For my fitness plan, i try to follow the 80/20 rule. My research has shown, that this is a super effective and do-able plan. You see, some people go all in with exercise, and are killin' it 6 or 7 days a week. But, they you'll see them chowing down on super unhealthy fast food, burgers, pizza, giant endless salad bars, with tons of dressing.
Rather than setting yourself up for failure by trying an unrealistic work out regiment, make it do-able for YOU. The 80/20 plan, focuses on 80% of what you do needs to be focused on healthy eating habits, and 20% on exercise. Simply said, both are important, but what you eat is significantly more important than working out 7 days a week. If you work out 7 days a week for hours a day, but are slamming down too many calories, then its a vicious cycle.
Instead, try this for example. This is what i did, and its very do-able, and something you can stick to because its easy.
Food:
Each day, i try to keep my total calorie consumption at around 1,800 calories. That is going to vary depending on your body type, weight, height, gender and so on. I'm very small so i can easily live on 1,800 calories a day. I try to make them smart calories. So for example, i wont waste my calories on soda. Its pure sugar, doesn't quench your thirst and all that sugar piles up into excess calories and eventually more fat gain. So instead, i drink a lot of water. I also try to eliminate excess bread, pastas, and desserts.
A typical day might look something like this:
Breakfast options:
1) Oatmeal, with raisins, and almond milk, some fruit.
2) 2 fresh eggs, with 2 strips of bacon and fruit
3) Fruit smoothie
4) Cheese omelette with ham, and fruit.
Lunch options:
1) Grilled chicken with pineapple chunks
2) Mixed veggies
3) Veggie burger with small salad
4) Lean ground beef hamburger, with lettuce, tomatoes no bread
Dinner options:
1) Small sirloin or filet steak, with mashed potatoes and veggies
2) Grilled chicken salad, light dressing
3) Steak salad with light dressing
4) Broiled salmon
Excercise:
If you cant afford a gym membership don't sweat it, you can do this at home. The key is, consistency, and a plan you will stick with don't overwhelm yourself.
If you are not going to the gym, then here is a simple work out plan from home.
I like to try to get up early and get this done, before my day gets too busy.
Wake up, put on sweats and sneakers, and get dressed.
Stretch your legs, lower back, etc, to limber up and so you dont pull any muscles. There are many fantastic stretching tutorials on YouTube.
After you stretch, every other day, or 4 days a week, commit to a very brisk one mile walk.
on the off days, do 3 exercises that will help you and that you can commit to and handle.
Planking, start with 30 seconds 3 sets of 10, and move it up from there.
push ups. start with doing just 5 push ups, 3 sets
sit ups. start with just 5 sit ups, and do 3 sets of 5, and build on that from there.
Be consistent, stay encouraged, and motivated. The key is, don't give up. If you don't do it one day, or have a bad day of eating, jump right back on it, and don't get discouraged because you strayed off the path for one day.
You got this!
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