For most people starting in the gym, it can be a little overwhelming with so much to do, and so much to focus on. As a Personal Trainer, it’s my job to try to simplify the process as much as possible for clients. This is why I’ve come up with 5 tips that I feel most people should start focusing on outside of their workouts first to see success.
1. Eat More Protein
Why it’s Important: Protein is an essential macronutrient to help us with our immune system and build tissue in our body (such as muscle, hair, skin, and bones). This helps us build muscle and recover more effectively from our workouts.
General Guideline: .8 – 1.2 grams per pound of body weight
(120-180 grams for 150lbs individual)
Trainer Tip: Add more protein into your snacks throughout the day to increase your total intake.
Aim for foods like: Greek Yogurt, Cottage Cheese, Beef Jerky, Tuna, Turkey Slices, Roasted Chickpeas, Edamame, and Protein Powder.
2. Eat More Fibre
Why it’s Important: Fibre helps our body in so many different ways including managing blood sugars and aiding in digestion. It’s also been shown to help prevent cardiovascular diseases.
General Guideline: 25 – 30 Grams Daily
Trainer Tip: When aiming for weight loss, high fibre food can be an excellent way to reduce your overall calorie consumption while still staying full and satisfied. We don’t absorb fibre, which means we don’t intake the calories from it either.
Aim for foods like: Berries, Apples, Oranges, Carrots, Broccoli, Cauliflower, Beans, Oatmeal, and Whole Grains.
3. Drink More Water
Why it’s Important: Hydration levels dictate how our bodies operate on practically every level. It affects our mental clarity, energy levels, digestion, recovery from exercise, and so much more.
General Guideline: 2.5-3 litres per day
Trainer Tip: Front load your water to prevent you from having to urinate at night.
Trainer Tip 2: Include electrolytes and vitamin C throughout the day to absorb the water and replenish micronutrients like sodium and potassium.
4. Get More Sleep
Why it’s Important: Despite our best efforts to replace a goodnight’s sleep… it’s simply impossible. No amount of caffeine will have the same effect to the body as getting a solid night’s sleep. Sleep is one of the biggest tools we have to help build muscle, burn body fat, and feel great.
General Guideline: 7 – 8 hours of quality sleep per night
Trainer Tip: Establish a bedtime routine to relax the body for a deeper sleep. Reduce your screen time and try reading, journaling, meditating, or stretching to relax before bed.
5. Increase Your Steps
Why it’s important: Low intensity physical activity is one of the easiest ways to help your body feel better on a daily basis. This will not only burn a few extra calories, but it will promote blood flow to your muscles, relieve stress and stimulate our brain’s creativity.
General Guideline: 8,000-10,000 steps per day
Trainer Tip: Park further away from work/stores, use the stairs over elevators (even if it’s just a floor), or adding in quick 10-minute walks after meals to increase total step counts.
With these 5 tips alone, most individuals will notice a huge difference almost immediately. Commit to these 5 tips and you’ll take significant steps towards feeling awesome, dropping pant sizes, and increasing your daily energy.
If you still need more help with implementing these into your everyday life, and incorporating a fitness routine that fits your lifestyle – send me an email at Rich@rkathletics.ca and lets chat about a Personal Training program that works best for you.