My Fitness Journey

THIS IS WHAT WORKS FOR ME. DO YOUR HOMEWORK, EXPERIMENT, IDENTIFY WHAT WORKS FOR YOU AND STAY CONSISTENT. 

Working hard is a given, but working out smarter is key!

The main driver of fat loss is your nutrition intake! This is more important than your workouts when it comes to fat loss and equally crucial when it comes to working out to build muscle. Doing 20 minutes of intervals doesn’t create fat loss. Eating at a calorie deficit is what creates fat loss! This is so easy to do. I use an app called Fat Secret to track calories. 

Be real with yourself. Get a measure of your body fat percentage. If it's lean aesthetic build you are looking for, then you need to get down to a single-digit body fat percentage. I was always trying to get bulk up. It's better to lean down and then add on muscle mass in my opinion.

Lifting 3 days a week is enough, especially if you are lifting heavy. This gives your nervous system a break and allows for solid muscle recovery. I generally mix in yoga, body combat, hikes or a morning walk on off days. This keeps me functional and athletic. 

Make fitness a part of your lifestyle. A part of your identity. When you identify with being healthy and active, you gain endless motivation. This also eases up the pressure. Invest in the long game! 

Fasting works to help shave off body fat and is great for your digestive system. I fast 12-14 hours everyday. You will not lose any 'gains', trust me. I typically eat 3 hours before bed.

Put simply, manage the right balance of protein, fats and carbohydrates. I recommend a 30 - 30 - 40 split. It works for crossfit athletes, and it works for me. I like balancing my macros in all my meals & snacks. 

I divide my calories into two meals and two snacks during the day. A big breakfast and dinner with two snacks in between. For reference: This is the regiment I followed while cutting down to my ideal body fat percentage. 

2100 Calories Per Day (400 calorie deficit) to burn fat as per my daily calorie requirement accroding to my weight.

Breakfast (800 Cal.) Snack 1 (250 Cal.) Snack 2 (250 Cal.) Dinner (800 Cal.) 

My meals are spaced out by 2 ½ hours. 

Sleep is crucial! I cannot stress this enough. Maintain a regular sleep schedule. This in not only important for muscle recovery but also to keep you in a healthy physical and mental state. 

Creatine, Glutamine and BCAA's. I take a serving in the morning and before bed. I find I can get all my protein from natural food products. I prefer it. However, a protein shake is great to have in the mix. 

Protein Intake:  0.8 grams of protein per pound of body weight.

165 Pounds X 0.8 = 132 Grams of protein per day.

Spirulina, moringa, wheat grass, curcumin, fish oil, vitamin D, B-12, vitamin C, multivitamin, calcium, magnesium.

Processed food, eating out, alcohol & sugar.