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There is so much fitness and nutrition information out there. I sometimes don't know who to believe. I can hear polar opposite things from so many people. It can be exhausting. One thing I recommend you do is find a few trusted sources and stick to that. Have a few people you know you can ask for advice and talk to about things and stick with them. Same with your workouts. Don't go from influencer to influencer. Find one or two you trust and do their workouts, follow their splits. It's a lot simpler that way. You don't need to add in a lot of the extra fluff. Sometimes we also tend to bounce around so much. We can get more inconsistent rather than consistent trying so many different things. All this to say. don't take everyone's word for it. Find a few people /influencers/coaches and stick to them.
Things you could look for in who you're getting your information from. Some sort of education. whether it be a degree or certification. Time in the field. For me I have spent 10 years personal training and furthering my education to now having my own business. Others have had way more time. But then you know they have some experience under their belt. Look for reviews. Who are people who have worked with them? How was their progress and results? Do they have positive feedback on them? Are they living the way you want to live? Again these are some things you could ask yourself when taking someone else's advice. proof if in the pudding. If they're tossing out all this "education" but have nothing to back it up. It could be a little red flag.
For example I was not super overweight starting my fitness journey. But I have helped countless women lose 5-25 pounds in my 8 week challenge. Also, I don't have PCOS but recently worked with two women who have been able to lose weight and get their periods consistently. So I don't have the experience in my own life but I have helped others. So if you want to see progress in certain things you should be getting info from people who have done it themselves. Or have the education to do so or have helped others get there.
ANYWAYS, moving along. On the topic of their being so much out there. There is SO MUCH fitness crap out there. There are also things that do not need to be a primary focus when beginning your workout/fitness journey. For example sugar in fruit or sodium in food.... if i hear that one again i'll scream. Not really, but people focus on those things yet aren't exercising. Or aren't drinking any water. Sodium should not be your first concern. So i'm here to help narrow down the "to-do list" of fitness things. I want to address four things that are worth your time and energy. These are great habits to implement for long lasting results. You nail these four you will see changes.
So to cut to the chase. The four most important things when wanting to improve your health and fitness. Calories, Protein, Movement and Water
Calories. Why are they important? Knowing your caloric intake is so important. That is going to determine whether you are going to gain weight or lose it.
Side effects of not getting enough calories. When your calorie intake is too low, you may not get all the nutrients your body needs. Your body needs calories to survive or it could affect your organs, for females your cycle, and other parts of your body. Also, your body's natural response to less food can lead to your body's metabolism slowing so that your body can conserve energy. In the long run, this slowing metabolism can lead to weight gain. So you do need to be somewhat strategic when dropping your calories.
Protein. Why is it important? Not eating enough protein can lead to muscle loss rather than weight loss. Protein is the building blocks of our tissue in our body. Organs, tissue, hair, skin and nails. Protein is the most satiating macronutrient, so it will keep you fuller longer. Protein helps you maintain and preserve lean muscle tissue. It takes more energy to hold onto lean muscle mass, which will help burn more calories during the day.
Side effects of not getting enough protein. Losing muscle rather than fat. You could lose weight but not look the way you want. If you want that lean and toned physique then prioritize your protein intakeFatigue and loss of strength. Weakened hair and nails, it will slow down your metabolism and you could feel hungrier more often.
Water. Why is water important? Water helps your body Keep a normal temperature. Lubricate and cushion joints. Protect your spinal cord and other sensitive tissues. Gets rid of wastes through urination, perspiration, and bowel movements.
Side effects of not getting in enough water are weight gain, dry mouth, fatigue, dull skin, headaches or constipation.
Movement. Why is movement important? Being active can improve your brain health, help manage weight and reduce the risk of disease. Also, strengthen bones and muscles, and improve your ability to do everyday activities. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you will have more energy. Also this will help aid in better sleep.
Side effects of not getting enough Movement in begin with weight gain and fatigue. Exercise is so important for current quality of life and future quality of life.
To summarize these, they are the most important for longevity and current progress. If you want to feel and look your best now and 10 years from now you should look to prioritize these four things daily.
These four things are what i encourage all my clients to prioritize. These are our four main goals in the 8 week challenge too. W e just started our 8 week challenge Monday. It's not too late to join if you want to learn how to incorporate these sustainable and based off your goals. Download the app here and select me "Maria Imperato" as your advisor!
