diet

Tired of Being Tired? Read This

You may have heard that a good fitness regime helps you strengthen your energy levels. But a lot of people who have started a fitness regime end up feeling a bit baffled by this logic. After all, don’t you need good energy levels in the first place in order to exercise efficiently?

This is true, to an extent. But it doesn’t mean you’re doomed to a life of being unfit if you feel your energy levels depleting way too quickly. This problem is mostly the result of mistakes in your approach. Here’s how to keep your energy level boosted!

Stop rushing!

Your energy levels are going to increase gradually. If you go from zero to a hundred with a fitness regime, then you’re going to tire yourself out like crazy. The key is to take things slowly to ensure you don’t eat up all your energy. Make reasonable short-term goals and work towards those – this will make your progression make less daunting.

Be careful with what you eat

Your diet is going to have a massive effect on your energy levels. Even if you’re not putting focus on exercise right now (mistake!), the right diet will help prevent both physical and mental fatigue. Make sure you’re getting enough energy-boosting nutrients such as protein and B vitamins. Ensure your meals have a few additives as possible; this includes any performance boosters, which is why people buy Isagenix. And be strategic with your portions! Too small a meal or snack will rob you of energy; too big a portion will divert all your energy towards digestion!

Get some more sleep

No matter how many energy-boosting methods you use, there will simply never be a better method than getting enough sleep every night. This is especially important if you’re working on a fitness regime. Don’t fall into the trap of associating sleep with laziness; this is a mindset that plagues many new go-getters in the world of fitness. Make sure you’re getting seven to eight hours of sleep every night; your body needs that recovery time. Try to ensure you’re going to bed at more or less the same time every night, and definitely ensure you’re waking up at a consistent time – even on your days off.

Take breaks

Whether you’re having an intense workout or simply working away at a desk job, you need to take breaks for both your body and mind. Overworking your muscles leads to fatigue and inefficiency. The problem, like what we talked about in the last section, is that people associate breaks with laziness. They see it as an indulgence, rather than for what it is – a necessity. Don’t skip breaks at home, at the gym, or at work!

Drink loads of water

Even mild dehydration is going to zap your energy levels. Unfortunately, most Americans are mildly dehydrated for most of the day. It’s estimated that we should be drinking around 1.5-2 liters of water a day. Those of us who are exercising need to drink a little more on the days of our workouts. Along with sleep, a healthy and regular intake of water is one of the most essential elements to maintaining energy levels.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

The Link Between Your Workout And Your Food

As the saying goes, you are what you eat. In truth, it should be something along the lines: What you eat makes you. Indeed, your food is the fuel for your body, from pumping the energy it requires to workout, via maintaining all basic functions – that’s why your body continues to burn calories even when you don’t exercise –, and to rebuilding your energy after a workout, or even after a sport injury. The nutrients you give your body will have an impact on your performance, and on your overall health in relation to sports. While, naturally, training is still the key influence in achieving your goals, what you put on your plate needs to be thoroughly chosen. What you eat supports what you do when you work out.

#1. For The Gym Workout

If you are a gym addict, it’s likely that you are making the most use of all the gym equipment. As a result, training at the gym is the kind of workout that can easily last a couple of hours. From the treadmill to the weights, via the rowing machine, following a full-body workout program – it’s part of healthy recommendations for your fitness training, as it’s risky to build up strength in only one part of your body – demands a lot of energy. As a result, more and more gym members like to rely on supplements such as the pre workout from 1st Phorm, which is designed to provide an energy boost, as well as sufficient endurance to sustain your gym program. Do make sure, though, not to abuse these workout supplements. If you’re not going to train hard, there is no point for them. But if you want to help your body change faster through tough exercises, you need support in both strength and endurance, therefore you need a pre workout shake!

