planner inserts

A Woman’s Guide to Becoming Lean and Fit

Staying fit and lean is quite hard for anyone, but especially for the average mum because of all the effort required to work out and to buy healthier food which is, most of the time, far more expensive. Even if you put in all the hours at the gym, somehow, you still don’t see the results you want. You end up either too thin, too bulky, or just not seeing the changes you want for a leaner and fitter look. However, tons of fitness gurus and nutritionists actually say that being fit isn’t that hard and can actually be done in the confines of your home. Following these simple tips, you’ll achieve a fitter and better you in no time.

 

DON’T STARVE YOURSELF

One misconception that people have when it comes to weight loss is that they starve themselves in order to lose weight. What they don’t know is that the body is too smart for that. If the body is in starvation mode, it takes up and saves anything that it consumes. This is why even if you lessen your food intake, it will only collect in your love handles. The best diet tip for you mums is to know how much food your body should consume based on your weight and muscle mass. There are websites that provide free calculations of the amount of calorie intake one must consume in order to function. Are you into planning? Go for planners or planner inserts with features that allow you to keep track of your diet and your progress. It’ll help stay motivated to stick to that routine once you see the results.

 

WATCH YOUR CALORIES

As related to the first point; you shouldn’t starve yourself but you shouldn’t overeat as well. Always eat calories enough for your body to function but have around a 15% deficit of your calorie consumption for your body to use your own fats and carbohydrate stores to fuel all your metabolic requirements. This means your body is not hungry enough to hoard food but it’s hungry enough to use up your fats as energy instead of the food you eat. Getting fit at home starts with what you feed your body so watch what you eat by using calorie counters like MyFitnessPal. Again, you can always make use of those free planner inserts; always go for the ones that let you keep track of your progress.

 

LEAN PROTEIN AND FATS ARE REQUIRED

Stocking up on proteins is the best way to build muscle and feel fuller longer. This is why you should leave a larger calorie portion for proteins. A high protein diet consisting of lean meats like turkey, chicken, and fish is great if you’re trying to lose weight and build muscles. However, don’t be afraid to consume fats and oils because your body needs this in order to absorb certain nutrients better as well as give some anti-cancer benefits to your body. A good way to start your diet plan is to reserve around 40% of your calorie intake on lean meats and around 10% on fats.

 

LOWER YOUR CARBOHYDRATE INTAKE

Contrary to popular belief, it’s carbohydrates, not fats, that’s making you fatter. Sugars from carbohydrates are consumed by your body for energy and excess of this is used to create starch and fat stores in your body so loading up on carbs will lead to those dreaded love handles. Also, people loading up on fruits (because they’re healthy) and eating too much of them are basically stocking themselves up with sugar so eat the required amount of fruits in order to derive benefit from them without adding to your waistline. A great healthy eating tip would be to substitute white bread, rice, and pastas for whole grain alternatives like brown rice and wheat bread. They will provide the same caloric requirement but will give you more fiber and will be digested slower, thus reducing blood sugar spikes every after meals.

 

LIFTING IS A MUST

Getting fit anywhere, whether at home or at the gym, requires some lifting. There are tons of health benefits to lifting weights, from fixing your posture and increasing muscle strength to improving musculoskeletal and mental health. Lifting weights is a must-do work out if you’re looking to add more definition to your body. Don’t believe the myth that you’ll become too muscular and bulky. Your muscle mass will only increase if you increase your food intake as well. So, have a balanced diet and schedule some strength training 3 times a week and you’ll see the positive changes in no time.

 

DON’T DO TOO MUCH CARDIO

If you notice, those people spending hours on the treadmill don’t really get any leaner. They just end up looking smaller and thinner. In fact, health specialists have concluded that people who do more than 30-40 minutes of cardio training are less likely to build because their body ends up in the catabolic state, thus lowering their muscle mass and lowering their metabolism, making it harder for them to lose weight. A healthy tip would be to lessen your cardio time to around 30 minutes every day and add some strength training once in awhile in order to get the optimum amount of health benefits like improving cardiovascular health as well as increasing muscle strength. Also, adjust what you’re eating to how much effort you’re putting to each exercise because having a low caloric intake while doing high-intensity exercises might leave you weak and hypoglycemic.

 

THE RIGHT BALANCE IS KEY

The main point in being lean and fit is to achieve the perfect balance between your calorie intake and exercise. Be sure to always have a balanced meal that won’t make up too much calories as this may lead you to look too bulky and muscular. Also, keep active and exercise at least 5 times a week to help burn some extra calories as well as increase your muscle strength and definition. Don’t forget to have the right amount of vitamins and minerals in your system in order for you to utilize your energy stores more efficiently throughout the day. Also, drink plenty of water in order to hydrate yourself and help your metabolic system perform efficiently. Doing just the right exercise and eating just the right amount of food and drinking adequate amounts of water is a sure fire way to getting lean and fit.

 

Hopefully, this article will help you achieve the dream body you’ve always wanted. Try these tips out and let us know your success story.