Those looking to achieve peak performance and get in the best shape of their life will probably need to change a few things before they can do so. That’s why we’ve compiled this easy to follow guide to help you achieve your fitness goals.
A daily diet example
A nutrition program that’s similar to this daily example will help you drop fat without losing muscle. That is if you maintain a regular exercise regimen too. Dieting isn’t about starving yourself; you can still enjoy your snacks, just in a much healthier way.
4 egg whites
1/3 cup of uncooked instant oatmeal
4oz skinless and boneless chicken breast
½ cup long-grain brown rice
1 cup chopped broccoli, boiled or steamed
1 scoop whey protein isolate
½ large banana
1tbsp natural peanut butter
1 white corn tortilla
1 cup sliced courgette, boiled or steamed
2 cups mixed greens
¼ cup cherry tomatoes
¼ cup red onion
2tbsp balsamic vinegar
Everyone knows how important it is to stay hydrated, particularly if you’re aiming to improve your fitness. A lack of water consumption can be detrimental to your overall health, and it can often make you feel fatigued, meaning you’ll lack the motivation you need to work out.
Drinking enough water will mean that your caloric intake will be decreased, as your hunger pangs will be eliminated and you’ll be less likely to snack on unhealthy foodstuffs.
Don’t leave the house hungry, and if you are going out make sure that you pack enough healthy snacks to see you through the day. This means that you won’t feel the need to ‘cheat’ with unhealthy food when you get peckish. You should never banish the food that you love from your diet, and designate a ‘treat day’ that you can work toward.
What to avoid
If you’re serious about following the diet of a fitness model, you should aim to cut out all alcohol, all sugar and decrease your salt intake. In excess, these things can all lead to fat increase and cellulite. It’s also important to keep a check on your portion sizes.
The importance of exercise
You can’t embrace the life of a fitness model if you don’t put the time and effort into regular exercise. Aim to workout with weight at least 4 days a week and then take 2 days to get into cardio. Every one of your workouts should be between 25 and 45 minutes. Below we’ve detailed an example weekly workout routine for you to follow:
Monday: shoulders and triceps
Thursday: chest and bicep exercises
Friday: back exercises
Sunday: rest day
However, remember that it’s important to take time off from training because adequate rest is required for your body to recover. If you’re a beginner, it’s better to ease yourself in slowly rather than burning yourself out too soon. We’ve found that a great way to motivate yourself to work out is a fitness holiday where you can exercise with a group of people who all have similar fitness goals.