Best Diet To Lose Weight While Training

Additional Tricks And Tips To Stay On Target

8 Best Standing Exercises (no jumping) Belly Fat Workout To Lose Weight Fast At Home

Join a challenge for social support and motivation. Groups often get together for a nutrition or weight loss challenge such as The Whole-30. Sharing goals, recipes and excitement with friends can make staying on plan fun.

Read up while losing weight to keep your mind focused and brain waves full of information leading you down the right path to your goal.

Set realistic goals and provide rewards for yourself. These can be tangible, such as a blingy bike part or intangible, such as dropping your threshold mile pace by 10 seconds.

Throw out all junk food from your fridge and pantry. If you dont have easy access to your trigger foods, they dont go in your mouth.

Use smaller plates to help with portion control.

Add a glycogen-depleted training session. Once or twice per week do a steady 30 to 60-min aerobic training session in heart rate zone 2 or power level 2 in a fasted state first thing in the morning. Refuel with breakfast immediately after. Training in a glycogen depleted state will enhance fat burning and boost your fat loss.

There is no doubt getting down to race weight is challenging and requires sacrifice. Embrace the hard work and earn your rewards. It will put you in the position to have the best races of your life.

Losing Weight While Traveling Can Be Easily Accomplished With The Right Strategies And Most Importantly Hard Work And Discipline

Research has shown that frequent travelers have a higher body mass index, higher blood pressure and are generally in worse shape than light travelers.

So while you’re enjoying the jet-set lifestyle, you might be doing some serious damage to your body and your physical appearance.

Frequent business travelers cite a lack of time and motivation to exercise as the number one reason they skip workouts. Combine this with a poor diet and increased alcohol intake and you have a disaster in the making.

Considering all this, it may seem impossible to lose weight while traveling for work. But by maintaining just a basic fitness routine while you travel and making smarter food choices, it can be done.

Bodybuilding Meal Plan: What To Eat What To Avoid

Bodybuilding is centered around building your bodys muscles through weightlifting and nutrition.

Whether recreational or competitive, bodybuilding is often referred to as a lifestyle, as it involves both the time you spend in and outside the gym.

In order to maximize your results from the gym, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals.

This article explains what to eat and avoid on a bodybuilding diet and provides a one-week sample menu.

Bodybuilding differs from powerlifting or Olympic lifting in that its judged on a competitors physical appearance rather than physical strength.

As such, bodybuilders aspire to develop and maintain a well-balanced, lean and muscular physique.

To do this, many bodybuilders start with an off-season followed by an in-season way of eating referred to as a bulking and cutting phase, respectively.

During the bulking phase, which can last months to years, bodybuilders eat a high-calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible .

The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This is achieved through specific changes in diet and exercise over a period of 1226 weeks .

There are several health benefits associated with bodybuilding.

In addition to exercise, bodybuilders also focus on their nutrition.

Also Check: What Is The Best Diet For Runners

What To Eat After A Workout

According to the Journal of the International Society of Sports Nutrition, the best foods to eat after a workout contain protein and a little carbohydrate and you want to get those nutrients in immediately.

For what to eat after a workout, try these quick post-workout meal ideas to speed up recovery, maximize exercise benefits, and help maintain lean muscle:

  • Protein shake made with half a banana, one scoop of protein powder, almond milk, and hemp seeds
  • Salad with roasted chickpeas , light olive oil, and vinegar
  • Sautéed or steamed vegetables with non-GMO tofu
  • Quinoa bowl with blackberries and pecans
  • Whole-wheat bread with raw peanut butter and agave nectar
  • Burrito with beans , brown rice , guacamole , and salsa
  • Grilled chicken with sautéed or steamed vegetables
  • Omelet stuffed with sautéed vegetables and avocado
  • Grilled salmon with a baked sweet potato
  • Whole-wheat bread with tuna mixed with hummus , spinach leaves
  • Chocolate milk

Lose Fat During The Off

Pin on Fitness

Its very difficult to decrease body fat and reach peak fitness at the same time.

To lose fat, you need to eat fewer calories. This can make training feel more difficult and prevent you from performing at your best.

For this reason, its best to lose fat in the off-season, when youre not competing. If thats not possible, aim for less intense training periods.

Attempting fat loss in the off-season will also give you more time to reach your goal. Losing weight at a slower rate decreases the likelihood of muscle loss and seems to support better sports performance .

Most research agrees that weight loss of 1 pound or less per week is ideal .

SUMMARY Try to lose weight during the off-season at a rate of 1 pound per week or less. This will minimize muscle loss while supporting sports performance.

Read Also: Perfect Body Diet Plan Reviews

Spread Protein Intake Throughout The Day

In addition to eating more protein, athletes can benefit from spreading their intake throughout the day .

In fact, 2030 grams of protein per meal seems sufficient to stimulate muscles to produce protein for the following 23 hours.

This is why many scientists believe that its ideal to consume a protein-rich meal or snack every 3 hours (

23 ).

A 2-week weight loss study in boxers also found that those who spread their daily calorie allowance over 6 meals instead of 2 lost 46% less muscle mass .

