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sunnystrong: 1. EAT CLEAN!Clean eating is super important for…

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sunnystrong:

1. EAT CLEAN!

  • Clean eating is super important for your physical and mental health.  Remember to take both nutrients and calories into account when you’re eating.  A good amount of calories to eat per day ranges from 1800-2500 depending on your height, weight, and amount of exercise you do.  Calories are a form of energy, so the more you eat, the more energy you will have.  Not all calories are created equal!  100 calories of oreos will have a much different effect on your body than 100 calories of bananas.  Depending on how natural or processed the food you eat is, your body will break it down in different ways. Try to incorporate all the food groups into your meals when eating and also replace refined sugars with complex carbs (white bread –> multigrain bread) and bad fats with good fats (mayo –> avocado).  In general, I like to go with the saying “abs are made in the gym and revealed in the kitchen”; this means that if you always eat crap, you’ll never see any results (this doesn’t mean you’re never allowed to indulge though!).  Work hard and eat healthy and your body will reward you.

2. CARDIO! (30-60 minutes per day, 3x per week)

  • HIIT (high intensity interval training) is the most effective way to shed body fat.  Running, jumping rope, swimming, kick boxing, and zumba are also popular workouts that people do for cardio as well (and they’re fun)!  You can’t “spot reduce” (target to lose fat from one area only such as inner thighs, or lower belly, but cardio helps you burn fat from all over your body.  Some areas may just be harder to bust (which is where clean eating comes in!!)
  • Great HIIT workouts include HIITilates and Insanity

3. STRENGTH! (2x per week)

  • Don’t be afraid to lift weights…you will not become “bulky” unless you are actively trying to bulk (!!!), nor will you be made fun of if you’re just a beginner…everyone starts somewhere!  I didn’t come out of the womb running a 5:30 mile and I’m pretty sure The Rock wasn’t born looking jacked as hell either.  Strength training is important for strengthening your muscles and helping you be the powerful person that you have always wanted to be.  Strength training is also important to avoid future injuries when working out because it makes your muscles stronger and more able to endure physical and mental stress.  Popular strength training routines include weight lifting and pilates.
  • Blogilates has tons of great toning and sculpting workouts and bodybuilding.com will give you pointers on how to lift based on the body parts you want to work on!

4.  REST DAYS!

  • Rest days are extremely important for your muscles to recover from the previous day’s workout!!  Make sure you give yourself 1-3 days (or as many needed) to allow your body to rest and recover.  If you don’t, you will become fatigued and your body will hold on to fat more easily.  Your muscles will be less effective/efficient and exercising and training will be counter productive.  Taking protein powder also helps with building muscle and muscle recovery

5. INDULGE!

  • That’s right, I said it!  Don’t be afraid to treat yourself, people!!  One or 2 cookies will not ruin 21 (assuming you eat 3 meals per day) healthy meals or the workouts for that week.  Reward yourself for your hard work and then continue to be a fit beast from there!

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