#2. For The Running Program

Runners are well aware of the various needs of their body. Indeed, you need to maintain your activity for the duration of the run – in other words, you need the endurance to keep running – and the energy to perform well. Additionally, running is a high-impact activity, consequently, you need to be looking after your joints and bones too. Working with vitamins and mineral supplements is the best way to ensure that you’ve got the right nutrients for your run. Vitamin B12, which is essential to the formation of red blood cell to carry oxygen through the body is key to fight off fatigue as you exercise. It also helps your body to break down the fat and protein into running energy. Calcium is indispensable to maintain your bones and to prevent cramps and bloating, which can be nasty side-effects from running.

#3. For The Yoga And Dance Stretching

If you need to get flexible as part of your workout, you may want to help your body stretch muscles and joints with the right diet. Oranges help you to fight off free radicals, which are produced when you exercise. As a result, your muscles recover faster and can be more flexible. Grape and grape juice are useful in improving your overall joint health, among other health benefits. Oily fish, which is rich in omega-3, can reduce inflammation, especially around the joint area. Finally, turmeric is a powerful anti-inflammatory and is used to improve circulation. As a result, it helps to repair muscles and to keep you flexible all year round.

#4. Food To Refuel After A Workout

Naturally, you don’t only need food as a preventive approach to your workout. You also need food to refuel after a tough workout, as this will help your body to prevent soreness. As a rule of the thumb, you should have a recovery snack 45 minutes after your workout. Your snack needs to contain a mix of carb, protein, and fluid to help your muscle replenish its energy, repair the muscle tissues, and hydrate your body. But a recovery snack is not a full meal: you should be aiming at 40g-50g of carb with 15-20g of protein only. In other words, that’s the equivalent of an apple with some peanut butter or two slices of whole grain bread with honey and nut butter.

#5. Food To Recover After An Injury

A sport injury is never fun, especially as it stops you from exercising until your body has recovered. However, you can improve your recovery time with the right type of food. Indeed, protein-rich food will facilitate the muscle repair and also help your body to maintain its muscle mass and strength as much as possible. Fibers will help to reduce the unwanted body fat that can develop when you’re immobilized. Finally, vitamin C from fruits and veg is key to rebuild tissue after an injury.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

The Dark Side Of Fitness That Nobody Talks About

Fitness is a great thing to aspire to. A fit body is like a good machine that will keep running for a long time. There’s no denying that if you want to enjoy life to the fullest and for the longest, you need to make fitness part of your lifestyle. But just because fitness is necessary – and can be a lot of fun too – it doesn’t mean that it can’t be hard, or embarrassing at times. So here is a list of what happens on the dark side of fitness. Not that it should discourage you, though. But keep it in mind, so you can be prepared in case any of these things happens to you.

Embarrassing Outdoors Issues

Exercising outdoors is said to be relaxing and to help you develop a bond with nature. But it doesn’t help when your body has a malfunction moment. Runners, especially, are used to embarrassing moments – you can read this article to find out more: http://runningsolegirl.com/embarrassing-issues-may-face-runner/ – that you need to be aware of. Unfortunately, while it doesn’t sound glamorous, having a leaky bladder can be a common issue for women who have given birth recently. This is due to a weakening of the pelvic muscles and thankfully can be regulated with Kegel ball exercises.

Indoors Workout Complaints

If you choose to avoid the outdoors to stay and exercise indoors, you may still face a variety of embarrassing moments. If you are a gym member, beware of any clothes malfunction that would expose more than what you were aiming for. A common one is for women who train wearing only a sport bra and may find that their breasts are fully exposed. Additionally, if you choose to build your own gym studio at home, be careful of your training hours. A loud cycling bike at night, such as http://exercisebikesexpert.com/sunny-health-fitness-pro-indoor-cycling-bike-review/, can sound like something completely different for your neighbors. Especially if you are an adept of grunting as you train.

You Can’t Move Anymore

While it may not be as embarrassing as the rest, it is equally hard to manage: Post-workout soreness. Waking up after a good workout can make you feel like you are 100-year-old. Suddenly the easiest gesture becomes almost impossible. Raising your arms to wash your hair puts you in agony. Walking down the stairs is a silent cry of pain from your thighs. Fitness, while it’s making your body stronger and better, can feel like hell on days like this. Painkillers are no help, unfortunately. So you’re left with the comforting thought that the pain comes from tears in your muscles, which is what happens when your muscles grow.

