticeable physical change (not just weight loss). Since you're an overachiever and want the best out of yourself, I challenge you to exercise 5 days per week (30-60 minutes apiece). Keep the blood flowing to the muscles...keep them activated. No matter if you focus on weight loss or not, everyone wants to look lean...which means losing body fat. You will achieve this with a consistent, challenging routine. Watching Judge Judy on the recumbent bike while sipping tea doesn't count. If your goal is 15 reps, you should struggle to reach 13.
Personal Trainer, Gym Memberships, Condo Gym, At-home Equipment, Stairmaster
Here are several examples. Choose the one that you're most interested in, and we'll adapt it to your goals, history in the gym, injuries, and more.
*2-3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything)/muscular endurance, muscular strength, aerobic endurance
*3 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If 3 days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Endurance Legs / Core Circuit
- Day 3 Explosive Legs / Arms / Shoulders / Core Circuit
*3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
*4 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If 4 days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
*4 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
*5 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If 5 days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
- Day 5 Upper Body / Lower Body / Core Circuit
*4 Days / 15-20 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
*5 Days / 30-60 minutes / 8-10 reps: Functional Training / Strength Training / Yoga
Notes: If 5 days of strength, then:
- Day 1 Chest / Core Circuit
- Day 2 Back / Core Circuit
- Day 3 Strength-Endurance Legs / Core Circuit
- Day 4 Arms / Shoulders / Core Circui
- Day 5 Upper Body with Bands and Body Weight / Explosive Legs / Core Circuit
Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you...i.e., athletes will need 2000 plus). To do this, you must limit your calorie intake to 3-400 calories per meal. Break down the contents of your plate for every meal into the following percentages (See the chart below):
· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, soy, eggs, vegetables, nuts, beans, etc.), Note: Athletes or clients with a strength-based focus will need an amount closer to 40%
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
*****Although I haven't specifically mentioned it, you should still be mindful of the amount of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.
Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:
· If you need fiber, substitute grains for beans or dark leafy greens.
· If you need calcium or vitamin d, substitute dairy for dark leafy greens.
· If you need antioxidants, substitute red wine for grapes.
· If you need protein, substitute the protein supplement shake for lean meat, eggs, fish, nuts, etc.
Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each of the items and figure out what you can truly get away with.
· Grains including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)
Record your consumption every day and study your body's response to your diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:
· Don't exceed 2 portions of any items per week on the Subtraction List
· Avoid domino foods (foods you can’t limit to one-i.e. chips, nuts, etc.)
· If you drink alcohol, the amount must not push you over the set caloric amount for the day
***********
Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:
· Track your food intake
· Follow the recommended calorie amounts
· Moderately integrate the subtraction list
· Create a new routine based on these recommendations
As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan the less weight you will lose. It is based on 10 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1, and you can redefine your new boundaries in Month 2!
**********************
Always remember that the suggestions above are meant to be adaptable to your body. Take this time to learn about your body without causing any inflammation or a nutritional deficiency. Good luck!
More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review
Picture Credit:
O2Fitnessclubs.com-What steps will you take to change your life in 2017?
With this being said, here is your all-in, quick guide to bring more structure to your nutritional and fitness approach. I don't advocate an all-or-nothing approach but this could be the opportunity to truly observe the patterns of you and instill the right habits (you are a human scientist after all). The keys to your success require observation, tracking, or whatever time necessary to efficiently reach your goals. I've included the breakdown below. Try it for a week or as much as a month. If you don't want to change your approach, no worries! If the current plan still works, let's continue! Otherwise, read away!
TRACKING YOUR WEIGHT AND BODY FAT
Up to this point, most of my clients only check their weight and body fat when they want (we occasionally do a "check-in"). Luckily, we can achieve success without obsessing over a number. Nevertheless, this is a good time to measure the correlation between your weight/body fat and what you do and eat. I've attached a former personal training client's excel spreadsheet with his numbers as an example. Try to replicate by replacing his numbers with yours. Maybe you will lose 27 lbs and a lot of body fat too! Be sure to identify his fluctuations and the possible reasons he wrote in the notes column.
