crossfit

Quick Tips

I am working on a plan for someone, as well as my eBook’s that I have going on. While I am working on these things, here are a few tips and suggestions I have in both the eBook as well as workout plans. This is for those doing heavy lifting and following the IIFYM lifestyle that I firmly believe in. You may benefit from this as well! Plus this gives you a taste for how I do my writings/plans/ebooks! Enjoy and happy lifting/eating/living!

 

 

For every exercise, increase weight for each set. You should struggle on the last rep. If not, increase your weight and go again. You should be fatigued at the end of each set of each exercise (excluding the warm up set)

Always stretch after your workout. You should stretch after your muscles are used and blood has pumped and heart has elevated. Otherwise, you are more prone to injuries and tearing/straying a muscle. Stretch after the workout to prevent soreness and prevent injuries from the workout you just completed. More flexibility=more range of motion=less injuries and strains.

On days with cardio, you should do HIIT cardio. You will choose the style of cardio you wish to do and complete 15 to 20 rounds of intervals, doing 30 seconds of all out sprinting (going as hard and fast as you possibly can) and then 30 seconds of walking/resting (going very light). HIIT style burns more fat, boosts the metabolism and has longer lasting effects even after the gym versus standard cardio. It also keeps your body guessing to prevent plateaus after some time of working out.

Consume BCAAs/glutamine and your protein ASAP. Protein can be in shake form, bar form, or whole foods (chicken, tuna, etc.). Also have carbs and sugars (I love greek yogurt with fruit, PB & J on either a rice cake or flat bread/english muffin, etc).

iifymlogo

KEEP UP WITH MACROS. DO NOT ADD IN YOUR WORKOUT/CALORIES BURNED. On MyFitness Pal, you can put in your workout and it’ll subtract that calorie burn from your total calories for the day. Please do not factor in the workout. The calorie goal for the day for you has been set, even with workouts. If you are to consume 2500 calories, consume 2500 calories on rest days, AND workout days. Even if you burn 800 calories, you will not eat 3300 calories to make up for the gym. It defeats the purpose of your plan.

Try to plan your day, but you do not have to do it a week or even 24 hours ahead of time. But with IIFYM, it’s best to go ahead and juggle your macros and what you can play with according to cravings ahead of time to ensure you eat more protein/less fat/more carbs etc. I start by eating my breakfast (whatever I want that morning) and input it. I then try to balance my day after. Breakfast is where I really go all out usually. If I know I want to incorporate 2 Oreo’s after dinner, I input it and figure out where I can make up more protein. You can delete what you enter into the app easily to play around with what you can do before you go messing your macros up.

IF YOU CRAVE SOMETHING, PLEASE EAT IT. If you have craved Cheetos for 2 days straight, you are better off just eating a handful of Cheetos (or a small bag) and getting it over with rather than letting your cravings build up and then binging on 8000 calories of bad foods. That 300 calories Cheeto bag is much better than the 8000 calorie binge (plus the guilt during/after and feeling beyond fluffy for a week). If you are craving something terribly, please consume it, even if it doesn’t fit your macros. It will save you in the long run.

 

A Day in the Life of this Ginger

I feel like a lot of people do pretty well with the working out part of trying to get healthy and fit, but they struggle with the diet part. Like I have stated before, you have to change your habits when you commit to becoming healthy. And you have to learn not to associate food with guilt anymore. Just know the bad foods from the good foods, eat more of the good foods. Too many people feel overwhelmed and try to go too far with things. Keep it simple.

To help you get a general idea of things, here is my day in a nutshell.

Workout Followed by Breakfast

I got up at 9 since I knew I wanted to work out prior to a thing I had at around noon. I got up and changed into the workout gear and did a good hamstring session followed by fasted HIIT cardio. Then I had to refuel!

