Hey everyone! Hope you guys had a super fun weekend! We are back to eating right and working out right!???ok, so on this subject…. I’ve been getting a lot of feedback from you guys in regards to making the transition to a low carb/FIT lifestyle. I love hearing rom you guys because, remember….you inspire me too! So, this post is dedicated to you, in order to help make your transition smooth and worth it. I promise the hardest part, is getting started. Once you start seeing results, you’ll be hooked.
Now… I have to say to you that, everything I share with you, are facts that have worked for me, and anyone who has tried this regimen. I am not a nutritionist and I am not a certified personal trainer but, c’mon guys… It ain’t rocket science. The thing is…we all know how to really gain results.
Number 1: You burn off more than you’re taking in.
Number 2:We supplement our bodies with whole food and non processed foods.
Number 3: we follow the 80/20 rule. ( 80 % clean 20% treats)
Number 4: we get our heart rates up for at least 1 hour. 5x a wk. ( that’s right, if you can carry a conversation, you’re not working hard enough)
Lets start your new FIT life with some motivation. Listen, I’m not gonna be there every morning in your ear, telling you to WAKE THE F*%k UP! you must be the one to make your fitness and health a priority. I’ve said it before, and I’ll say it again, it is your body, you need to become your own motivator, your own trainer. Think like one, and you will see results. ABSOLUTELY.
Remove the negativity, the ” I cants, or the I’m just sooo tired” and surround yourself with positive thoughts.
Alright, lets kick off with PHASE ONE:
Start with a clear mind, and a plan of attack. Changing bad habits is NOT easy. Trust me, I know. It’s not easy for me sometimes either, but, I find that when I have something to follow, like a program, it helps me feel a sense of accountability, and with that, comes desire, and drive to be better, and get stronger.
Have you ever heard the phrases ” Abs are made in the kitchen”? Or ” Its 75% diet”?
Well folks…this is not a lie or a joke or something someone just made up for shits and giggles.
It’s that simple. If you eat like shit, yes you will feel like shit.
A much as you are preparing your body for this change, you will need to prepare your kitchen for the change too! Time to CLEAR OUT!
If you are someone who’s been eating quite bad for a longer time now and are interested in first doing a healthy cleanse before starting the program…then you might want to check out this post.
Otherwise…I’ve prepared a grocery list for you that will keep you on track of your goals. It’s foolproof. Buy outside of this list, and that’s when we’ll have problems. Lets be honest, If it was working your way, you wouldn’t be struggling and you probably wouldn’t be reading this 😉 It’s simple and to the point. You can create any kind of dish you would like, as long as you stick to your grocery list. I started my mother on this grocery program, and she’s lost 15 pounds, without lifting a finger for exercise. Yes, true, I swear.
This is a LOW CARB/LOW GLYCEMIC diet, with controlled portions.if you have no clue how much you should be eating, I suggest using apps like, My Fitness pal, or Calorie Counter for the first few weeks, to get a sense of how many calories you should be consuming in relation to your weight, and what your goal is. You will see, the cleaner you eat, the more you can enjoy. For serious results, were taking 1200-1500 cals a day.
Eating 5 times a day, with 20-30 grams off protein in each meal will help to keep you full and help remind your brain and body that “yes, I will be feeding you again, so…don’t store fat pleaaaase, Thank you”
Other common questions I get are:
” What do you snack on, on a low carb diet, other than meat and cheese?”
Sounds silly, but there is this stigma with low carb newbies, that all we eat is meat, bacon, cheese, and that’s it. Rubbish!
Another question being:
” What do you bake with, or what substitutions do you use when baking or making sweet treats?”
I know that sometimes, my recipes call for ingredients that may intimidate you or look completely foreign, but once you are familiar, it will amaze you how much you can make that sticks to your LOW CARB lifestyle, and is similar or better than your typical cupcakes, breads, puddings, or cookies.
So, I’ve made up a little video explaining all of the products that I use in my kitchen! Low carb style! Look them up, write them down, whatever, cuz these are essentials.
Other supplements that may be beneficial to the success of your weight loss are the following:
(On an empty stomach. A.M.)
(With food 2 x a day)
GREEN TEA EXTRACT
( 1-2 x a day)
( before a workout/ before bed)
KNOWLEDGE IS POWER…THE MORE YOU KNOW THE MORE YOU GROW!
Alright! Lets get into PHASE 2:
Now that you’ve got your diet plan on point, it’s time to get excited about exercise!
Below are ways to jump start a workout plan. No more excuses. This, NOW, is your time! I have a full time job, am a full time blogger, and I STILL make time to prepare meals, and make working out a part of my life.. 5 times a week. there are no excuses. Find a love for fitness.
Create a workout log for yourself with the fitness goals of that week.
Here is my example for this week, and remember, your rest, or OFF days are just as important.
Keep in mind that “OFF” day, doesn’t mean, lay on the couch and scarf down pizza, ice cream, and donuts, it simply means, you are giving your muscles a break. Your diet should remain the same. Don’t consider it a “cheat” day. I hate that word…it’s such a trigger word for me.
Your exercise schedule should include a mixture of cardiovascular training and strength training.
I have found, that the best cardio for me, is High Intensity Interval Training.I found that on Pinterest, there are some really great HIIT routines, you could do either, at home, or at the gym.
Strength training: I can’t stress how IMPORTANT this is as part of your fitness routine. Run, and run, and run alllll you want, but strength training is what’s gonna make it last,help you build muscle, and help you burn more for a longer period of time.
It’s a combination of both cardio and strength training that will keep you lean and ripped!
Tips to help you though to success! If you need a cheerleader, I will be there with freakin bells on! Anytime you need a boost, or have a question, shoot me an email, or comment below, and I’m there baby!
Cuz “god, I really regret working out” said NOBODY….EVER!
Get these great logs, that you can easily print out! Find them at Fit Station.
Follow and keep track of your progress!
And last but not least….. Make some playlist that will inspire you to get moving! Something upbeat, and powerful! Here’s my recent playlist for when I hit the gym! Check it out!
I hope this helps all of you reach your highest, most FIT potential! I’ll be right there with you!
Please, if you have any questions, or feel I could add to this regimen, let me know, I’d be stoked to hear from you!