During dinner a topic came up about talking to strangers. So, where am I going with this and why does this feel like it has nothing to do with the subject line? I always try to be courteous to others. That applies at the gym, too; with other members, front desk, trainers, instructors, even locker room attendants. There is no end to what you can learn from different people. One of the front desk staff at my gym recently became one of the floor trainers. I was always amicable with Danny, made small talk while he was at the front desk. Now when he is on the floor in his blue shirt he is more than willing to help me train. He even offered to do a personalized plan for me. Equinox has different trainers. If they are wearing a black shirt they are working with someone one-on-one. If they are wearing a blue shirt they are working the floor and you can ask them for assistance.
One day, a trainer in a black shirt stopped me. I was getting off of the treadmill and Angelo asked me if I was done with my workout. Social me continued the conversation with him and told him I was going to do abs to finish off my workout. He offered to do abs together. We did about 15 minutes of one of the toughest core workouts I've ever done. What's better is that he was impressed! He said that his clients would've given up halfway through what I completed. He was so impressed that he offered to train with me.
A couple of months later and we have trained together a handful of times. In the last two months I've learned more about fitness and nutrition than I've ever known before. I feel I owe it to you, my blog readers, to share the knowledge I've gained.
I always had a hard time eating first thing in the morning. I would
have my tea when I first woke up and didn't eat until I got to work. That's about 2-3 hours. Overnight your muscles are repairing, working. You can't allow your body to work that hard and not fuel it. You should have something to eat within the first hour of waking up. This is the time to have carbohydrates; oatmeal, cereal, toast. We are made to think that carbs are bad. Carbs give you energy. You also have the rest of the day to burn it off. An hour before your workout you should have your pre-workout meal. This should also contain a carb. The point behind it is to be able to make it through a tough workout, to not lose energy midway and to be able to push through until the 60th minute of that hour.
After my workout is when I have lunch since I workout during my lunch hour. This next meal should be eaten within an hour of completing a workout and should be high in protein. Protein aids in muscle repair and promotes lean muscle mass. An active man should shoot for .8 - .10 grams of protein per day for each pound that he weighs. An active woman should shoot for .6 - .8 grams per each pound. If you are in between meals after your workout have a snack that is high in protein; almonds, boiled eggs, a protein bar is worst case scenario. Your dinner should also be high in protein and low in carbs. Have fish or chicken with vegetables.
Another one of my bad habits was snacking late at night. I mean well past 8 PM. That's not really good considering I'm normally in bed around 10 PM. The solution is casein protein. Apparently it's so heavy that you won't want to eat anything after you drink it. Also, it takes your body a long time to digest it. While you're sleeping and your muscles are repairing you're digesting the protein you need. Win-win!
Time to re-do your meal plan y'all. You want to promote fat loss accompanied by lean muscle gains. Tweak your diet and let me know how it goes. I want to know how it makes you feel and what kind of results you get.
In good health,
Alana
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