LEANER , STRONGER & HEALTHIER
Eat before working out:
In order to achieve long-term muscle building goals, it is very important that you follow the pre-workout nutrition. Eating some meal or snack at least one hour before your workoutcan give you a good amount of energy. Opt for fruits like bananas, and apples or protein shakes and bars.
Hydrate your body:
Nothing can be more dangerous than exercising on an empty stomach or with a dehydrated body. Drink at least one or half a litre of water an hour prior to the session so that you don't have a bloated feeling.
Fun up your food
It's easy to get in a diet rut, even if you're loading up on flavorful fruits and veggies. The solution? Have plenty of spices, fresh herbs, and lemons at your cooking beck and call. "It's amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and your diet," says Nugent. The best part: They contain almost no calories. Experiment with your dinner, tonight!
Don't overdo it
Going to the gym seven days a week is a terrible idea. This is because your body needs time to rest, recover and build muscles. If you work out every day, your body will get dehydrated, it will be in pain and more importantly get accustomed to that unsustainable routine. So, when you skip the gym, you'll put on weight at the drop of a hat. Go for something more achievable.
Give up soda and juices with lots of sugar or high fructose corn syrup and Don’t drink all your calories. Save calories and drink water, various teas (especially Green Tea!) or black coffee. Skip the whip and chocolate in your coffee…save the calories for food.
When you are stressed out, you are producing higher levels of the stress hormone, cortisol that can make you crave sweets and salty foods. Instead of trying to fight it, select a sweet or salty food that’s healthy for you. Before you reach for the donuts, make yourself a smoothie with your favorite fruit, nonfat milk and yogurt. If it’s salt you crave, eat some pickles, almonds or walnuts. Keep some of your healthy snacks on hand so you can easily turn to healthy options first.
One great way to kill your confidence is to constantly start and stop your fitness regimen. It’s common for people to get psyched up and dive in to working out only to drop it altogether when the craziness of life intervenes. If you start overly ambitious, you are less likely to stick with your routine. If exercise is new to you, start off slow and aim for a few workouts per week and then increase as you go.
How much you sleep and quite possibly the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite. Bottom line: A lack of sleep can make you hungry. Aim for seven to eight hours each night. If you need help monitoring your sleep patterns.
Take before and after photos of yourself. Nothing can be more inspiring than to see how far you have come.
Take pride in your accomplishments Reward yourself for all the hard work you’ve put in along the way; changing your lifestyle is not easy but by tackling it one small step at a time, you’re doing big things.