Everyone is always looking for quick fixes. No one wants to put in the work that creates lasting changes—which is what you really want in the long run. Right?
So why do we sell ourselves short? We preach about the importance of putting healthy foods into our bodies and the benefits of exercise, but do you really know and understand what causes those benefits inside of us?
This article is geared towards the ladies because in an industry of cleanses, diets and detoxes, quick fix supplements you are facing an uphill battle of right from wrong and what it is to truly understand what regular weight training and eating healthy can do for you.
1. THE IMPORTANCE OF YOUR METABOLISM
Metabolism is what we want to boost when trying to lose weight because it is the control center for everything chemical that happens in our bodies. Think of your hormones; the way you feel; how much energy you have; and where you hold onto most of your weight. The higher your metabolism is, the more calories you burn. But when you destroy it from going on crash diets (replacing meals with shakes); or detoxes & cleanses (starving your body of nutrients) to attempt to do something that ONLY your kidneys can do; or we yo-yo diet (bounce from diet trend to diet trend) you do your bodies more harm than good.
Food and our metabolism are connected through what is called the thermic effect of food (TEF), defined as the amount of energy required for the body to use and store food. Protein has the highest TEF, followed by carbohydrates, followed by fats. This makes having protein with every meal key to helping boost your metabolism.
When it comes to choosing your proteins, think of your lean sources of protein: chicken, lean beef, turkey, fish, and eggs. Eating more protein also helps you to feel more full because it takes the longest to digest, hence boosting your metabolism through digestion and absorption. Protein is what builds the foundation of our bodies. If you want a strong structure, protein will help you. Protein sources aren’t simply limited to meat & fish. Quality protein is also available from a variety of legumes and vegetables.
What happens if you don’t eat enough? Well, your bodies aren’t too happy. When you aren’t giving your bodies enough food to eat, everything we talked about above goes right out the door. Your body goes into more of a survival mode and will attempt to store the food as fat instead of burning it for energy.
If you are someone who exercises consistently (specifically any training that involves moving external load), there is pretty much no reason why you shouldn’t be fueling your body properly. Ladies, put down the latest Womens Weekly. Stop wasting money on the latest meal replacement/ health shake (Herbalife, Isagenix and so fourth). Unfollow this months latest #instamodel advising you to eat 1200 calories or less per day. Start eating REAL FOOD, and understand the importance of fueling for weight and fat loss.
HERE IS A BASIC EXAMPLE OF A TYPICAL DAYS FOOD PLAN FOR A WOMEN THAT EXERCISES 4-6 DAYS PER WEEK:
MEAL 1: Breakfast
3 x Whole Egg Omelet with mix of spinach, capsicum, onions.
Served with a 1/4 of a Small Avocado and 3/4 Cup mixed berries.
MEAL 2: Snack
Mixed Vegetable Sticks with a Tablespoon of Nut butter
MEAL 3: Lunch
85-110g of Lean Beef Burger, 1 x small whole sweet potato (baked), 1 Cup Green Veggies
MEAL 4: Post Workout Snack
1 Scoop Protein Powder in water with 1 Banana
MEAL 5: Dinner
90-120g of Chicken, 1/2 – 1 Cup rice, 1 Cup of Veggies of choice
2. LIFTING WEIGHTS
Lifting Weights will not turn you into a female version of The Hulk. Lifting weights will however make you build muscle. The kind of muscle that allows you to pick up your kids, when they don’t want to walk any more. The kind of muscle that allows you to open jars and bottles without assistance. The kind of muscle that will protect your body from aches and pains after the 1000 daily tasks you complete. The kind of muscle that allows you to be the SUPER humans you are.
If you didn’t know this already? Muscle burns more calories than fat does. If you aren’t convinced that adding muscle to your frame is for you, remember that a pound of muscle burns an average of 3-10 times more calories than a pound of fat.
Lifting weights will build the ‘good stuff’.
Aside from the positive effects, Lifting Weights has on the metabolism, it also has many other positive benefits such as helping to make your bones stronger. Ladies, you are more likely to have osteoporosis than men. Please help yourself by picking up something heavy and putting it back down on a regular basis.
The key is finding meal plans and physical activities that we enjoy and look forward to. If you don’t like working out alone, join a group class. If the treadmill bores you, look for high-intensity training and a variety of movements at varied loads (light, moderate and heavy).
3. THE TAKEAWAY
Ladies, if you could take anything away from this article, it is this: rip away your old beliefs that food makes us fat and that lifting weights is for The Hulk. Instead, focus on EATING real food and LIFTING weights regularly
TIRED OF THE YO-YO LIFE? The first step is to Book yourself in for a FREE trial session. We would love to show you what CrossFit really is and help you achieve the goals you seek. To get started click here to book into a FREE trial class.
WE HOPE TO SEE YOU SOON.
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