The average American will gain 5 pounds over the holidays and WILL NEVER lose that weight. As a trainer I like to remind people that results do not happen over night. Do not expect to have a six pack two weeks from when you start a program. A good time frame to see results is around 12 weeks; dependent on the intensity of the workout and the individual's motivation. Key piece of advice, form before function!
Stay away from fad diets. They can actually slow your metabolism from starving yourself of the nutrition that your body needs. Think of bears before winter. Their internal clock knows its time to eat as much as they can before their hibernation period. Our bodies are very similar. If you starve yourself of carbs, your body will start to store them in case you decide to do it again. So you might lose five pounds one week going with a low carb diet, but you'll gain them back and some.
A well balanced diet rich in quality protein and complex carbs should be your goal. Make sure to take in at least 10-15 g of protein before and after a lift day. Bump up your carb intake on cardio days. You should never eat less than what you burn. Your body will not have the energy to repair itself and you'll be susceptible to malnutrition and injury.
I quickly skimmed this thread and saw l someone post that 3 meals a day is not enough. That is a correct statement. You should be eating around 5-7 meals a day. If you're having trouble keeping hunger away, eat a handful of raw almonds. They are a good source of protein and they help suppress your appetite. Cold water during the day is also good. Your body will burn calories to heat up the water, plus it keeps you hydrated.
Try eating yogurt. Don't by the sweet junk. Some have more sugar than twinkies. Greek yogurt is great for your digestive system and its probiotics have been linked to help fight depression.
Don't like yogurt? Try cottage cheese with fresh fruit, two-three tablespoons of raw honey, and a teaspoon of cinnamon. Honey has a lot of healthy properties and cinnamon is a thermogenic which helps "boost your metabolism."
Cut out sodas, sweet drinks, and alcohol. After 5 back surgeries while serving in the Navy, I gained 56 pounds. I lost half of that in 2.5 months just by cutting out all of the redbull, soda, and rum I was drinking. Starbucks is just as bad. You'll be surprised how much money you have left over after a month of not buying coffee. Think of the money that could be spent on a new equipment.
When you feel you can't push anymore, suck it up and convince yourself you can. You can only go as far as the limits your mind sets. Find inspiration in others. Find a workout partner that's just as motivated as you are. Find pictures, literature, or someone to yell at you to help get you off the couch and doing something towards your goals.
Being a full time college student, a deteriorating spine, and insomnia, I too find it difficult to get to the gym. Recently I began to find the motivation in some photos that I took after running the Marine Corp 10K in Washington DC.
If men and women can return from war )after having sacrificed flesh and blood) with the ability to find internal strength to push beyond their physical limitations, then there is no excuse for any of us not to follow our goals!
Good luck to all of you in your journey for a balanced and healthy life!
