60 FITNESS FACTS


1. Give up soda and fruit juices - high in sugar
2. Eat foods in its most WHOLE form
3. Eat PROTEIN, PROTEIN, PROTEIN
4. Don't strive to be a perfectionist - practice makes perfect
5. Don't Diet - they DO NOT WORK
6. Move everyday - even on rest days do light work (cleaning, walking etc... but not physical exercise)
7. Get an accountable workout buddy
8. Seek a Personal Trainer
9. Schedule your workouts to keep you on track
10. Eat smaller but more meals
11. Portion your food
12. DO NOT try to spot reduce, it doesn't work
13. Meal prep for the week
14. Create a grocery list before going shopping
15. Eat for fuel, not pleasure
16. Consistency is the key to success
17. Follow the 80/20 rule - 80% healthy and active, 20% moderation
18. Stay away from Fat burners - they speed up metabolism and once you stop them, your body will adapt to weight gain again if not used correctly
19.  Use seasoning, not sauces
20. Limit salt intake
21. Limit or avoid sugar
22. Check body stats bi-weekly at best, not everyday
23. Keep a food journal
24. Keep an exercise journal
25. Put you first, no matter what anybody says or does
26. Make a list of goals - short to long term
27. Reward yourself once you hit a goal
28. Drink at least a gallon of water a day
29. Do not Over-train - not eating enough to fuel the body to work
30. Work on burning more than taking in, but do not under-nutrition self (every 3500 cal = 1 lb)
31. Do not go more than 2 days without exercise
32. Increase intensity
33. Change your workouts daily
34. Make sure you are getting enough sleep
35. Take photos (before and after)
36. Remember NO EXCUSES (we all have time)
37. Do not expect fast results (overnight miracles)
38. Stick with the process
39. Remember exercise and diet are meant as ONE!
40. Drink Apple cider vinegar (with water, lemon and cayenne pepper)
41. Drink Lemon Water when you first wake up 
42. Do Not compare yourself to others (everyone is different)
43. Do not be afraid of WEIGHTS - its the secret to fat loss and a recharged metabolism
44. Get your cardio in  - (too much cardio can diminish muscle loss so watch how much you do according to your goals)
45. Stay away from processed, packaged and pre-made foods
46. Do not skip meals
47. Eat enough calories
48. Wear a Fitbit to help keep you motivated - 10,000 steps a day is heart healthy
49. Do not Over-train - not eating enough to fuel the body to work
50. REST - your highest calorie burn comes from recovery
51. Eat slow
52. Try Tabata, HIIT, Circuit Training in your routines
53. Eat healthy fats
54. Eat healthy carbohydrates
55. Ask for Help
56. Believe in yourself
57. Face your fear
58. Don't give up
59. Find things that motivate you
60. Make it a lifestyle change, not a sport or summer thinghttp://bluefitness.wixsite.com/getfitblue/single-post/2017/05/16/60-FITNESS-FACTS

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