Getting back on track can be a very difficult and confusing thing. There are so many ways you can get back on track it just depends on your goals and how far you fell off track. The first thing I do is sit down and pray and ask God to help me and strengthen me to guide me where I need to go. Then I start doing these tips that I am going to share with y’all about how I get back on track after the holiday treats and caloric surplus.
Fasted Cardio is something I try to do 2-3x a week. It means doing cardio on an empty stomach. No calories at all. I will have black coffee before I do fasted cardio to help wake me up though. The cardio I will do is nothing complex. It is either HIIT workout or Interval Training on Stairmaster or Treadmill. I will explain in another blog the benefits and exactly what I do later this week.
Increase protein and veggies
This step is crucial to get your stomach/gut back on track. When we eat all the carbs and sugar in our treats on the holidays we usually dont get enough protein and nutrients from whole veggies and fruit from the ground. I usually will add 1-2 cups of veggies with every meal and 2-3.5oz of protein every meal as well.
Weight Train 5-6 a week
Weight training is my fitness passion. I love weight training because the more muscle you put on, the less fat you have and can burn off easier. I highly recommend weight training to everyone, it is great for anyone who wants to be either bulky and jacked (guys) or lean and muscular (girls).
Get your sleep (7-8) hours
When you get your sleep you are able to function clearer and better and are more motivated to get back on track with your goals, so get your sleep no matter what, no excuses. We all have the same 24 hours in a day, so use it wisely.
Drink more water!
You should be drinking at least your body weight in fl oz. For example: If you weigh 120 then you should be drinking 120oz of water daily. Drinking more water can help get rid of the bad stuff in your system and help get you back on track. *Make sure you are drinking purified water or reverse osmosis water because all tap water contains fluoride.*
Decrease carbs and sugar intake.
I try to do this as soon as I can get back on track. Carbs and Sugar naturally spike our insulin levels (fat-storing hormone) which can cause more weight gain, so I recommend decreasing as much as you can of simple carbs and increasing your intake of complex carbs.
I hope these tips can help you like they have helped me. Just be honest with yourself and where you are in your journey to reach your goals and God will strengthen you.
Just remember :
- “You can do all things through Christ who strengthens you.” -Philippians 4:13
- “With God all things are possible.” -Mark 10:27