Eating a snack with 40 grams of protein immediately before bedtime can also improve recovery from training and increase muscle protein synthesis during the night .

However, more research in athletes is needed to draw strong conclusions.

SUMMARY Eating 2030 grams of protein every 3 hours, including right before bed, may help maintain muscle mass during weight loss.

Weight Lifting For Weight Loss

As a female in the exercise science field for the past 12 years, I have learned a thing or two about the importance of weight training. When the end goal is weight loss , a weight-training program is a must.

Lets get real. Sure, you can cut your calories in half, or spend your morning or evenings doing cardio to lose some pounds, but I can promise you both will not last nor will they give you a healthy looking and functioning body.

When it comes to weight lifting for weight loss, it is important to put a few key points out there. First, you will not get BIG from lifting weights. You get big from overconsumption of energy , which can be converted into fat or muscle based on the types of foods you eat and the exercise you do. Second, you can lift more than you thinkand you should . And finally, if weight training is done properly you will likely be sore the day or two after your workouts . This is called delayed onset muscle soreness, or DOMS, and it is a normal response to weight training. Be sure to stretch, drink plenty of water and incorporate sound nutrition to help your body recover quickly between workouts.

Exercises:

Read Also: 1200 Calorie A Day Mediterranean Diet

Your Body Is Under Too Much Stress

Exercise is a stressor on your body. When you have a healthy balance of exercise-related stress and recovery time, your body is healthy and can lose its excess fat. However, not giving your body enough time to recover can also be a negative as you’ll start to produce an excessive amount of cortisol, a stress hormone.

Cortisol is both normal and important when working out it’s involved in processes that give your muscles the energy needed to get moving. But when your body is exposed to cortisol for longer periods of time, it starts to cause negative effects, like stubborn fat in areas you don’t want.

Exercise isn’t the only stressor that can produce excess cortisol. A stressful personal or professional life can also make your body produce too much of this hormone. When you stop exercising, your body stops producing cortisol however, it may not be quite as easy to turn off the mental stressors going on in your life.

Tip: Make sure you’re keeping your mental and emotional health in check in addition to your physical health. You should strive for total-body wellness.

What To Eat Before A Workout

the Best Workout to Lose Weight Fast ð Lose 10 Pounds in 3 Days

The best pre-workout bite contains some form of complex carbohydrate and a protein. The key is to have a mixed bag of complex and simple carbs so that the release of energy during your workout is slow and steady throughout your routine.

Here are some of the best pre-workout meals and snacks to keep energized during your workout.

  • Brown rice with black beans
  • Small sweet potato with steamed or lightly salted broccoli in olive oil
  • Banana with almond butter
  • Apple with almond butter
  • Multi-grain crackers with hummus
  • Oatmeal with berries , sweetened with stevia or agave
  • Apple and walnuts
  • Whole-wheat toast with a sliced banana and dash of cinnamon
  • Greek yogurt with trail mix

Don’t Miss: Water And Dieting Weight Loss

Why Pursue Breast Reduction Surgery

People of different ages can undergo this procedure with younger women and teens healing faster than older women. The main reason behind this is that teens are much healthier and therefore they are able to bounce back from the surgery quicker. Most of the teens who undergo this procedure are usually involved in sports.

In such teens, the large size of breasts and low back pain negatively affect their performance and therefore this operation is very helpful to them. Such young women in sports are also more prone to low back pain because of the types of exercises they engage in and therefore this surgery is of great benefit to them.

This surgery is covered by insurance plans for people who have symptoms that are not relieved using conservative measures such as using better support bras or massage therapy. All that one needs is to work with the plastic surgeon undertaking the procedure to ensure everything goes alright. Therefore, breast reduction surgery is a simple procedure that helps in reducing low back pain in women of different ages and sizes.

Trade Carbs For Protein

Unless youve started an ultra-endurance routine, your body has enough glycogen stores to burn. Carbohydrates store extra water weight which leads to a puffy appearance. Cutting back on carbs can help you achieve the short-term result of looking leaner due to water weight loss. Giving yourself a bit more protein throughout the day can help keep you feeling full and increase muscle gains.

Don’t Miss: Bodybuilding No Carb Diet Plan

What Liquid Calories Will Help Your 12 Hour Or Night Shift

Low on time? Need a meal? Make yourself a smoothie!

Depending on what you put into it or where it comes from, a smoothie can be an incredibly healthy option for meals during the night or as youre running out the door to your shift.

A few tips on making smoothies: Buy yourself a cheap blender . Have one at home, or in the break room at work.

Give this recipe a shot for a smoothie that will get you through your shift:

  • Frozen fruit .
  • A cup of unsweetened almond milk, unsweetened coconut milk, or cold water.
  • A scoop of protein .
  • A few ice cubes if you want to thicken it up a bit
  • Organic frozen spinach. Doesnt change the taste, but gets you a serving of veggies.
  • I drink a smoothie similar to the one above for a meal almost on a daily basis .