The Fake Healthy Food

As much as you are trying to follow a healthy diet – goodbye crisps, goodbye cheeseburgers – you will naturally have a list of forbidden food that you are avoiding thanks to healthy brands. It’s important to know that you can’t trust everything that is written on the pack. In truth, some healthy meals contain just as much fat and sugar as processed food. For example, KIND, a brand of healthy food bars, has snacks that are higher in calories than over brands. In short, healthy food may not be that healthy after all.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

What is Clean Bulking?

Getting in shape doesn’t always means slimming. For those that are already slim, it can often mean bulking up. Clean bulking is a way of combining diet and exercise to build muscles mass. It’s most popular amongst men wanting to tone up, but recently many women wanting to develop a fuller figure have developed an interest in it too.

Much like slimming, clean bulking require discipline and a lot of motivation. If you’re eager to start here are some of the steps you’ll need to take.

Fixing up Your Diet

You can’t bulk up unless you’re upping your calorie intake. This can scare many people off that fear they’ll get fat as a result. However, if you’re complimenting extra eating with lots of exercises, this shouldn’t be a problem.

Like any slimming diet, the key is still to eat healthily, so that all energy is converted into muscle. Instead of processed carbs like sugary snacks and fried foods, consider eating lots of potatoes, rice, and pasta. Protein is also essential to muscle growth and many people will take supplements such as protein shakes. Organic meats, eggs, nuts and milk can be another great unprocessed source of this protein.

On top of eating the right amount of food, you’ll need to consume a healthy amount of water. Other minerals can also help with a progress. You can find many dietary tips and meal plans for clean bulking online.

It’s all Connected to the Core

A healthy core will affect every other part of your body. It’s what helps you to balance and keep you upright. Most people assume that the core simply means the abs, but it actually incorporates all your torso muscles.

Individual exercises can help with many core muscles. Dips can help build your pecs – you’ll find help online on how to do dips at home for the chest. Sit ups, crunches, Russian twists, and leg raises meanwhile can be great for the abs. Endurance exercises such as the plank meanwhile are great for strengthening your whole core and good additions to add at the end of a workout.

Working Your Arms

There are many ways to bulk up the arms. Push ups and pull ups are great for testing most of your arm muscles. Specific exercises meanwhile can be catered to more specific arm muscles groups such as bicep curls and tricep dips. Gyms will often have all the specialist equipment, but you can often achieve the same result simply by buying a pair of dumbbells and working out from home, as well as getting imaginative with furniture (a couch is brilliant for tricep dips and elevated push ups).

Leg Day

Many people, specifically men, will pay little attention to their legs when bulking up. Forgetting leg day however will make you look disproportioned and have a knock on effect later as your legs aren’t able to support the rest of your body.

Many activities are great for building leg muscle. Cycling works out all your muscles groups from your quads to your calves to your glutes. Other exercises are more focused such as deadlifts and squats that specifically target your quads. If you have a gym membership, you’ll find many machines that can further build up your legs.

Creating a Routine

Bulking up requires a good routine. If you’re working out every day, a sensible option is to cycle between core, legs and arms. This will allow you to focus on each group whilst also allowing enough recovery time. Another approach is to exercise your whole body in one session but to give yourself a day’s break between each session.

A personal trainer may be able to help you create a routine that fits around your weekly schedule. As soon as your routine becomes comfortable, you can then start to up the stakes by increasing the number of reps, the time or the weight.

Whilst most of your exercise regime will be strength-based, it’s good to also include some endurance in there. Cardio exercises strengthen the heart and a healthy heart is much needed when bulking up to provide the extra muscle mass gained with the blood and oxygen it needs.