My workout was:

  • Warm up (about 15-20 low weight reps) deadlifts
  • 12/12/10 Deadlifts (standard)
  • 12/10/10 Straight Leg Deadlifts
  • 10/10/10 Single Straight Leg Deadlifts (each leg)
  • 15/12/12 Laying Leg Curls
  • 12/12/10 Standing Leg Curls (single leg)
  • 12/10/10 Cleans
  • 10/8/8 Good Mornings
  • 12/10/10 Power Snatch
  • 12/10/10 Glute raises (laying flat on floor with feet on bench/ball/step with knees bent up, lift glutes and hips up off the floor, squeeze and flex booty at top, come back down)
  • 12/10/10 Squats
  • 20 rounds of 30 sec light walk/30 sec sprint

 

polar

I worked out for an hour and 15 minutes total. Not too shabby. I was ready for some post workout protein before I jumped in the shower.

 

postowkrout

 

YUM! Protein bar and all natural vanilla greek yogurt!

I consumed about 2 Liters of water while working out, so halfway to my daily goal of about 4 Liters (a little under 4 L = 1 gallon).

I jumped in the shower and did a few tasks like go to the bank and met with someone really quick down the road. I sped home due to the fact the water was hitting me. Yes, you will pee a lot. But, you feel better. You are ridding your body of toxins and things all the time, so you feel over all so much better. Just time when you drink your water so you are not stuck on the road/in traffic/in a meeting/etc. No big deal.

So I got home and was HANGRY. Needed a good lunch. I usually consume more food on days I train legs in any form or fashion.

lunch

Lunch was a salad combined of mixed greens, baby spinach, fresh mushrooms, feta crumbles, baby carrots, Roma tomatoes, cherry tomatoes (I LOVE TOMATOES), and drizzled slightly with a Lite Italian dressing. I had a low fat string cheese on the side and a protein shake. The protein shake was made of a VI vanilla shake packet, half a scoop of strawberry milkshake protein powder, milk, and a few frozen strawberries blended nicely.

I did some self studying on fitness stuff and worked on some website stuff as well as did some chores around the house.

I got hungry again in about 2-3 hours after lunch and listened to my stomach. Had to get a snack.

snack

Don’t let anyone tell you fruits will make you fat. I live off of fruit a good bit of my day. I usually have a good portion at breakfast. And after dinner. Those people are crazy psychos. Fruit is good for you.

fruit

Protein Bar (my fave one, BTW) and 4 Kiwis (YES FOUR OF THEM), 4 strawberries, and some mandarin orange.

Then, my favorite meal came.

Dinner.

I love dinner. Don’t ask me why. But I don’t get excited about eating until later in the day it seems.

Healthy Burritos

gr tturk

Get some ground turkey. Thaw it out if it was frozen. Cook it until it is brown. Add a small bit of water and low sodium taco seasoning.

topping

Also needed:

-Whole wheat/low carb/high fiber/etc tortillas

-Black Beans

-Natural/reduced fat sour cream (or try plain Greek yogurt!)

-Salsa of choice

-Tomatoes (AGAIN BECAUSE I LOVE THEM. Judge away.)

-Cheese if your macros/taste buds want (low sodium, vegan, reduced fat, etc)

-Brown rice if you want

Heat up your tortillas (30 sec in the microwave is great)

Throw your goodies into a tortilla, wrap up that goodness and dig in!

burrito magic

BURRITO MAGIC

yeahhh

YUM.

By now, I have had about 3.5 Liters of water. Going strong!

After dinner, gotta have something sweet. I made some homemade healthy peanut butter cups, so I had 2 of them.

pb cup

Soooo good.

I am working on an eBook. The peanut butter cups will be in it for all you lovelies. So get excited.

I will be finishing the evening with my guy watching Finding Carter and will do some night time yoga before bed. Good Tuesday. Hope this helps give you a general idea of how I do things on a daily basis. My ending macros look like this:

IMG_20140715_221242

It was a good day.

Happy Tuesday!

-a