find.your.motivation

WAIT! Befor you binge:

• Have an apple
• Drink a glass of water
• Fold a load of laundry
• Call a friend
• Go for a walk
• State your health goal out loud
• Remember how you felt last time
• Go on tumblr
• Wait fifteen minutes

Now how do you feel? (:
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What to Eat After a Workout:
After Cardio- you need to replenish fluids and more carbs than proteins. try:

• Oatmeal with skim milk and a banana
• Toast with cottage cheese and jam

After Weights- you need mainly protein. Try:

• Chicken breast with broccoli
• Egg white veggie omlet with salsa

After Weights and Cardio- you need a carb to protein ratio of 3:1. Try:

• Protein shake with fruit
• Sweet popatoe with greek yogurt

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Here are some tips for the next time you’re at the gym:

1. Wear comfortable gym attire. Work-out attire should allow you to move freely. Consider fabrics that breath and keep you cool
2. Give yourself enough time. There are three parts to a workout: warm-up (5-10 minutes); workout/exercise (15-20 minutes); cool down (5-10 minutes).
3. Set realistic goals. Establish training goals or what I like to call action steps that are specific and appropriate for your fitness level.
4. Concentrate on your own program. This is time for you; concentrate on yourself and do what you need to do to achieve what you want to achieve.
5. Drink water. Keep hydrated. Dehydration can lead to fatigue, muscle weakness, and dizziness
6. Plan a balanced strength-training program. A training program trains all major muscle groups. Exercises need to be executed through a full range of motion. It is recommended that you seek the advice of a professional trainer to ensure that you are performing your exercises correctly
7. Use the proper form. Bad form leads to injury (periodic supervision by a professional trainer is recommended
8. Progress wisely. Exercising too hard/often may lead to drop out and/or injury. Gradual, steady progression is important (supervision by a professional trainer is recommended
9. Add variety to your workout. Change-up your workout routine. Keeping the same workout can lead to boredom, plateaus, and/or injury
10. Adjust machines to your body size. Exercise equipment is designed to accommodate different body types. Adjust machines to your size; this practice will prevent injury.
11. Cool down after your workout. At the end of your workout, cool down with stretching exercises. This practice will lower your heart rate and improve your flexibility
12. Practice gym etiquette. Do unto others… move away from the machine after you are finished; wipe your sweat from machines; be cordial
13. Avoid the all-or-nothing approach. A little exercise is better than no exercise at all – if you do not have time for one hour…a half- hour workout session is better than no session at all.
14. Train with a professional trainer. A one-on-one trainer will design a challenging program tailored to your needs. A trainer will take time to evaluate your fitness level, track your progress, ensure that you are performing the exercises correctly… and a trainer will give you that extra push

Haha now I want to go to the gym :P
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Wanna Lose Belly Fat?

1. Get Stronger. Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat and deadliftwork best to build strength.
   • Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during heavy Squats & Deadlifts at keeping you from collapsing under the weight.
   • Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. This helps getting stronger quickly and building muscle fast, including ab muscles.
2. Eat Healthy.As the saying goes “abs are built in the kitchen”. You can train hard & build muscular abs, but if you eat junk food all day, you won’t lose your belly fat. Stop eating processed foods. Eat whole, unprocessed foods.
   • Proteins. Meat, poultry, fish, whey, eggs, cottage cheese, …
   • Veggies. Spinach, broccoli, salad, kale, cabbage, …
   • Fruits. Banana, orange, apple, pineapple, peers, …
   • Fats. Olive oil, fish oil real butter, nuts, flax seeds, …
   • Carbs. Brown rice, oats, whole grain pasta, quinoa, …

   No need to be perfect. Eating junk food actually helps fat loss by keeping your hormones sharp. Don’t overdo it though. Eat junk food 10% of the time max. That’s 4 junk meals/week if you eat 6 meals/day.

3. Limit Alcohol Consumption. To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily. Also avoid fizzy drinks, they cause bloating.

4. Eat Less Carbs. You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs it doesn’t need as fat. And this is often how you get belly fat

5. Eat More. Eating tons of healthy foods won’t make you fat. Especially not if you exercise 2-3 times a week. Starving yourself is the number 1 nutritional mistakes. Healthy nutrition is important for 3 reasons:

   • Energy. Food is energy. Your body uses food for weight lifting, working, digestion, etc. Lack of food means lack of energy, in all areas of life.
   • Fat Loss. Eating the right foods helps fat loss: protein has the highest thermic effect and satiates, healthy fats promote fat loss, …
   • Maintain Muscle. If you starve yourself, your body will burn muscle for energy - NOT fat. You’ll become skinny + fat.

   Hunger means you’re not eating enough. Don’t worry about calories. Just eat breakfast and eat every 3 hours from there on, including post workout. Eat healthy foods 90% of the time to lose your belly fat fast.

6. Eat More Protein. Protein has a higher thermic effect than other foods: your body burns more energy processing proteins than it does processing carbs and fat. That’s why high protein diets work great at burning your belly fat

7. 9. Lower Your Body Fat. As a man, your belly is the last place where you’ll get rid of fat. If you have man boobs and a double chin, you’ll have to lower your body fat to lose your belly fat. Here’s how:

   • Get Stronger. Strength training builds & maintains muscle, increases fat loss, helps sticking to diet
   • Eat Healthier. Apply the 8 nutrition rules. Eat breakfast. Eat every 3 hours. Proteins, veggies & fruits with each meal. Carbs post workout only. 2 cups of water with each meal. Whole foods 90% of the time.
   • Add Cardio. 15mins post workout, build up to 3x45mins/week. If you have less than 15% body fat, just get stronger and eat healthier. That will lower your body fat and make you lose your belly fat.
8. Stay Motivated.Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light and your own perception. Self-image issues can make the last one tricky.
   • Measure Body Fat. Every 2 weeks using a fat caliper. It doesn’t need to be accurate. What matters is that the trend goes down.
   • Measure Your Waist. Also every 2 weeks. If you get stronger and eat healthy, your waist will go down fast. Your pants will start to feel loose.
   • Take Pictures. Shoot pictures of yourself every 2 weeks: front, back & side. The side pictures will show the most change.

Goooodbye Belly Fat (:
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Sign up for a class. Check out the fitness course schedule at your local gym or community center, or the dance or yoga class schedule at a nearby studio. You may find that having the structure of a class helps you learn a new activity and keeps you on track

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