When you’re trying to lose weight, it’s hard to strike a balance between eating right and keeping your energy up. Most of us learn that the hard way. Have you ever experienced a dizzy spell halfway through a cardio interval? Have you ever felt your muscles weaken in the middle of a strength session? It’s probably has something to do with your diet and fitness habits. Make the following tweaks to your routine so that you can burn fat like a champ AND stay energized.
- EAT STRATEGICALLY
If you want to maintain high energy levels, proper meal timing is essential. While an overabundance of grains can contribute to weight gain, carbohydrates act as your biggest source of energy. Eat carbohydrates in small portions before your most intense sweat sessions. You will feel stronger during your workout, and more capable of exerting maximum effort. Make sure that this meal is 1.5 – 2 hrs before class. This allows for proper digestion. If you work out early in the morning, have your carb-dense meal the night before.
- REDUCE YOUR ALCOHOL INTAKE
Consuming alcohol can be detrimental to performance during workouts. It can lower your body’s blood glucose level, stripping your energy. Alcohol also acts as a diuretic, which can lead to dehydration. While every body is different, a good rule of thumb is to avoid drinking the night before you teach or take a high intensity class. For maximum results, reduce your overall alcohol intake to less than 3 beverages per week or eliminate it entirely.
- HYDRATE! HYDRATE! HYDRATE!
Did you know that, if you feel thirsty, you are already dehydrated? Most people only begin drinking water when their body is begging for it. Unfortunately, you won’t magically become hydrated the moment you start sipping. You must drink consistently throughout the day in order to maintain proper hydration levels. Aim for 50% of your body weight in ounces every day. This is especially important if you work out 3 or more times a week at moderate to intense levels. If you sweat heavily during workouts, drink even MORE.
- PLAN RECOVERY DAYS
When you exercise, your muscles tear and your body becomes inflamed. That’s why you feel sore after a tough workout. It’s a natural part of the process of getting fit. However, your health suffers if you keep your body in that state for too long. Do you often feel fatigued or lethargic after a week or two of intense workouts? If so, you may be over-training. Your muscles recover faster and more efficiently when you rest. Take 1-2 days off from strenuous activity every week. If you must to do something, active recovery is a great option. For example, go for a walk, get a massage, or take a gentle yoga class.
Now that you know how to optimize your healthy habits, implement one or two these tips into your routine today. By the end of the week, you should feeling stronger and more lively!
Good luck 🙂
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