There is only one thing that you absolutely have to dial in to be successful at your weight loss or fitness plan – and it’s the most overlooked.
OK, I wasn’t 100% truthful with you. Success at weight loss and fitness is the cumulative affect of many factors. HOWEVER, the most important of these, is the one thing that most people can’t or don’t know how to dial-in properly. That one critical element is..
When to eat, what to eat, how to prepare the proper meals, and what supplements to take are all questions that we encounter on a daily basis from multiple people. One of the most common things we at Body Spartan hear is,
“I’m working hard in the gym and eating right but not seeing results”
This instantly tells me that the person is either not doing one or the other of those two things properly. More often than not, it’s the “eating right” part of the equation that is the culprit. This is mostly because the majority of people were taught that eating right included large amounts of carbohydrates at the bottom of their food pyramid and also because they aren’t really keeping track of everything they ingest.
Track your nutrition
Nutrition is a science and it really comes down to calories in must be less than calories out for weight loss. Now, it gets a lot more complicated than that when trying to maintain lean muscle mass and lose only body fat. This is simply because there are many factors that go into custom tailoring nutrition for each person, since each person’s body is slightly different (or drastically different) from the next.
Here’s your assignment:
Get a small spiral notebook and keep a journal for ONE WEEK of everything that goes into your body. Note the following for each entry:
- What you ate
- What time you ate it
- Nutritional facts for what your eating or drinking including for your serving size:
- Sodas, juices, and basically everything BUT water will need to be logged as mentioned above.
- Any snacks your grab, right down to the tiniest morsel. This includes things like eating a small handful of M&Ms, one single Starburst candy, a handful of trailmix..ANYTHING you ingest.
After a week, you can see exactly how many calories, on average, you consume in a day. You will also see the average amounts of your macro-nutrients you are ingesting (protein, fats, and carbs). If you’ve never tracked your nutrition, I guarantee you will be shocked at how much OR how little you actually take in over the course of a day.
Find a meal plan or nutrition plan that’s customized just for you
Now that you’ve got a good idea of your daily caloric and macro intake, it’s time to dial it in for your specific fitness goals or weight loss goals. Whether you’re a bodybuilder, a mom, or just someone trying to lose a little extra body fat, nutrition is 80% of the equation.
Think about this. You are only in the gym for about an hour a day. During that time you are tearing down muscle fibers, putting your cardiovascular system to work, and sweating out tons of water. After your workout is when your muscles start to grow and your body recovers. It’s imperative that you feed your body all the nutrients it needs throughout the day in evenly timed meals and portions so that there is a steady supply of these nutrients ready and available at all times.
Eating more frequently and in smaller portions, will increase your metabolism. At a minimum, you should eat 5 times a day. Personally, I eat 7 times a day. I know it sounds tough, or even crazy but there’s a method to make it simple. It’s called “Meal Prep”.
Once you have your custom meal plan or your custom nutrition plan dialed in, success from then on really hinges on making sure you eat what’s on that menu. Pick a day and do meal prep. This is where you cook all your meals for the upcoming week (or a portion of the week), stick them in Tupperware and stack them in the fridge. Then, every morning before you leave for work you grab a few pieces of Tupperware, your shaker cup and some protein powder, and you’re off to work with all the nutrition you need to get through the day.
Not only will you start rocketing towards your fitness goals, you’ll also be saving money compared to eating out.
Now that you know nutrition is the key to succeeding at your fitness goals, it’s time for an actual meal plan.
Body Spartan’s meal plans come with our online coaching and are:
- Custom tailored just for your body
- Designed just for your specific goals
- Use cutting edge software designed by licensed nutritionists
What you get:
- Custom meal plan with easy to follow daily meals.
- Meal schedule – we tell you what to eat and when to eat it
- Full workout plan
- Mobile friendly meal plan
- 24/7 email support
Fill out our application for online coaching today to be considered. We accept only a limited number of people each month to be coached by our team.
Remember, the key to success with your fitness goals is 80% nutrition. What we learned as kids no longer applies to “eating right”. Our lifestyles have changed, science has evolved, and it’s up to you to take the next step. With these tools, you can succeed…and you will.