3 Great Ways to Boost Your Performance Goals
I often work with athletes as well as everyday people who need help losing body fat. A common issue that arises is, “I work so hard in the gym, but I can’t decrease body fat!” or “My diet isn’t that bad.” While there are other possibilities, diet is usually the key. For athletes and the average gym enthusiast, follow these three steps:
1. Keep a Food Journal
Food logging can be frustrating, but it is the simplest way to identify needs in your diet. Be honest and as accurate as possible. Handwriting a food journal can be a great way to get started. When it comes to food, apps like “Lose It” or “MyFitnessPal” work best. Learn which macronutrients you are missing, consuming too much of, or not getting enough of. Many answers can be found through food logging. For athletes, food is a way to get ahead of the competition; it is often the most under-trained and under-focused area. For the gym enthusiast, it’s the best way to identify why results are slow or not happening.
2. Drink More Water
Water is often under appreciated. It is the basis of all bodily processes. When people talk about increasing their metabolism, they may take various supplements, but what they forget is WATER! Women typically need 80-100 fl. oz. per day, while men need 100-120 fl. oz. These are basic needs. If you are active, you should drink 20 fl. oz. of water for every pound lost during activity (at the low end). Water is essential and often overlooked.
3. Increase Protein Intake
“Another high-protein diet”? Not necessarily! In our society, carbs and fats are more prevalent. Most active individuals and athletes need about 1.4-1.8 grams of protein per kilogram of body weight. For example, if a person weighs 66 kg, they need between 95-120 grams of protein. On average, many people consume only 30-60 grams of protein daily. Many believe increasing protein intake means going on a high-protein diet, but in reality, it’s what’s needed to keep the active body powerful and healthy.
Working in personal training and creating personal training programs, I’ve worked with many high-level athletes as well as average individuals looking to get fit and healthy. Working out is important for maintaining a powerful, healthy, and effective body, while diet is what shapes physical appearance and sets up the body’s ability to perform. Try these three tips for six weeks and contact us with your feedback.
Written by:
Kirill Vaks
BA, CSCS
Suggested Article: 5 tips to working out
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