Tips for 10 Day Non Stop Boot camp
I give this information out to participants in my 10 Day Non Stop Boot Camp I offer throughout the year. This is information anyone can use when starting an exercise program or already involved in one. Proper nutrition and exercises go hand in hand.
- Do not come to class or workout on an empty stomach. Fueling yourself is important to burn fat and make lean tissue.
-Chose a protein/carbohydrate mix. Ratio may be 3 grams of carbs to 1 gram of protein. That is the minimum ratio. You may chose to have more protein.
- Protein consumed with carbs slows down the digestion of the carbs (Insulin response). Your blood sugar stays level and you have more energy.
-Remember food is energy. We receive pleasure from food but over eating may make you gain weight.
-Eat all of your meals on a small plate. A salad size plate will work. Do not eliminate a food group, just try to cut back. Down sizing your plate will enable you to eat the food you love, but cut back on the amount. Remember behavior changes take practice but in the long run, you'll be successful.
-Drink half of your body weight in ounces of water daily.
-If your trying to eliminate an unhealthy food such as soda, French fries, etc, try having a smaller portion. Wean yourself off the item instead of cold turkey. If your having a soda every day -- try having half a can every day for a week. Then a half a can every other day the 2nd week. Then every 2 days during the 3rd week. Eventually to 1 can a week. Behavior changes work!
- Snacks are a must. Have small snack every 2-3 hours. When we become over hungry we over eat! Consuming to many calories in on sitting will enable those fat cells to store extra calories.
-Try only eating until your 80% full. Have those leftovers as a snack( mini meal) when it is snack time.
-When your stomach rumbles that is a physical sensation you need fuel. Eating more often but a smaller amount will reassure the body that food is plentiful and no need to conserve Fat Reserves.
-Eat all meals with utensils. Cut your food up. Our eyes are bigger than our stomach! It will look like you have more food by cutting it. When our fingers touch our lips, this sends a message to the Old Brain to gorge. You'll end up eating more.
-Everyone has hands proportionate to the size of their body. Smaller people need less energy (calories) than larger people. Have your portion of carbohydrates be equivalent to the size of the back of your hand. Your protein intake should be the size of the palm of your hand.
Use these tips to fuel yourself for your exercise workout