Staying motivated

Keeping motivated is the biggest challenge. Often the best way to stay motivated is to have a tangible target. This could be a target body shape, a target strength that you wish to be able to reach or a clothing size. From week to week, you should also be setting yourself micro-goals. These could be anything from beating your time at the plank to managing an extra weight.

Tracking your progress is important. Some gyms will have machines that do this for you so that you can keep on target with each week. If you’re training at home, you may be able to use apps to measure your progress. Having body stats available can greatly help to spur you on.

You can also take photographs in the mirror. These will show you how far you’ve come and may provide you the motivation to keep going.

Blogging and social media reporting also helps for some people. From week to week you can report your progress so that others can read and get inspired or simply spur you on.

Some people also find that training with someone else helps. This could involve training with a friend or could involve hiring a personal trainer to help put you through your paces. Make sure that if you are training with a friend or family member that you’re still sticking to your routine. Exercise classes may work for some, but probably not for the majority – whilst the likes of CrossFit incorporate many weight exercises, they do not stick to a routine from week to week and focus more on general fitness. Bulking requires specific training catered to the individual in most cases and you’re unlikely to be able to follow this working with a group of people with different goals and needs. That said, such as exercise groups can be still good to do on the side and have been known to introduce many people to weightlifting and new exercise ideas.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

4 Simple Healthy Lifestyle Habits

When it comes to leading a healthier lifestyle, it is all about the habits that you get into. Many people often go through healthy phases, where they engage in a sudden burst of physical activity or fad diet before they quickly slip back into their old patterns. If you can build some healthier habits into your day-to-day life, you are much more likely to be on the fast-track to success. So, let’s take a closer look at just a few of these that are all very achievable for the average person.

Eat Low-Glycemic Carbs Before the Gym

There is often a lot of debate flying around about what you should eat before and after going to the gym. Research has been conducted to show that you can burn more fat with food that metabolizes slowly such as high-fibre cereals, bread, and many vegetables. Whole grains and produce are certainly on the tick-list, while refined foods and sugary drinks should be avoided as they raise your blood sugar and inhibit fat-burning. After you have finished exercising, you should go for foods which are high in protein such as fish, fat-free milk and egg whites, which all help to rebuild muscles.

Don’t Brush Teeth Directly After Meals

You should wait until at least an hour after eating before brushing your teeth as the acids can soften tooth enamel, resulting in teeth becoming more susceptible to damage. As well as this, waiting a little longer will give your saliva a chance to wash away acids and allow the enamel to harden. Visiting a dentist such as www.sdgdental.com.au on a regular basis should be part of your good oral health routine. This way, you can spot any problems that may be occurring and deal with them effectively.

Drink Plenty of Water

Another very simple, yet effective health habit to get into is making sure that you drink plenty of water throughout the day. Water hydrates both your muscles and your brain cells, so it plays a major factor in both your physical and mental wellbeing. Switching to water instead of other sugary drinks can make a significant difference in how your body feels on a day-to-day basis. Try to always carry a water bottle around with you when you leave the house to remind yourself to stay hydrated.

Make Time for Sleep

In today’s incredibly hectic world, it is tempting for many people to sacrifice sleep in favor of all the other commitments that they have. But getting between 7.5 and 9 hours sleep a night is essential in maintaining your physical and mental health. Not only this, if you feel tired, you are much more likely to let all the other healthy habits that you have built up start to slip. Try to remove any disruptive electrical items from your bedroom that may be interfering with your sleep and get into a good nighttime routine so your body gets accustomed to a sleep-wake cycle.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: All-Natural Spring/Summer Skincare

Do you know that perfect looking, glowy summer skin you see being advertised everywhere?! It’s something that can make every woman jealous. Unfortunately, most of us are stuck with that not-so-perfect skin which often requires expensive treatments and all kinds of high-end cosmetic products we can’t afford. But don’t lose hope just yet! There is no need to spend your entire month’s salary on skincare products. Just follow these simple few steps which will make you achieve that flawless look you’ve always wanted:

Eat Healthy

You’ve heard it a million times before, fried and processed foods are your skin’s worst enemies. So, avoid eating greasy junk food.
Also, avoid sugar, unless you are using is as an exfoliator.

