Changing my Diet
Here are a few tweaks that I started today:
Here are a few tweaks that I started today:
1) When James wants to get lean he taught me that most of my meals should consist of veggies and lean protein (which are the key ingredients for fat loss) I decided to add black beans, read kidney beans, peas, or lentils to ensure that I get enough of the good carbs and calories in each of my meals.
2) Replaced the skim milk that we were drinking with unsweetened almond milk. There is no sugar and 1 cup is only 35 calories of healthy fats and protein.
3) Breakfast has to come within 30 minutes of exercise (if you are doing it in the morning) and it has to include lean complete protein and veggies. Eat scrambled eggs and egg whites with tasty veggies (add Himalayan sea salt), or eat fresh fruit (instead of veggies) and oatmeal with cinnamon, Truvia or stevia, and raw nuts (I avoid roasted). To kick start my metabolism with a scoop of my whey protein every morning first thing.
4) James and I found a real high quality supplements that we feel safe taking, will support my 3 main goals (health, ahtletic performance, bodycomposition) and meet a list of my criteria – I want non-GMO, chemical free all natural products that are free of sweeteners, fillers, hormones, and antibiotics. I chose a protein that is sugar free, fat free, carbs free, lactose free, cholesterol free, gluten free, and flavourless so that I can put it in any meal or drink. Our favorite is Jay Robb Whey. Preference is always fresh whole foods, but having safe high quality supplements that support your training, overall health and fat loss goals is really convenient when things get busy or when you don’t have access to fresh whole foods as often as you would like.
6) I am adding one cheat day a week.James says a cheat meal but, I have tried this cheat day strategy and and foound that cheating like zy woman really made me feel like junk the next day. I am very excited about sharing it with you. I know that a lot of people have been talking about the cheat day strategy so I did a little research on it and decided to give it a try.
Let me know what you guys think about having a weekly cheat day – I personally think that it sounds like a lot of fun :)
Knowing how may calories you burn
IMPORTANCE : Wow!Knowing the calories you are burning can go a long way in helping you reach your weight loss or fitness goals. For every 3,500 calories you burn you can lose 1 lb. of weight.
The amount of calories you burn during any exercise is based on your weight, intensity of the activity, type of activity and the duration. According to What's Cooking America, you can find out how many calories you burn in one minute doing any exercise by multiplying .096 by your weight in pounds.
For example, someone who weights 150 lb. would determine that .096 x 150 = 14.4 calories per minute. To find out how long you have to do an exercise to reach 3,500 calories you would then divide 3,500 by the answer from the previous equation. Therefore, 3,500/14.4 = 243. minutes...
Befriend me on a FREE app called myfitnesspal....a calorie counter to help you through your goal. You can see my achievements too!
