Welcome to Day 3 of the Eat Food and Get Fit Workout Challenge.
By now you should be feeling the workouts and a difference in the way you feel from eating more balanced, and drinking more water-you should feel more energized and alert. Maybe less bloated and more regular.
Today’s workout is all about getting your total body moving so you can be stronger and more functional in life.
Fitness shouldn’t always be about training to look a certain way, you should first train to be stronger, build more endurance, and maintain a healthy body fat.
Looking good comes with the hard work you put into feeling better.
These workouts are quick and effective. 12 Minutes or less.
You can add more rounds or even add external loads like kettlebells, or water bottles to maximize the effectiveness of these workouts.
I don’t want you to short yourself, but challenge yourself and get out of your comfort zone.
This is all about you moving more and progressively following working to be stronger, leaner, and building a consistent exercise routine. Day by day, one workout at a time.
Balanced Meals
For today’s Nutrition Challenge we’re going to start eating balanced meals.
For me, Balanced Nutrition isn’t just about macronutrients, but it’s about micronutrients, and water intake. Regardless if your goal is weight loss, to build muscle, or to be healthier your body needs a balance of macro- and micronutrients to function properly.
Macronutrients are the nutrients you need in larger quantities. These nutrients include protein, carbohydrates, and fats. Proteins and Carbohydrates are 4 calories per gram; Fats are 9 calories per gram, and alcohol is 7 calories per gram.
Typically, when designing meals you want a balance of 55 to maybe 65% of your plate carbs; 15 to 20% protein and 15 to 20% Fats. To make it easy: half of your plate should be veggies, with the other two halves divided up between your starchy and non starchy carb.
Micronutrients are nutrients your body requires in much smaller quantities.
The meal plan in DAY 1 is a good example of balanced meals.
Functional Metabolic Workout:
- Squat Thrusts (30 Seconds)
- Inchworm (30 Seconds)
- Knees to Elbow Crunches (30 Seconds)
- Straight Leg Raises (30 Seconds)
- Plank (30 Seconds)
- Rest (30 Seconds)
- Repeat
