Have Good Nutrition
"I do the same exercises I did 50 years ago and they still work. I eat the same food I ate 50 years ago and it still works." - Arnold Schwarzenegger
The same way you nurture your mind by adapting disciplinary habits, you must give your body proper nutrition, to work in conjunction with achieving your desired physique. Getting the right nutrition will contribute to your motivations, obtain long lasting energy to build your best performance in the gym. So have fun clearing your mind, shredding body fat, saving money and becoming happier. It's time to change your body's perception of taste. Limit your food pallet to your favorite nutrient dense whole foods consisting of Lean proteins, healthy fats, complex carbohydrates, vitamins & minerals. This will destroy your unhealthy cravings, give you sustained daily energy, improve your brain function & prohibit your body from absorbing fat. Prioritizing these nutrients will break down and digest food properly, prohibiting your body from storing fat.
What you choose to consume will determine how you feel. Get in your kitchen, and nurture your body & mind.
Believe it or not, if you spend some extra time in the kitchen and pay attention to nutrition facts, you can eat your favorite meals while consuming less calories. Yet, still leaving the dinner table much more satisfied than ever before. You will discover meals you enjoy more than ever before. Trust the process
Make a list of your favorite whole foods, then optimize them for your meals with naturally made, healthy supplements, seasonings, cooking strategies & recipes to create nutrient dense meals you can consistently enjoy on a regular basis. Drink Water - Staying hydrated does wonders for eliminating false hunger. For example, people who say they have a "sweet tooth", at night often accept they cannot change that fact. Believe it or not your body learns patterns and will consistently crave sugar at the same time as long as you play along. If you, for example, decide to eat something filling like an apple or a few eggs at night for a few days to a week, your lifelong cravings would disappear. Eventually you may not think twice about just drinking a glass of water at night, brushing your teeth and calling it a day.
Create a Caloric Deficit
To lose body fat, you must consume fewer calories than you expend. A safe caloric deficit is typically around 500 calories per day, which can lead to about 1 pound of fat loss per week. Ensure that this deficit does not compromise your energy levels or muscle mass.
| Nutrient | Whole Food Sources |
|---|---|
| Protein | Chicken breast, eggs, lentils, chickpeas, quinoa |
| Carbohydrates | Sweet potatoes, brown rice, oats, whole grain bread |
| Healthy Fats | Avocados, almonds, walnuts, chia seeds, olive oil |
| Fiber | Broccoli, apples, berries, lentils, whole grains |
| Vitamins | Spinach, kale, carrots, bell peppers, oranges |
| Minerals | Bananas, nuts, seeds, leafy greens, fish |
| Antioxidants | Berries, dark chocolate, pecans, artichokes |
| Hydration | Water, coconut water, watermelon, cucumbers |
| Omega-3 Fatty Acids | Salmon, flaxseeds, chia seeds, walnuts, sardines |
| Iron | Red meat, spinach, lentils, pumpkin seeds, quinoa |