Eating and exercise go hand in hand. Whatever your health and fitness goals might be, you should never be considering one without the other. At fit8 we want our clients to understand that healthy changes to diet, and maintainable fitness regimes will always be better than quick fixes.
Whilst there’s no ‘one size fits all’ food and fitness guide that everyone can successfully follow, as there is always a need to tailor each dietary plan to suit your goals. For example, someone who wanted to build muscle should be eating more protein, someone who wants to lose weight, needs a more balanced approach of carbohydrates, fats and proteins.
With our clients, we build bespoke food and exercise programs to suit what macronutrients and micronutrients they need to consume in order to hit and exceed their goals.
Having said that, if you are just starting out here are 5 rules to lay the foundation.
Remember, if you’d like specific advice for healthy eating or exercise; speak to one of our fit8 experts.
1 – Breakfast
Remember not to neglect what is so widely considered to be the ‘most important meal of the day’. This will set your metabolism up for the day. Breakfast doesn’t need to be big, but try to get a good balance of macronutrients into this meal.
2 – Portion sizes
Keep an eye on quantity, as well as quality. If you’re eating before exercising be careful not to overdo it, as working out on a full stomach can leave you feeling sluggish. The same goes for exercising whilst hungry. You’ll find that it’s a struggle to reach your usual potential.
3 – Get enough water!
By drinking enough water (experts recommend 6-8 glasses of water every day) you’re giving your body the fluids it will need to replace those lost during exercise. This will allow you to maintain brain function and stay in shape. A 2% drop in hydration can lead to a 20% drop in performance.
4 – Balance
Protein-rich foods and healthy carbohydrates and good fats are important when you’re working on improving your fitness. Fruit and veg should make up the majority or every meal and dairy and healthy meats are always a good source of protein. Sugary, over processed food, tend not to bring anything to the table in terms of valuable nutrition.
5 – Patience
Remember, it won’t happen overnight but it will be worth it.
Get in touch if you want to find out more how we can tailor a dietary and exercise plan for you.