When it comes to fitness and nutrition, many people have created their wellness plan by grabbing information from various sources and then piecing them together the best they can.
The result is most people have no clue how much protein they need, how many calories they should be eating, when they should eat or how to successfully be healthy and lose fat.
There are some important numbers in health that you should know, and will help guide you through your wellness journey void of confusion or misinformation. I call it fitness arithmetic.
This is how many mini - meals you should be eating per day. Most of us grew up with the three square meals of breakfast, lunch and dinner. All the research now shows that five to six smaller meals throughout the day will help keep blood sugar stabilized and your metabolism revved up for fat loss.
This is how many hours should lapse between those mini-meals. Have a hard time remembering? Set your alarm on your phone to remind you it is time for the next mini-meal. It will take an effort the first few weeks, but after that your body will remind you it is time to eat. This is a true indication that you are burning food as fuel and more efficiently.
Are you getting enough protein? Research shows that you need at least .5 grams of protein per pound of body weight each day to build and maintain lean muscle, which serves as our own personal fat burner. For example, it is recommended a 180-pound man get at least 90 grams of protein per day.
Protein builds muscle and is essential after a workout. But when should you eat for the best results? Research shows that the 15-minute post-workout are the optimal time to consume protein to feed your muscles for retention and growth. Have that protein shake ready in your car, shake it up and enjoy as you head home.
Trying to get lean and lose fat. Instead of drastically cutting calories, which will promote starvation mode and bring your metabolism to a snail's pace, that 180-pound man should aim for approximately 10-11 calories per pound of body weight each day - or 1,800 to 2,000 calories. Make sure you are spreading these out among those five-six mini meals.
We all know water is good for you, but how much should we be drinking? Aim for .5 ounces per pound of body weight each day. So if you are a 140-pound woman, that is about 70 ounces of water, or five bottles per day. Not only will it improve your appearance and skin tone, but water promotes better overall body and system function. Water is essential!
I always tell my clients that if they really want to reach their fitness goals, understand that proper nutrition is about 75 percent of their success. I am not talking about the dirty word "diet," but eating real food consistently throughout the day and staying fueled. Exercise and proper nutrition are the magic combo and one without the other will only get you so far. I also tell them to eat clean 75 percent of the time. No one is perfect and you have to leave room for error. You're not having birthday cake every day, but when it is time to blow out your candles - indulge and enjoy - then get back on your healthy eating initiative with no guilt.
To find our more about Ali Holman's online workouts and meal plans, visit www.corecamper.com.