    Cant bring a blender to work? Stick a scoop of protein in a shaker bottle, and BAM theres 25 g of protein prepared in 60 seconds. Add a bag of mixed veggies from the microwave and youve got yourself a really weird meal that is pretty damn easy to prepare and pretty damn good for you.

    A word of caution: Smoothies from Smoothie King dont count, as they have more sugar than two cans of Coke and HUNDREDS of calories. Naked Juices are also terrible for you. They might look healthy, but theyre not. LOOK AT THE LABEL AND PAY ATTENTION TO THE SUGAR CONTENT!

    Cardio Intervals Vs Steady

    Weight Loss Easy Workouts Lose Weight

    Not all cardio is the same when it comes to weight loss. Any type of cardio is important for including in a well-balanced workout program, but the two main types of cardio are steady-state cardio and interval-based cardio.

    Cardio intervals: Cardio intervals can consist of any type of exercise you enjoy except you alternate intense periods with lower intensity periods to recover, like alternating jogging with a sprint. The intense periods are shorter and you usually recover for about twice that depending on the workout.

    Steady-state cardio: Steady-state cardio is when you do any type of exercise, like running or cycling, and stay at a steady pace. It’s effective for improving your endurance and stamina and will help you burn calories since you increase your heart rate, although it will likely stay lower than in the interval range. When it comes to weight loss, research shows that interval training, like HIIT, is more effective than doing cardio at a steady pace. Many people will alternate steady-state cardio session days with interval-based cardio days. There are many different cardio workouts to choose from, such as biking, jogging, walking and dancing, and just because weight loss is a goal does not mean you have to do something high-impact that’s hard on your joints.

    Recommended Reading: Liquid Diet For Morbidly Obese

    Sample Leg Day Workouts For Weight Loss

    To make the move harder: If you can do 1012 reps with good form, consider adding weight or choose a weighted squat variation, such as the goblet squat with a kettlebell or dumbbell. If a barbell is not available, it can be performed with dumbbells. If you are looking to increase your strength, endurance, build and preserve muscle all while burning fat so that your ideal figure shines through, then do HIIT weight-training workouts!

    You’ll need a sturdy step or box for the weighted step-up. Once you feel the stretch welght your hamstrings, thrust your hips forward and bring the bar back up, ending in a lockout. Not to mention, with more muscle being built, you can burn more calories leading to more weight loss! Work smart!

    ALSO READ: Walking Or Weight Lifting For Weight Loss

    To make the move harder: Add weight by placing a kettlebell or dumbbell in your hands and holding it steady at chest level while exercises lunge from side to side. Try to repeat for five minutes. To make the move harder: If you’re up for a challenge, try this exercise with more weight using a barbell or a smith machine. Most of these movements can be performed with different types of resistance equipment or with just your own bodyweight. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. It’s a similar movement, but you’ll step back with each leg instead of forward. Equinox trainer David Otey, C.

    What Is The Best Kind Of Exercise To Lose Weight

    Some people will have you believe that the only way to change your body is to leave yourself in a sweaty heap in the gym every day or tie yourself to the treadmill or elliptical for hours at a time. This doesn’t have to be the case!

    If you’re new to the exercise world, it’s OK to simply start off by filling your life with activities that you enjoy. It could be running, playing racquetball, hiking, or Sunday soccer with your friends. Whatever keeps you active for 60 minutes, 3-4 times per week, will help you feel good and experience some success.

    But along with that kind of activity, it’s a perfect time to include more structured training. In particular, it’s important to focus on strength training and cardio, especially in the form of high-intensity interval training.

    Strength training: What? Isn’t lifting weights better for bodybuilding or getting huge, rather than losing fat? Believe it or not, it’s an essential part of lasting weight control.

    The benefits don’t end there. Resistance training also has profound beneficial effects on your bones and joints and helps to prevent osteoporosis , sarcopenia , and lower-back pain, assuming you use proper exercise form.

    Cardio and HIIT: The word “cardio” may bring to mind a treadmill with a TV set on top, but that’s only one way to get it done.

    Read Also: 5 Day Anti Inflammatory Diet

    Prioritizing Healthy Living 24/7

    Remember, it comes down to one thing: taking an active role in your health.

    1) Dont use the job as an excuse, and instead remind yourself that you are in control. You dont need anybodys permission to get healthy.

    2) It adds up. Every little change. Every meal you switch up. Every minute of exercise.

    3) Plan out your day. Spending 5 minutes identifying what youll eat and when youll work out makes you WAY more likely to actually follow through with it.

    Leave a comment and share your story and struggles with the Rebellion. Id love to hear from you:

    Do you work a night shift or have funny hours?

    Have you had success and want to share your tips and tricks?

    Have a REALLY funky job and need more help ? Post below and Ill see what I can do.

    Lets get weird with it.

    -Steve

    Iâll again remind you of our 1-on-1 Online Coaching Program.

    Hereâs how it works: we get to learn your goals, lifestyle, challenges, and situation: Kids? An old injury? Graveyard shift?

    No problem!

    Weâll then pair you with a coach from Team Nerd Fitness that fits your personality and situation. Click below to find out if we are a good fit for each other.

    Stay in Touch

    To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

    Related Articles