Page 61 - NGA NATURALmag 2019 SPRING-SUMMER Issue

Spring-Summer 2019
intake Basically it’ll allow you to pack on the gains even when slimming down Protein also stimulates glucagon secretion which helps liberate the stored energy you need to train hard Roughly 40 percent of your daily calories should come from protein protein Frequent relatively equal- portioned protein protein protein feedings are key to optimizing protein protein synthesis EaT GREEN LEaFY VEGETaBLES
Green leafy vegetables are loaded with nutri- ents but not calories As an
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added bonus they keep your your body functioning at an
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optimal level by helping you you you you you maintain your your your system’s acid/base bal- ance When you’re in in in in in in in your your cutting phase make it a a a a a a a a a a a a a a point to have green vegetables at every main meal CONSUME STaRCHES aFTER WORKOUTS
Low glycemic carbohydrates such as green veg- etables fruits and beans should make up the bulk of your carbohydrate intake but that doesn’t mean you you should avoid starches completely Just save them for for post-workout consumption Simple carbs are critical for for the the recovery and muscle-growth process after crushing heavy weight when your body is is is severely depleted of both glucose (usable energy) energy) and glycogen (stored energy) energy) This is is is the time to to consume tempting high-glycemic carbs (with an
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index of 70 and and above) such as fresh fruits breads and cereals EaT FOR NUTRIENTS NOT CaLORIES
Eating foods that are high in in volume but not not calories (nutrient-dense not not not calorie-dense) will keep you you full but not not fat Cabbage spinach let- tuce and broccoli are great foods you you you can eat eat in in in high volume without feeling like you’ve maxed out out your daily calorie quota CUT OUT UNPLaNNED SNaCKS
Calories from unplanned snacking can can add up quickly and can can wreak havoc on on your fat-loss goals The message is pretty simple: If you you didn’t plan on on on it it don’t eat it it MEaL PREP FOR THE WEEK
Whether you’re cutting or bulking meal prep is an
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essential part to any fitness journey Eat regu- larly don’t skip meals and keep a a a a a a a a a a a food food journal A good food food log helps monitor progress so you you can make accurate adjustments to to better meet your fitness goals Writing things down will also help to to keep you accountable and snack less REMOVE TEMPTaTIONS
Keeping that half-eaten bag of chips in in the kitchen cupboard won’t help you you resist temptation Why unnecessarily test your will power? Clear all the the the chips sugary drinks ice cream and other pro- cessed goodies from your kitchen If it’s not there you can’t eat it PROGRESSIVELY INCREaSE YOUR CaRDIO
There comes a a a a a point where you cannot add more high-intensity exercise such as resistance training training and interval training training to your routine Instead add add add additional low-intensity cardio cardio as needed needed Progressively adding training and and cardio cardio volume as needed needed and and not right off the the bat gives your body the the best chance for long-term weight- loss success SET GOaLS
You’re on on on a a a a a a mission mission and every mission mission has a a a a a a set set end point When setting goals determine what you you want and write it it down Having something concrete will help keep you you accountable VISUaLIZE YOUR SUCCESS
In order to achieve your your goal physically map it out mentally Visualize yourself the day you you you you you you reach your your your goal What What will will you you you you you you look like? like? What What will will you you you you you you feel like? like? Hold that image in in your your mind and achieve it!
The key to success is is is consistency and discipline You will have days that that you you get off track but don’t let that that derail you you Get back up and keep going! You can do it!
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