Friday, July 6, 2012

Quick Fitness for Beginners

I get many messages requesting , fitness advice for beginners. I send similar responses and sometimes don't have the time to send individual messages in a timely fashion. Therefore, I've created this article with pieces of some of my responses to be accessed by everyone at anytime. It's not EVERYTHING about fitness , but just enough to help some beginners on their new journey :)


I am going to be very straight forward with you and tell you it is all your diet. Eliminate white flour based items , such as white bread, pasta , donuts, cookies etc. and replace them with wheat / whole grain pasta and breads. Milk is also not a great component when changing to a healthier lifestyle, I suggest trying almond or soy milk if you dont have an allergy of course. If you are Lactaid has great alternatives. And no frying , and eliminate salt intake. Proteins I suggest egg whites, chicken, fish , shrimp. Beef only once a week. Try to eat 5 times a day that is 3 meals and 2 snacks: breakfast , snack, lunch, snack, dinner. Snacks I have a rice cake with pb, protein shake or some fruit. Also incorporate some cardio, and plyometric work to burn fat.Also weight training for increased metabolic rate and muscle tone.





Now for the consistency , that took me a little bit of time. It stems from making it a lifestyle to creating my blog, and helping others. I just don't think it's right to give advice and not follow it myself. And rule of thumb if you can't do the work outs make sure the nutrition is almost perfect. Nutrition is the most important part. Also be sure not to completely deprive yourself because that's when disorders can kick in. I mean I even have days when I'll have cookies and icecream but that's like once every 2 months. You also learn that it is a lot easier to undo all your hard work than it is to create the healthy life you wanted, so it's not worth it to have "cheat days" every week like some people do. The only time I actually am at the gym everyday is when I'm about 3 months out from competition. But otherwise I just live a healthy lifestyle and it keeps me where I want to be.

Hope this helps !
-Pam
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