First Day tracking my Fitness Journey.

Standard

As noted yesterday, here are my before pictures! 

I’m already fairly slim so my fitness journey will be all about toning, gaining more muscle and shredding body fat (lean out).


Today my workout consisted of HIIT Cardio (High Intensity Interval Training Cardio) and Abs.

Meals of the Day:

Breakfast 6:00AM: Oatmeal & Greek Yogurt with Strawberries and Banana

Lunch 10:00AM: Spinach & Herb Wrap with thin sliced Steak, Spinach

Snack 1:00PM: Almond Dark Chocolate Chia Seed Bar and an Orange

Pre-workoutSnack/Meal : 1 slice of Ezekiel Bread with 2 slices of turkey bacon & 1 Whole egg & 1 Egg White & 10 ounces of my BCAA drink

Post-workouts Snack/Meal 5:30PM: Protein Shake (1 scoop of Vanilla Plant-Based, Chia Seeds, Spinach, Dark Chocolate Almond Milk, Strawberries)

(I meal prepped this dinner & this is what I’m having)

Dinner 8PM: 4oz Salmon, Whole Green beans and Sweet Potatoes

Tomorrow I will do a quick vlog blog on some of the foods & supplements that I’ve eaten & the nutritional value of them I’ve eaten today & tomorrow. Catch up with you all soon! 

Eat to Live!

Standard

There is a big debate over eating less meals a day aiding in weight loss while eating frequently and timely throughout the day leads to weight gain. False.

But why and how do you know? I’ve tried both and when I ate less meals a day, it slowed down my metabolism and noticed slight weight gain. Versus when I ate 5-6 times a day, my metabolism sped up and the start of doing so, I was able to maintain weight. The more I continued and incorporated exercise, I noticed my body changing in the way I wanted. When you eat less than what you need for basic function, your body pumps the break on your metabolism and goes to your muscle tissue for energy, causing it to break down. Eating every 3-4 hours keeps you regular and will keep you satisfied, giving you a lesser change of overrating. Your energy levels drop when the intervals between meals are too long. I know this is true from personal experience because if you’re anything like me, you get cranky, moody and completely sluggish; lacking energy. Starvation or eating too little too infrequently is NOT a solution to your weight problem. Your body holds on to its fat content in that case. If you eat smaller meals of the right type (food that contains proteins, carbs and even a little fat) more frequently, your body burns more fat or more calories than it takes in, resulting in a net loss. It may seem to be the impossible, but it is true.

Only eating three meals a day more often will cause you to consume more calories and gain weight. Eating 5 or 6 meals (smaller meals) more frequently causes weight loss by increasing your metabolism. By feeding your body in a timely matter, you avoid eating big portions, hours apart, less times a day. People freak out when they hear people say they eat 6 times a day. When we say that, we mean 3 main meals (breakfast, lunch and dinner) and 2 snacks in between (i.e. protein shakes, fruit, smoothies, fresh juices, etc.). Heavy and infrequent meals leaves you inactive and lethargic, feeling like you need to rest after a heavy meal. Smaller meals will be very helpful and more beneficial because you won’t ever feel stuffed.

Here is an article I found in regards to frequent eating:

No Magic Numbers

There is no magic number of meals to eat or combination of food that will make you lose weight. Most nutritionists agree that you shouldn’t go many hours between meals, but this doesn’t mean that you should engage in mindless snacking or force yourself to eat five or six full meals either. The American Dietetic Association says that whether you are eating three or six meals a day, weight loss comes down to what you eat and how much. Your weight is still determined by the number of calories you consume minus the number of calories you expend.

To Eat Smaller Portions

Eating smaller meals can have health benefits for some people. If you are a person who tends to go long periods of time without eating and then gorge yourself at dinner, try eating smaller meals more often throughout the day. Try to make each meal between 200 and 500 calories (depending on how much you exercise).

Make Healthy Choices

Whether you are eating three meals or six meals, you should remember to maximize the nutrients at each meal. Try to avoid eating empty calories and processed snack foods. Foods that are low in nutrients and high in calories, like doughnuts, for example, will just cause your blood sugar to spike and then drop, making you hungrier sooner. Instead, try to make each meal balanced with complex carbohydrates, like whole grains, and protein, nuts or low-fat cheese.

To Eat Three Meals

Don’t force yourself to eat food when you aren’t hungry. If you are trying to eat multiple small meals, avoid eating when you are completely full. Learn to listen to your body and make your meals even smaller if you find yourself feeling completely full. If you find that you do well by eating three balanced meals, there isn’t research to suggest that it would benefit you to eat one or two more meals. As long as you are meeting your nutritional requirements, don’t increase your caloric intake.

Ultimately, it doesn’t really matter whether you eat three times a day or six. Choose a meal plan based on your individual nutrition requirements and lifestyle. If you absolutely can’t eat breakfast then don’t. Drink a fruit smoothie or take a granola bar and some fruit for when you do get hungry. If you work out during your lunch break, it is acceptable to eat more at dinner than breakfast or lunch.Think about which method (or combination of methods) will give you the most energy to exercise and not overeat.

 

Moral of the story… EAT YOUR FOOD, just be smart about it!