When it comes to improving your health and fitness, how you structure your day is one of the key elements. Losing weight comes down to creating a sustained caloric deficit that will force your body to start burning its own fat for fuel. By having a good structure that encourages healthy behavior and habits, creating a caloric deficit becomes much easier.
The ideal structure depends from person to person, but generally, this is what works for most people and what allowed our clients to lose a significant amount of body fat.
Morning fast. You are allowed to have non-caloric beverages like coffee and tea. This will also save you some time since you won't have to think about food. Try to fast at least until noon and slowly increase this fasting window until 1 or 2 pm.
12 pm- 2 pm - the first meal of the day. Focus on lean protein. Non-starchy vegetables should occupy at least half of your plate.
~3pm - 4pm - snack #1. Having something light, but still, focus on lean protein and non-starchy vegetables if possible. You can have fruit, but avoid foods with added sugar like cookies and soda (an IMPORTANT distinction).
~6 pm - workout. Prioritize strength training and if you have time and energy add cardio. Focus on major muscle groups.
~7 pm - the second meal of the day. Focus on lean protein and feel free to add more carbs like rice, potatoes, pasta, quinoa, etc.
~8-9 pm - snack #2. Treat of your choice or better yet find healthier and lower calorie alternatives that are just as delicious. For example, instead of having full-fat ice cream, you can get low-calorie ice cream like Halo Top.
Have any questions or need help figuring out your routine? Send us a direct message or leave a comment and we will do our best to help you. We provide personal training in Toronto, as well as online exercise and nutrition coaching wherever you are in the world.
NEM - NEMANJA SAMBAHER
Nem is the owner and head coach at TO Kinesiology. He is a certified Personal Trainer and Registered Kinesiologist with a Master of Science degree in Kinesiology. Nem is a published author with a strong science background with some of his papers appearing in journals like Neuroscience, Scandinavian Journal of Medicine and Science in Sports and Journal of Strength and Conditioning Research. He's also been featured for online publications like Stack.com, Running Room, Applied Physiology, Nutrition and Metabolism, etc. You can read more about Nem here.
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