What you should do is stick to a healthy diet of these so-called “skin foods” which is the key to maintaining a healthy complexion.

Some of them are:

  • Cooked tomatoes – filled with Lycopene, the phytochemical that makes red, tomatoes help boost collagen strength which gives you that youthful structure.
  • Carrots – contain plenty of beta-carotene and vitamin A which prevent overproduction of cells in the skin’s outer layer.
  • Salmon – contains dimethylaminoethanol (DMAE), an amino acid compound that strengthens cell membranes and guards them against deterioration which causes premature aging.
  • Eggs – Always eat the entire egg. The yolk contains the “beauty vitamin” called biotin which helps protect skin from acne, rashes, and even dryness.
  • Blueberries – also known as nature’s number one superfoods. Packed with antioxidants, blueberries help your body fight cell-damaging and skin-aging free radicals. They also help boost the strength of collagen fibers.

Drink lots of fluids

With the upcoming warmer seasons, everything starts getting dry. Whether it’s water, tea or a fresh fruit juice, drink it as much as you can, whenever you can.

“Without adequate water intake, skin appears duller, and wrinkles and pores more prominent”, explains Rachel Nazarian, M.D., a board-certified dermatologist at the Schweiger Dermatology Group in New York City and an assistant clinical professor of dermatology at Mount Sinai Hospital.

Here are some of the essential facts when it comes to the importance of drinking water:

  • Water is essential to maintain the optimum skin moisture.
  • Water is a crucial factor when it comes to anti-ageing treatments – it keeps the skin well hydrated and glistening.
  • Drinking plenty of water battles skin disorders like psoriasis, wrinkles, and eczema.
  • Cold water makes pores tight thus preventing them from getting clogged.
  • A cold water bath soothes redness and prepares the skin for better makeup application.

Watch out for the Sun!

Avoid direct exposure to the sun during UV radiation hours – between 10:00 a.m. and 2:00 p.m, if you can’t then at least cover yourself.

If you want to work on your tan, do it early in the morning or late in the afternoon. Soaking up the sun accelerates the effects of aging and increases your chances of developing skin cancer.

Always use sunscreen with a sun protection factor (SPF) of 30 or higher.

Also, wear sunglasses with total UV protection or contact lenses which offer UV protection.

Use Natural skin care products

You should always prefer All-natural skin care products opposed to chemical ones. The simple reason is that the chances of side effects are immensely lower when it comes to going natural.

This is one of the most important things you can do for your skin!

Choose wisely! Use only high-quality cosmetic brands like Dermalogica which has almost 30 years of experience behind it and highly satisfied consumers all around the world.

Don’t buy products without doing research, read the labels to find the active ingredients and make sure they are suitable for your skin.

Create a daily skin care routine: The key to having a healthy skin is establishing what you need and sticking to it.

Try to remember that perfect, glowy skin actually comes from within. Take care of your body and in return, it will give you the flawless look you won’t ever get tired of flaunting.

How Insufficient Sleep Affects Your Health And Fitness

When most people think of health and fitness, they think of hitting the gym five times a week. They think of eating ‘clean’ foods. Not many people consider sleep, and how that can affect health and fitness. It plays a huge role! Let’s take a look at how insufficient sleep affects your health and fitness:

You Want To Eat More

A lack of sleep usually makes a person want to eat more. Lack of sleep lowers leptin, which signals when we’re full. It creates more cortisol, which is related to stress and belly fat. Lack of sleep also raises levels of ghrelin, which makes the body think it’s hungry. This is why lack of sleep has been closely linked to weight gain! If you’re on a health and fitness journey, it’s so important you get your 8 hours a night.

You Feel Irritable

Getting enough sleep is crucial for your mental well being. Depending on how low on sleep you are, you’ll likely feel irritable at best. At worst, it can be potentially life threatening. If you are too sleep deprived, you can cause accidents on the road or at work. You may experience hallucinations. You could even die. At the very least, that lack of concentration could be dangerous if you attempt to work out!

