Can you believe it is already mid year? OMG! Seems like just yesterday we said Happy New year to each other.
How far have you gone on your healthy lifestyle journey?
You see, i understand that this lifestyle may seem had but you have to live intentionally. You can make it work.
That is why here at ARIELLA FITNESS, we have created this June calendar to guide you to a healthier you.
The goal is that you incorporate these daily suggestions into your daily lifestyle, and watch yourself end June healthier and happier. There is nothing stopping you. The question is HOW BAD DO YOU WANT THIS?
To most people Fasting and Fitness or even staying healthy should not be used in the same sentence. But there is no better time to maintain a healthy lifestyle like during fasting. It can be incredibly hard, but a little positive mental attitude goes a long way because most of the battle is in the mind. I am glad to be sharing these tips on behalf of TECNO Mobile Nigeria to help you through your period of fasting.
Let’s start this way:
1.Go for a medical check-up. Yes, I said it! it is important that you visit your doctor during this time, especially if you want to exercise during your fasting period.
2. The important meal before you start your fast! The pre-dawn meal helps your body stay hydrated and fuelled up on energy and nutrients until your next meal after you conclude your fast. It also helps you avoid overeating when you break your fast at sunset.
Your pre-fast meal should be a balanced diet. Focus on complex carbohydrates like Beans, Oats, Corn, sweet potatoes, wheat and Protein rich food like eggs, fish, meat, milk.
3. Add in Fruits and Vegetables at all your meals. Fruits and vegetables are a great snack and a healthy alternative to pastries and sweets usually consumed during fasting periods. Some fruits and vegetables naturally contain high water content, especially cucumbers, golden melon, watermelons, pawpaw and oranges. Eating these after fasting hours can help keep you hydrated.
4. Plan your exercise routine. Keep your workouts short, best if you do total body exercises like skipping, running, or aerobic workout. As you get more comfortable, you may gradually increase your exercise time. You may exercise just before you break your fast to avoid dehydration and so it coincides as your post workout meal. But if you can’t work out after breaking your fast, allow at least 2-3 hours after eating to begin your exercise routine, to give your body enough time to digest food properly.
5. Break your fast slowly! While it is tempting to overindulge once you break your fast after a day of food deprivation, remember that you should take it slow.
First take some water and then wait before starting your main meal. You can add in 2 or 3 dates here. Dates are a great source of energy for the body, helping it to secrete digestive enzymes in preparation for the upcoming meal. Afterwards, You may eat the main meal. Remember as stated above, it should be a balanced meal.
6. Water! Water! Water! Drink at least 2/3 litres of water a day. Beware of consuming a lot of popular sugary drinks such as Kunun, Tamarind, Fura and Zobo. It is best to avoid caffeinated drinks such as strong tea, coffee and colas, as they may make you dehydrated. Water is the best option!
7. Rest! This is one overlooked part of fasting, but it is very important. Rest is part of the process. Be intentional with getting a good night sleep.
This is an example of a 4-day Fasting healthy Meal and Fitness plan:
Before the fast
Breaking of fast
Pap + Moimoi + Watermelon
Okro soup + Eba + 1 cucumber
20 mins jogging
A bowl of oats + mangoes
Beans porridge + fish with steamed greens
15 mins Interval training
Boiled sweet potatoes and vegetable sauce with fish
Moimoi and vegetable salad + watermelon
20 mins Aerobic exercises
Boiled plantain and vegetable egg sauce + 1 apple
Goat meat pepper soup and Eko + Golden Melon
It is okay to struggle. It isn’t meant to be easy and as with most things in life, the harder the struggle, the greater the reward. But it is possible and you can achieve this. Take this one step at a time. Overall, we want you to enjoy the process to a healthier you. Look at it as a personal challenge and one that brings great reward.
I want you to think of your belly fat like a bank account. But instead of storing money, it stores fat. Like plenty fat.
If you spend more than you’re earning, eventually you’ll run out of money. In much the same way, getting rid of visceral fat is all about creating an energy deficit by “spending” more energy than you get from your diet.
You’re said to be in an “energy deficit” when there is a mismatch between the amount of energy your body needs and the amount it gets from food.
As a result, it starts looking for something to make up the deficit.
And, provided your diet and training program are set up right, that “something” will be the fat you want to get rid of.
When it comes to losing visceral fat, the food you eat (or don’t eat) is a lot more important than what you do in the gym.
The key things to focus on are creating an energy deficit, getting enough protein (which fills you up as well as helping your muscles repair and grow), eating more simple, wholesome, nutrient-dense foods, and cutting down on the junk that you know isn’t doing you any good.
Ultimately, the “best” meal plan for losing visceral (belly) fat is one that you can stick to.
Compliance and consistency trumps most other things when it comes to getting in shape.
Doing hundreds of crunches is not going to selectively burn the fat from your belly.
Same thing goes for sit-ups, the bicycle crunch, leg raises or any of the various “drawing in your belly button” exercises.
These exercises will build and strengthen the abdominal muscles that sit underneath your belly fat.
But they won’t get rid of the fat that’s covering them up.
Incorporate weights. Add in some squats but most of all, Eat smart!
Eggs are one of the healthiest food you can eat if you want to lose weight. They are nutrient- packed, rich in protein healthy fats and lots of vitamins and minerals especially the yolk. Yes! i said it…the yolk!
Over the years, eggs have been termed that ‘evil cousin’ that causes a lot of bad things. Just because the yolk contains cholesterol. But you see, cholesterol is not just that simple. We have good cholesterol and bad cholesterol. Eggs are enriched with the good cholesterol. And hey! you need cholesterol to make steroid hormones (testosterone, estrogen, cortisol) in your body. Cholesterol makes up the structural element of every cell membrane in your body.
One large egg has approximately 78 calories only. However, remember that frying your eggs significantly increase the calorie content of the eggs. Because eggs are rich in protein they help keep you fuller for longer thus leading to a reduced quantity of food generally you would have eaten.
If you can not afford chicken, eggs are a cheaper alternative. You can add some spiciness and its a full delicious spicy poultry meal. 🙂
Eggs may help boost your metabolism, because it contains lots of amino acids, your body could readily use it for metabolism.
Eggs are very easy to prepare and are a great way to start your day.
So why not incorporate some eggs in your balanced healthy meal plan for the week and watch the weight drop off. Remember, too much of healthy food will NOT lead to weight loss. As always, BALANCE is key.
If you have been on this healthy lifestyle journey for a while, you will agree with me that weekends can be toughest. Sometimes or maybe most times, we fall off the wagon on weekends. But is it supposed to be so?
This can happen especially when there is no adequate planning. I always say, planning is key to succeeding on this weight loss journey.
If you know you have parties or events to attend through the weekend, ensure you do not lose your goal focus because of the parties. And of course it is important that you have fun too.
So you must plan all daily meals around this event. Eat light before the party so that you have your main meal for the day at the event.That way, you do not exceed your daily calorie goal.
Also, while at the parties, get up and dance! Move your body! Remember, you are meant to have fun. So have fun and burn some calories while at it! You can burn as much as 1000 calories in one hour of intense dancing! So dance!