In two recent blogs I discussed steps one, two and three I take with new online personal training clients to help them lose fat, get healthy and become more fit.
The very first step is creating awareness because without it, nothing can change. You can read more about that here.
The next step is to reduce inflammation in the body because an inflamed body is not a healthy one, and you will simply be fighting a losing battle trying to lose fat if you are unhealthy. You can read more about inflammation here.
The step after that is creating the habit of daily movement. I don’t care what you are doing at first. You can do yoga, go for a walk or The Grind Workout with Eric Nies, but the habit needs to be there before we go into details of what works best for your personal fitness goals. You can read more about that here.
The fourth step is to ensure you are getting enough protein. This is something I see a lot of new clients struggle with and it’s a shame because protein is hugely important. Our muscles are literally MADE of protein and need us to consume it so they can repair themselves and grow! Protein will also keep us feeling full longer and keep our blood sugar balanced which is crucial for fat loss.
If you are not consuming 1-1.25g/lbs you weigh (if you weigh 150lbs you should at least consume 150g of protein a day) you need to eat more. The best sources are meat of any kind, eggs/ egg whites, fish, and some dairy like cottage cheese or milk. Things like peanut butter or cheese may have some protein, but these things have more fat than anything so stop it with that nonsense. Just eat some meat, and if you have a hard time with digestion, digestive enzymes can really help.
The fifth step I really hone in on goes hand in hand with step four because it involves ensuring you are following a healthy, clean eating meal plan designed for your body and goals.
We want to ensure you are in a caloric deficit if you want to lose weight. We need to ensure you are eating enough if you want to build muscle, get lean and ripped or pursue other fitness goals like run a 10k or PR your back squat.
We also need to look at how many times you want to/ can eat in a day and spread out those calories throughout those meals. We will also need to make sure you are eating almost entirely foods that come from the earth. Sure, the occasional cupcake or French fry is fine, but 99% of the food you eat should be healthy and unprocessed. Stuff like chicken, salmon, grapes, broccoli, olive oil, bacon, rice, potatoes.. those things. The other stuff that comes in packages usually isn’t high quality or even real food.
Once we have looked at your protein intake, quantity and quality of food, then we can hone in on other details like how many carbs or how much fat you should be eating and when, based on your goals and needs.
We will do all of this together in my 1:1 coaching program, #Commit2Fit. Head to commit2fitcoaching.com to learn more and join!
Your Coach,
Kyra