As many of us are to remain at home for unforseen amount of time right now it seems that our health and wellness maybe something we can focus on. We have the opportunity without the distraction from fast food in-between running errands and grabbing that Starbucks as we run children to the different sports practices. So I am hoping to encourage you to begin this very personal journey. My success story individual has seen such amazing results I have to use them as inspiration. Their journey is still in progress and inspiring with a level of self discipline that is remarkable.
The body of a male in their mid-30s goes through a drop in testosterone. This has many effects on the body (muscle loss), mental state (depression). Know that if you start overweight or are looking to bulk it will be difficult and will require you to commit and push yourself. You have to find what works for you. Trial and changing it up to find what works for you will be key.
Meal prepping has been the staple of this program. If you can control your intake you will see results even if you fall short every once in awhile with routine. It is no secret that carbs need to be cut out of your diet. Start with your protein as your main portions. Chicken and/or steak seem to work well. Switching out for fish every so often works well too. Chicken breast season with veggies in the oven are easy to cook and divide up. Seasoning and switching up the veggies help with eating it day after day. A good substitute or in addition to you can also try low sodium beans. They have many different varieties for added flavor. We got the Rubbermaid Take-a-longs for easy warm up also, if we do lose a piece or it gets tossed out it isn’t a huge loss. They are great in the dishwasher and microwave. We make 5 days at a time, 1 for lunch and 1 for dinner.
Mornings we try to do a couple different things. Either an oatmeal or fruit. On our days off we can do steak and eggs or turkey sausage and eggs. Still trying to stick with the high protein. Every morning and before workouts a protein shake is a great idea. Lots of fruit (fresh or frozen, depending on how thick you want), juice, oats, plain or vanilla light greek yogurt, and protein powder. Now, protein powders taste and ingredients vary so make sure to read and get the one that’s fits into your planning. We chose one that is high in protein, low in sugar and still blends well with fruit, but choose what works for you.
We also had to upgrade our old school blender. The twice a day usage and the frozen fruit take a toll. We decided on the Ninja IQ 1000 watt blender. It comes with two sizes of blender bottles and the blade and seal ring are easy to clean. Make sure you get the seal back in correctly or the whole thing will leak when you flip it over to blend (ridge on the inside).
Try to stick with the prepped meals and protein shakes for a few weeks, you may see results even sooner. Keep track of your weight and take pictures of your body as it changes. Definitely encouraging!!! Set a reasonable weight goal, knowing that fat turning to muscle weighs more. Meal prepping and controlling what you eat will be a routine that will take some time to adjust to. It will help you feel less bloated and heavy, perfect time to get a good workout routine started. Get in a few water bottles with fresh lemons too! Good luck!
Workout routine ideas coming!