IT’S THE START OF WEEK THREE!
In a nutshell, here are the four adjustments you will make this week:
Start using Detox Tea
Eliminate refined** foods
Adjust macros to 28g protein, 20g complex carbs, 8 g fat per meal
OR 40% calories from protein, 30% calories from carbs, 30 calories from fat per meal
Snacks would be half of the meal macros
Implement Visualization EVERY DAY!!!
If you’ll recall, at the beginning I posted an article entitled “The Six Components of Fat/Weight Loss”. The first two components you’ve already started implementing. They are Programmed Exercise and Nutrition. I will continue to touch on the nutrition aspect and post more helpful information and recipes, but this week we are going to focus on the third component which is Sleep/Rest/Recovery.
I think you already know this, but in case you don’t….you need to be getting good, solid sleep every night, especially with the physical demands of the workouts. Everyone needs between 6.5 and 8 hours of sleep. If you’re trying to get by on 4-5 and you wonder why you’re not losing weight, well, there you go! Your body cannot rejuvenate and thrive on minimal sleep. Doing so increases your cortisol (the stress hormone) which in turn makes it a lot harder to lose weight (this will be touched on more later in the program). For now, go to bed at a decent hour. Get in a reasonable routine of waking up at a certain hour (especially to get your workout in if you’re doing it in the a.m.).
As you are aware by now, Sundays and Thursdays are active recovery days. That simply means active rest in the sense that you use these days to do lighter physical activity such as a long walk, easy short run, easy rowing session or yoga. Keep in mind that if you use these recovery days to squeeze in another demanding workout, you are not helping yourself. Overtraining has been shown to cause weight gain, cause sleep disturbances and increase cortisol (the body’s stress hormone). Symptoms of overtraining are fatigue, slower muscle recovery from workouts, insomnia and/or less restful sleep and dreaded weight gain just to name a few. So please don’t fall in the trap of thinking more is better.
Something kind of sewn into the fabric of your sleep/rest/recovery is your body’s ability to detox physically and most importantly mentally. Your ability to sleep/rest/recover is directly related to your ability to deal with stress. So in addition to the healthy habits we implemented the first two weeks, I want you to focus on elimination and detoxification, and not just your body. I also want you to start eliminating toxic/negative thoughts and thinking patterns. Mental health is directly related to physical health and the motivation to make better choices.
For the body detox and elimination portion, if you haven’t already done so, start drinking some form of detox tea 2-3 times a day. I use Yogi Detox Tea. They have several versions you can find online if you don’t like what Harris Teeter, Target, Walmart or your local health food store has in stock. When you steep the tea, feel free to use more than one bag. I recommend 2 at a time…and I steep it in at least 10 oz of water. Let it sit for at least 5 minutes. And no need to drink it hot necessarily. Make it into an iced tea if you prefer.
With your detox, please increase your fiber intake (cruciferous vegetables, flax seed, steel cut oats, berries, green leafy vegetables) AND your water intake (I would recommend 84 oz of water a day at this point). Just be sure you are getting enough electrolytes too (salt, potassium, calcium).
Lastly, if you are not into sauerkraut, kimchee or organic, lowfat yogurt, then you really need to start taking probiotics. And I wouldn’t go with what you can find at Walgreen’s or Walmart. You will need something a little more substantial. Look for recommendations on the Recommended Items tab.
AVOID/ELIMINATE REFINED FOODS
For the elimination part, if you didn’t do so last, week, it’s definitely time to start eliminating as many refined, processed foods as possible. Bread, crackers, pasta, canned foods (Yikes, I know…glass is okay), wheat products, corn products (esp. corn syrup of any kind), and of course ANYTHING WITH SUGAR. I think you get the picture.
You’ll notice I increased your fat intake recommendations and reduced your carbohydrate intake. Here is a list of good fats and bad ones. Please familiarize yourself with this:
Now for the toxic thinking and negative thought patterns, I have addressed this subject more fully in an article posted under the tab “This Week’s Article (s)”, so please be sure to check that out. In addition, please, please, please continue imagining your perfect self, whatever that is to you. If you haven’t done this exercise already, it’s time to start! Pronto! You have no idea how much of a difference this will make for you over the long term!
“Imagination is more beneficial than science”
I want you to imagine how that perfect self feels, how he/she works out, how he/she eats healthy, sleeps great, etc. Visualization of a desired outcome (here it’s losing fat weight, breaking bad habits, getting stronger, leaner) has been proven time and time again in multiple settings to play a major role in achieving goals and being successful. Phil Jackson, Michael Phelps, Mary Lou Retton, just to name a few have all used the technique of visualization to win games, medals, etc.
So how exactly do you start? You start the VERY FIRST PART OF YOUR DAY visualizing who your ideal self is and then you go to sleep doing the same thing. And it doesn’t matter if you feel silly doing it. Just do it! I guarantee your day will go better and you will sleep better at night too! This is just the first step, but it’s the most important. This is the most important lifestyle change you will make this week and I want you to give your full energy and devotion to making sure you do it at least twice a day (waking up and going to bed). And if you want more reasons and how-tos to implement visualizing, READ MORE HERE
Lastly, remember health and fitness isn’t just about nutrition, strength and agility. A key component to your health is a happy mind. If you’re stressed out and not sleeping/resting/recovering very well, then you won’t see as much progress. Some of you may be behind the eight ball when it comes to catching up on sleep and ridding the body of excess cortisol, so I’ve posted some great supplements that I LOVE and I hope they will help you too! Check them out on the Recommended Items tab.
ARTICLE OF THE WEEK