Here are some basic health tips from my site, if you're starting out on your health kick these are some useful things to keep in mind! PM if you have any questions
Tip #1 Don’t starve yourself: Reducing your calorie intake to an amount less than eight times your body weight may cause your metabolism to institute severe energy-saving measures that will make you dumb and grumpy, as well as reduce the rate your body burns calories. It may also cause a reduction in lean body mass. During severe calorie restriction, excess muscles are regarded as expendable and fat reserves are not.
Tip #2 Eat six times a day: By feeding your body frequently throughout the day, you can avoid binge eating; maintain stable energy levels and facilitate a healthy metabolism. It’s also a great way to provide your body with the nutrients it needs to recover from resistance training. If consuming six meals a day is a challenge, add meal replacement drinks into your array of meal options
Tip #3 Eat protein and carbs at each meal: By combining protein and carbs in each meal, you’ll maintain more stable energy levels and provide your body with a constant supply of amino acids and glucose which help support muscle tissue.
Tip #4 Prepare meals ahead of time: Most of us are too busy to prepare healthy, low-fat foods every day – that’s the secret to the success of fast-food restaurants. One Possible solution would be to prepare some nutrient dense, low calorie meals on Sunday night or whenever you have some extra time and then freeze them.
Tip #5 Snack Frequently but wisely: It’s been shown that spreading your calorie intake throughout the day by eating more often increases your metabolism. Obviously , you need to make good choices, but the increase in metabolism from frequent feedings and the improved ability to avoid binge eating and poor food selection due to never reaching ‘I’m starving’ status will yield significant fat loss.
Tip #6 Keep alcohol to a minimum: For some reason, people tend to ignore the calorie content of alcohol when monitoring their calories. A bottle of wine or a six-pack of beer can add anywhere from 625 – 1,100 calories to your diet. In addition, a gram of alcohol has about seven calories – nearly as much as a gram of fat, but both are metabolized and stored by the body very easily.
Tip #7 Cheat once a week: No one can eat “perfectly” all the time without feeling overly restricted. If you’re craving something that doesn’t fit into your nutritional plan , hold off that craving until your “cheat day”. One day a week, forget calorie counting, portion control, etc. And eat whatever you’d like. By giving yourself this option, you can maintain the discipline you need to be successful the other six days of the week.
Tip #8 Build more muscle: Not only will additional muscle help you look leaner but it will also make your body more metabolically active. Muscle burns calories just sitting there. It makes sense, though. Fat is metabolically inactive. It’s simply stored, just ‘hanging around’ until it’s needed. Muscle, on the other hand, is constantly demanding energy (calories). The more muscle you have, the more calories you need just to maintain your present weight.
Tip #9 Buy a pedometer: A pedometer will prevent you from ignoring a sedentary lifestyle. By simply measuring your level of activity you can set the goal of incrementally increasing it over the course of the upcoming days, weeks and months.
Tip #10: Drink more water: The human body can last weeks without food, but only days without fluid. It has no way to store the fluid it needs to replenish the blood in order for body functions to work properly. All fluids count towards the daily total and 1.9 liters is a good rule of thumb
Hit me up if you have any questions, FrankBlack