Top 10 Fitness Tips!

Top Ten Fitness Tips

1. Drink at least 8 cups of water a day.
  • Drinking lots of water will keep you hydrated and remove waste from the body. Drink pure water, not designer or enhanced waters.
  • Bring a large bottle of water with you wherever you go and drink it throughout the day - before, during and after workouts.
  • Drinking 8 cups of water is the absolute minimum. When you are working out, you should be drinking more water to replace the water you lose when you sweat.
  • Drinking room temperature water is better than drinking cold water, especially when you are working out. When you drink cold water, your body uses energy to heat it up to body temperature. It will also feel heavier in your stomach and cause discomfort.
  • Drinking a cup of hot water can aid the removal of waste from your body. Hot water mobilizes toxins in your body and helps flush them out of your system.

2. Having a good breakfast is pivotal to establishing a good diet and starting the day right.
  • "Breakfast" means breaking the fast that your body was in during your sleep. Your body is starving when you wake up and if you don't eat your metabolism will slow down and begin to store fat.
  • Good choices are oatmeal, eggs, fruits, nuts, yogurt.
  • Breakfast can be split into two meals an hour or so apart. First breakfast can be something small like oatmeal with banana slices and second breakfast can be an omelet with onions, spinach, and tomatoes.
3. Eat more often and less food.
  • Look to have between 5-6 smaller meals rather than 3 large meals. By doing this, you will speed up your metabolism which increases your energy levels and fat burning potential.
  • When you eat a meal, you shouldn't feel like falling asleep or fatigued - this is a classic sign of overeating.
  • Eat just enough to where you are not hungry, but not full either (you should feel like you are able to eat more). Usually 15-20 minutes after you finish eating is when your stomach settles and won't bother you anymore.
  • Best way to control the amount you eat is to have a set portion size. Don't go for seconds (or thirds). A good portion size of food should fit in the palms of your hands.
4. Eat natural foods and if feasible organic.
  • Meaning, fish, poultry, lean cuts of beef, vegetables, fruit, and nuts.
  • Natural food is easier on your digestive system.
  • Eat a vegetable with every meal.
  • Avoid refined or processed foods like fast food restaurants, sodas, candy, chocolates, chips, etc.
  • The closer to "raw" the food is, the healthier it is for you.
5. Eat something before going to sleep.
  • A common misconception is that any meal consumed before sleeping will turn into fat overnight. This is not always the case. In fact, eating before you sleep will keep your metabolism working while you're enduring an extended fast.
  • This doesn't mean that you should raid your fridge at midnight! Avoid carbs and look to eat slow-digesting proteins such as yogurt or cottage cheese which will reap the most rewards.
6. High Fructose Corn Syrup is probably the single worst "food" you can subject your body to.
  • It has no nutritional value, will spike your insulin levels and help you pack on fat. It is found in most processed foods and should be avoided whenever possible.
7. Despite what many people think, eating carbs is not a bad thing.
  • Whole grains, vegetables and fruits are all carbohydrate-rich foods that are very helpful in promoting fat loss.
  • What you want to avoid are refined carbs. Foods like white bread, bagels, refined sugar, most breakfast cereals and almost anything in the "snack" aisle.
8. Eat with the Right Mindset.
  • The way you think or feel affects your body in a very real way, especially when you are eating. A classic example is eating in a rush, which often causes indigestion.
  • Eating is about providing energy and nutrients to your body - nothing more. Break any emotional association you have to food, as eating "comfort food" will just pack on pounds.
  • You should be happy to eat, and not eating to be happy.
  • Eat in a calm, comfortable setting and take your time to enjoy the meal. It will make a HUGE difference in the quantity you eat and the quality of your digestion.
9. Weight training will increase the rate of fat loss.
  • Just doing cardio will put your body in a catabolic state, meaning that muscle will burn as well as fat.
  • By lifting weights you will increase your muscle density. The more muscle you have, the more fat you are capable of burning.
  • Women also benefit greatly from this and should not worry about getting super ripped and muscular, only women who put in tons of work at the gym will achieve this look.
10. Give yourself a break every so often and eat something you enjoy that may not be healthy.
  • If you feel like you are trapped in a diet, you will eventually break it.
  • It is okay to give yourself a cheat meal or even a cheat day, within reason of course. Your diet should be something that is enjoyable and simple to maintain, not a torturous feat requiring all of your will.
I hope you enjoy these tips and that you get the same success that all my students at FFA have gotten with them.
Believe and Achieve,

David Avellan


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