Potentially Develop More Serious Problems

A lack of sleep has the potential to develop more serious problems. Adrenal fatigue is one big issue that can come with a messed up sleeping pattern. It can be hard to diagnose, but you’ll usually get a foggy brain, experience lack of energy, low blood sugar, and dry skin. Other symptoms can be pinpointed too, such as weight gain due to the increase in cortisol, as well as bloating. You can find more information on this at AdrenalFatigue.solutions.

You may experience more bouts of cold and influenza because of the effects lack of sleep has on the respiratory system. There may even be an increased risk of problems with your cardiovascular system, such as high blood pressure, heart disease, and stroke. With all of this in mind, it’s never been more important to ensure you have a healthy sleeping pattern!

Have Trouble Conceiving

Finally, insufficient sleep can mean couples have trouble conceiving. You will likely have a lower sex drive, which in itself can stop you from conceiving. Not only that, lack of sleep has been linked to lower fertility for both men and women. Whether you want to try for a baby now or in the future, it’s so important you are getting sufficient rest each night!

What’re Your Thoughts

One night of sleeplessness may not affect you as severely as this guide says. However, continuous lack of sleep will eventually catch up with you. You should focus on not only getting the recommended 7-8 hours each night but ensure that your sleep is quality too. You can do this by keeping electricals out of your bedroom, making it pitch black, and by drinking sleep tea to help you drop off.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: Holistic Approach to Treating Your Hair in 4 Easy Steps

Pollutants from the air, unhealthy lifestyle and stress, harsh products full of chemicals – all of that affect your hair and can make it brittle, weak, and slow down its growth. This is one of the main reasons why many women turn to all natural, holistic approach. Simply put, holistic approach means that you should treat your hair like it’s a part of you and improve your overall health in order to have great hair. Holistic care also means natural care but note that not all products labeled with “natural” are holistic. So, here’s how to help your hair and find the right products to heal it from the inside out.

Eat Well to Look Good

Just like for your overall health and good skin, balanced diet is a must if you want your hair to be head-turning. Healthy fats should be your top priority so make sure you include avocado, coconut oil, and walnuts in your meals. Vitamin C can stimulate collagen production which gives your hair its strength and elasticity, so eating foods packed with this vitamin is a must. Broccoli, for instance, is high in vitamin C and A, as well as calcium which triggers the hair growth and brings a lot of shine. Don’t forget about proteins as well – beans, lentils, nuts, and meats will keep your hair strong and prevent often breakage.

Detox Your Hair

Besides your body, your hair needs to be properly fed in order to grow fast and remain healthy. Using all natural ingredients to make a hair mask is mandatory – think natural oils, bananas, avocados, clay, etc. Clay gets a special place in the holistic approach to hair care – bentonite, yellow, and green clay are good for natural detox for both the skin and the hair. These types of clay are highly absorbent and, therefore, miraculous when it comes to absorbing impurities and leaving your hair really clean, without using harsh chemicals, such as sulfates which can be found in most commercial shampoos.

Clean and Nourish Your Scalp

One of the most important postulates of holistic Ayurvedic approach to hair care is to keep the scalp clean and well-nourished. Clogged hair follicles can lead to hair loss and slow growth, not to mention dandruff it can cause. The scalp should be cleaned regularly by massaging and brushing but the trick is in choosing the right products to do it. It doesn’t matter if it’s too dry or too oily – making your own mix of essential oils or carefully choosing commercial products can solve any problem. For example, Dr Hauschka revitalizing scalp tonic is ideal for bringing balance to your scalp and strengthening your hair.

Keep Your Natural Oils

Nourishing your scalp with oil-based products is great but don’t forget that hair has its own natural oils that are equally, if not more important. The trouble with them is that standard shampoos will strip off the oils and leave your scalp too dry. Ideally, you’ll use a product that will remove excess oil but not all of them. Indian shop can be your best ally here since you need a few inexpensive herbal products to make your own holistic Ayurvedic shampoo. For example, urad dal or black gram (cooked and blended) can work as a great shampoo while dried amla, reetha nuts, and shikakai pods soaked overnight and then cooked make the perfect cleansing agents.

