Golden Rules of Nutrition
Everyone knows that eating nutritious food plays an important role in all areas of life! Healthy eating is known to prevent disease, improve sleeping patterns, increase your energy levels and keep the physique you’ve always wanted. Here are my top 5 tips on how to keep you on track every day:
1. Be Consistent
In my opinion, being inconsistent is one of the biggest downfalls everyone encounters. Don’t forget it can take 6-12 weeks to notice physical change in the body so don’t get disheartened after 4 weeks of eating clean and training your heart out. If you don’t stay consistent with your nutrition, training and rest it will be very difficult to get close to your goals. Consistency is about making a lifestyle change and giving your body the right environment for it to grow!
2. Keep A Food Diary
Sometimes what you may actually think is ‘healthy’ food can often be misleading. There are many products being marketed as healthy alternatives, however they are still calorie dense. Keeping a food diary will show you exactly what you are eating and hold you accountable. You will be surprised at what adds up!
3. Measure And Assess
We all have individual goals and our bodies will respond differently to nutrition programs and training. By periodically measuring your girths, weight and body fat percentage you can see how your body is adapting to the food that you’re eating. If things are going in the wrong direction you have the opportunity to quickly alter your diet and steer yourself back towards where you want to be!
4. Stay Hydrated
The human body is around the 55% – 75% water, so making sure these fluids are replenished is critical. Studies have found that as much as a 2% loss in fluids can cause up to a 20% decrease in mental and physical performance! If you want to keep gaining lean muscle mass make sure you never leave home with out your water bottle.
A great indication of adequate fluid intake is the colour of your urine! A general rule of thumb is if your urine is clear or light yellow, you’re hydrated. However, if it’s dark yellow or brown, you may want to drink some more water!
5. Don’t Skip Meals
We’re all guilty of living busy lifestyles, whether it’s running late and getting caught at important meetings or simply over committing your self! If you want to gain lean muscle mass you need to make sure you’re feeding your body the nutrients it needs, consistently. It may mean that you need to prep your meals the day or week before and carry them around in a cooler bag. The old saying ‘if you fail to prepare, you prepare to fail’ plays a huge role in this point.
Author: Jerome Felix
Jerome is the owner of Momentum Lifestyles based in Perth, Australia. They specialise in Pre Made Muscle Building Meals, Nutrition Advice, Personal Training, and Boot Camps