My 90 Day Body Transformation: Where I started
February 16th, 2011, I started a 90 day fitness transformation because I started to feel slow, tired, unhealthy, and in the worst shape of my life. Their are many programs out there that you can choose from and I recommend to go out and find the one that fits you best.
I have always grown up being active in life throughout grade school and most of my 20’s. I grew up in Martial arts, swimming through high school, and tennis. At the age of 30, I started to let myself go and eat on the go where ever my busy life took me to eat. I didn’t choose what my body needed to stay healthy, instead I chose the food that I wanted emotionally. That can lead to a death trap in most lives and mine wasn’t any different.
9 months after my little sister introduced me to an in home cardio program, I started to make a choice to change my life health wise. The first go around was about a 50% commitment and guess what I got out of it? A 25% result! My nutrition wasn’t matching my fitness and what I found out later down the road is that if you want to totally transform your body in both health and fitness and feel better on a daily basis, then you must commit to nutrition. In most people’s opinion including mine, nutrition is 80% of the battle. Without proper eating and a consistent schedule, you will be wasting your time.
That is where my battle was, in finding time to make nutrition and fitness happen in my life. I worked Graveyard 2am-8am. Took kids to school and worked my day job from 9am-4pm. When I got home, i was tired and had to sleep to get ready for the next shift which started at 2am again. The truth is, everyone has a busy schedule and where most people fail to even start to improve their life is in the initial decision making to just do it. Just like the popular Nike Saying,”Just Do It!” No matter your schedule and how busy you are, you are not suppose to put you health on the line. Without your health, how good are you? The answer is, not too good. Why do we work so hard and neglect our bodies, cause we are all mentally trained that we must work hard to stay up with life’s busy schedule and then we deserve to relax after the 5pm rush hour, or happy hour.
You have to Make a Decision to Change your Life
Okay, enough about that, let’s get down to fitness and health. First you must make the decision to work just as hard on your health than your finances, we already said that. Second, you must make a commitment to do your chosen program no matter what your busy schedule is. Everybody can make time for something they really feel is important in life and people easily can do the complete opposite and procrastinate on the things they think they can live without. Without health, you won’t live as long to enjoy what you work so hard for. To the point, but it’s true. Next, third, you must be consistent and believe you will succeed.
Preparing yourself is important. This means choosing the right fitness program that is proven to get you the results you are looking for, planning out your meals according to your program requirements, logging your workouts to see your improvement and letting it be a guide to improvement as each week goes on. These 3 points are vital to know before you start. I love the saying,”If you don’t know where you’re going, How do you know where to Start?”
You Must Know Good vs Bad Proteins, Carbs, and Fats
Proper nutrition will maximize your results more than you will know. If your not eating right, you are wasting your time, and at the end of your fitness program, you will be disappointed in your results and quit for life cause you will think they don’t work. Then you will also look at everyone else’s success story and it will bring you down and make you say that it is a scam, when the truth is, you scammed yourself.
Okay what are the things you can eat that will help you and things that won’t…
Good Proteins that will help in Fat loss are Chix Breast, Turkey, Cottage Cheese, Egg Whites, Crab, and Salmon.
Good Carbohydrates include sprouted grain bread, rice spelt, millet, quinoa, sweet potato with a little butter and cinnamon, and all fruits and vegetables are good to go(the good fiber that are in the fruits and Veggies will actually help you to burn fat faster).
How about Fats, yes there are good fats that will help you burn fat faster by eating them. These are avocados, all natural peanut butter(I love PB2), almonds, olive oil, coconut oil, and raw nuts. Good fats will help you burn fat and bad fats will store fat inside you.
What i have learned to stay away from are foods high in sugar and processed foods. If you want your liver break down fats in your body, you must stop feeding it processed foods like High fructose syrup, artificial sweeteners, and hydrogenated oils.
Now you have an idea of the foods that will help you and the foods that will kill you. One thing is for sure is that whatever you eat, you must enjoy. Just because the food is healthy, doesn’t mean it doesn’t taste good. Also, make sure you are eating the right portions in each meal. Usually a portion is the size of your fist. The amount of proteins and carbs that you should be eating per day depends on your weight minus your body fat. So if you have 20% body fat, times that by your total body weight, then minus that number off your total body weight, that is how many grams you need per day in proteins and carbs. (example: 20% X 180lbs= 36lbs of fat inside your body. 180lbs-36lbs of fat=144lbs of lean body weight. You need to eat 144 grams of protein and 144 grams of Carbs per day) Now divide the total grams (144) by how many meals you eat in a day and that is your number (in this scenario, someone who eats 5 times a day will need 28.8 grams each meal to reach 144 for the day)
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