Besides the fantastic results, the best thing about the holistic approach to skincare is that it doesn’t take a lot of time nor expensive products. All you need to do is to turn to nature, take good care of your overall health, and the results will come. Your hair will be restored from the inside out and bring that stunning “wow” effect to your appearance.

Here’s How You Really Get The Body Of Your Dreams

There is so much fitness advice out there for people to read and then apply to their lives. The problem is, a lot of it is nonsense. People will try and tell you there are shortcuts you can take to achieve your dream body. You have others giving you weird diets to try out.
Well, enough is enough. Let’s throw all the nonsense out the window and figure out how you can really get the body of your dreams. Here’s my guide, completely free from any fitness bs!

Put Your Diet First

The first thing you need to do is design a meal plan. Your diet is so important and will play a huge role in determining how you look. If you want abs, you need to eat a good diet that ensures you’re able to be in a caloric deficit and burn fat, leading to visible abs. This doesn’t mean you need a crazy diet, an actual healthy diet is easy to follow. Make sure you’re reducing your calories and eating meals that are high in protein and low in saturated fats. Also ensure, you get your good fats in, as well as carbs too.

Use Supplements Properly

Some fitness experts claim you need to use a whole stack of supplements to see results. This isn’t the case, you can get by with only a couple of supplements added to your diet. That’s the key thing here, you add them to your diet, they don’t replace your actual diet! Carry on eating what you’re eating, and only use supplements if you need them. Look for supplements that will benefit your body and not be harmful to your health. There are companies like IsaTrim that make supplements purely designed to fill your body full of nutrients. This is how they should be used! Give your body the extra nutrients you can’t get from your diet.

Work Out 3-6 Times Per Week

Getting the body of your dreams doesn’t mean you need to spend every day working out and getting sweaty. In truth, you can see amazing results and get fit with as little as three workouts per week (provided you stick to your diet!). The maximum you should do is six per week, as you always need at least one rest day to help your muscles recover. If you don’t workout regularly, you’ll never burn enough calories or work your muscles hard enough for results to show. But, workout too much and your body won’t recover, which means you overtrain and don’t see results.

Track Your Progress

It’s a lot easier to stay motivated when you see progress. If you keep track of your progress by taking pictures, you can compare yourself to how you used to look. You’ll keep looking at that old picture of yourself, and it pushes you to work harder, so you see the best improvements. Track your progress, and it will help you stay on track!

What’re Your Thoughts

That’s all there is to it, no bs, no lies, just the straightforward truth. Eat well, use supplements wisely along with your diet, train regularly, and stay motivated by tracking your progress. Follow these tips, and you will get the body of your dreams.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Will Fat Make You Fat?

Some people who want to lose weight embark on a ‘low fat diet’. Low fat diets used to be popular because people were under the misconception that eating fat made you fat. However, this is not the case. While saturated fats and ‘bad’ fats are definitely not good for your health, healthy fats can actually help you to lose more weight in the long run!p to stop cravings, and get plenty of good nutrients into the diet.

What Makes People Fat?

The truth is, no one food will make you fat. Not even carbs. People put on weight because they are eating a surplus of calories. Calories should not be everything to you. You don’t want to get obsessed. It’s also worth noting that 1000-1200 calorie diets that people promote are very unhealthy. You should only be in a small deficit if you want to lose fat, and this will make it more manageable in the long term.

The Ketogenic Diet

The ketogenic diet is a diet utilized by people who want to lose fat at a faster rate. They eat around 70% fats, and the rest protein and carbs. They consume very few carbs, usually only getting them from vegetables. It’s important to remember that this diet is not for everybody, and that a healthy, balanced diet usually works best. Take a look at the infographic below if you’d like to learn more about this diet!


Credit to Our Paleo Life

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

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