STEP 4 - INCORPORATE EXERCISE INTO A DIET
#1. DON'T OVERDO IT
HAVE A PLAN WHEN HEADING INTO THE GYM AND DON'T EXCEED IT.
IT'S EASY TO HOP ON THE EXERCISE BANDWAGON AND END UP IN THE GYM FOR 2+ HOURS WHEN YOU'RE MOTIVATED AND EXCITED. THIS BAD BEHAVIOR WILL BECOME THE END GAME FOR YOUR DIET EFFORTS. SOON YOU'LL FIND YOURSELF DRAGGING TO GET TO THE GYM AND FALLING OFF THE WAGON.
#2. AVOID NEGATIVE SELF-TALK
DON'T BE OVERLY CRITICAL OF YOUR APPARENT WEAKNESS DURING THE DIET PHASE.
YOUR CAPACITY FOR MENTAL AND EMOTIONAL RESILIENCE WILL BE DIMINISHED, AND YOUR ENERGY LEVELS MAY BE ALL OVER THE PLACE DURING A DIET. PLAN FOR THAT. HAVE COMPASSION AND PATIENCE FOR YOURSELF.
#3. PRIORITIZE SLEEP FOR RECOVERY
YOUR ABILITY TO RECOVER AS QUICKLY WILL BE HAMPERED DURING CALORIC RESTRICTION.
MAKE SURE THAT YOU ARE GETTING AS MUCH SLEEP AS YOU NEED! DON'T LIMIT YOURSELF BASED ON OTHERS' OPINIONS.
WHEN I'M DIETING, I'LL SLEEP AS LONG AS 10 HOURS A NIGHT.
#4. EXPECT TO FEEL SLUGGISH
WHEN YOU'RE DIETING, ONE OF YOUR BODY'S DEFENSE MECHANISMS IS TO REDUCE ENERGY EXPENDITURE.
YOU SHOULD ANTICIPATE FEELING MORE TIRED THAN NORMAL AND WORK THROUGH IT THE BEST YOU CAN. DRINK AN AFTERNOON COFFEE, OR TAKE A QUICK NAP IF YOU CAN.
#5. EXPECT TO FEEL HUNGRIER
WITH CALORIC RESTRICTION, LEPTIN LEVELS DROP AND GHRELIN LEVELS INCREASE.
YOU WON'T FEEL AS FULL OR SATISFIED WHEN YOU EAT, AND YOU WILL FEEL HUNGRIER BETWEEN MEALS. EXPECT THIS CHANGE AND STAY STRONG!!
#6 TAKE YOUR REST DAYS!!
IF YOU'RE IN THE GYM 7 DAYS A WEEK, YOUR DIET WILL BECOME UNSUSTAINABLE AND IT WILL FAIL.
DO NOT GO TO THE GYM ON REST DAYS DURING A DIET. YOU REALLY NEED THEM.
IF YOU'RE DETERMINED TO BE ACTIVE TRY GOING FOR A WALK, DOING SOME YOGA, OR GOING FOR A LEISURELY BIKE RIDE.
CARDIO VERSUS STRENGTH TRAINING ON A DIET
ADDING EXERCISE ON A DIET CAN BE RISKY BUSINESS...
APPLYING EXERCISE INTELLIGENTLY TO A DIET CAN REALLY HELP THE WAR EFFORT , HELPING YOU BUST THROUGH PLATEAUS AND PRESERVING MUSCLE MASS.
CARDIO CAN EASILY INCREASE YOUR CALORIC DEFICIT WITH VERY LITTLE EFFORT. SOMETHING SO SIMPLE AS HOPPING ON A TREADMILL AND GOING FOR A BRISK 10-MINUTE WALK CAN BURN 60-100 CALORIES. USE IT SPARINGLY AND MAKE IT COUNT!!
PERSONALLY, I APPLY THE MINIMUM EFFECTIVE DOSE WITH CARDIO AND I HIGHLY ADVISE YOU TO READ THE ARTICLE I WROTE ON ITS APPLICATION. (SEE LINK)
STRENGTH TRAINING CAN HELP OFFSET THE MUSCLE LOSS OF MAINTAINING A CALORIC DEFICIT FOR A PROLONGED PERIOD OF TIME.
IMAGINE YOURSELF IN A BOAT; THE BOAT HAS A HOLE. YOU'RE BAILING WATER AS FAST AS YOUR ARMS CAN MOVE. THAT, MY FRIENDS, IS A DIET WHILE STRENGTH TRAINING. NOW ASSUME YOU'RE DIETING WHILE EATING MORE PROTEIN AND STRENGTH TRAINING; YOU JUST GREW A SECOND PAIR OF ARMS. IT WON'T COMPLETELY KEEP YOU FROM DROWNING, BUT IT'LL DAMN SURE HELP!!
ALSO, THE EXTRA ACTIVITY WILL OFFSET THE REDUCED ENERGY OUTPUT AND HELP YOU BURN A FEW EXTRA CALORIES.
I'VE INCLUDED A BEGINNER'S STRENGTH TRAINING PROGRAM FOR THOSE GETTING STARTED.
MEMBERS HAVE ACCESS TO MORE ADVANCED WORKOUTS, TRAINER'S WORKOUTS, AND THE EXERCISE LIBRARY. IN ADDITION, MEMBERS HAVE ACCESS TO RECIPES, NUTRITION, AND OTHER EXCLUSIVE CONTENT.