Personal Trainer Tools
Omron Handheld Body Fat Analyzer, Bodyweight Scale
Activity
Record the date, weight, body fat, and any necessary notes each morning before breakfast. Please note that the handheld analyzer is more reliable than a scale for a measure of body fat (the margin of error is still 1-2% but it is most reflective of your trends and patterns).
FITNESS WORKOUTS
You don't need to exercise to lose weight (despite what every personal trainer likes to tell you). If you want to achieve optimal health, though, a fitness plan will minimize many diseases, disorders, imbalances, pain, discomfort, stress, body fat, and more. Most important, you will develop the lean look you desire. Considering our sedentary lifestyles, you should exercise at least 3 days per week to achieve a noticeable physical change (not just weight loss). Since you're an overachiever and want the best out of yourself, I challenge you to exercise 5 days per week (30-60 minutes apiece). Keep the blood flowing to the muscles...keep them activated. No matter if you focus on weight loss or not, everyone wants to look lean...which means losing body fat. You will achieve this with a consistent, challenging routine. Watching Judge Judy on the recumbent bike while sipping tea doesn't count. If your goal is 15 reps, you should struggle to reach 13.
Tools
Personal Trainer, Gym Memberships, Condo Gym, At-home Equipment, Stairmaster
Plans
Here are several examples. Choose the one that you're most interested in, and we'll adapt it to your goals, history in the gym, injuries, and more.
"I'm Convinced, But Too Busy" Plan
*2-3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything)/muscular endurance, muscular strength, aerobic endurance
*3 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If 3 days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Endurance Legs / Core Circuit
- Day 3 Explosive Legs / Arms / Shoulders / Core Circuit
"Let's Do 4 and See What Happens" Plan
*3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
*4 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If 4 days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
"You Had Me At Hello" Plan
*4 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
*5 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If 5 days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
- Day 5 Upper Body / Lower Body / Core Circuit
"Make Me Look Like Arnold" Plan
*4 Days / 15-20 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
*5 Days / 30-60 minutes / 8-10 reps: Functional Training / Strength Training / Yoga
Notes: If 5 days of strength, then:
- Day 1 Chest / Core Circuit
- Day 2 Back / Core Circuit
- Day 3 Strength-Endurance Legs / Core Circuit
- Day 4 Arms / Shoulders / Core Circui
- Day 5 Upper Body with Bands and Body Weight / Explosive Legs / Core Circuit
NUTRITION
Simple Plate Ratio
Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you...i.e., athletes will need 2000 plus). To do this, you must limit your calorie intake to 3-400 calories per meal. Break down the contents of your plate for every meal into the following percentages (See the chart below):
· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, soy, eggs, vegetables, nuts, beans, etc.), Note: Athletes or clients with a strength-based focus will need an amount closer to 40%
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
*****Although I haven't specifically mentioned it, you should still be mindful of the amount of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.
Add This to Your Diet
Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:
· If you need fiber, substitute grains for beans or dark leafy greens.
· If you need calcium or vitamin d, substitute dairy for dark leafy greens.
· If you need antioxidants, substitute red wine for grapes.
· If you need protein, substitute the protein supplement shake for lean meat, eggs, fish, nuts, etc.
Subtract This from Your Diet (Subtraction List)
Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each of the items and figure out what you can truly get away with.
· Grains including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)
Integrating Change
Record your consumption every day and study your body's response to your diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:
· Don't exceed 2 portions of any items per week on the Subtraction List
· Avoid domino foods (foods you can’t limit to one-i.e. chips, nuts, etc.)
· If you drink alcohol, the amount must not push you over the set caloric amount for the day
***********
Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:
· Track your food intake
· Follow the recommended calorie amounts
· Moderately integrate the subtraction list
· Create a new routine based on these recommendations
As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan the less weight you will lose. It is based on 10 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1, and you can redefine your new boundaries in Month 2!
**********************
Always remember that the suggestions above are meant to be adaptable to your body. Take this time to learn about your body without causing any inflammation or a nutritional deficiency. Good luck!
More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review
Picture Credit:
O2Fitnessclubs.com-What steps will you take to change your life in 2017?
