You've put in the work. You've spent countless hours in the gym trying to achieve your desired body, big or small. Now all you want to do is back & relax...But wait! You don't want to lose all the lean muscle you had gained, or gain back all the weight you lost.
Now you're freaking out! What am I going to do?! I don't want to get FAT!
First of all, breathe. You're ok. We got you covered. Here's some great tips on how to keep your body up-to-par.
1. EAT. MORE. PROTEIN!
Don't shy away from protein just cause all these bodybuilders are using it gain muscle. Protein is amazing! The best thing about it is, it's got natural amino acids. And you want to know why? It's cause they're the building blocks of life. It's LITERALLY what we're made of! So yeah, if you haven't guessed already, protein is a pretty big deal. In addition to that, it brings your blood sugar levels down & makes you feel fuller, leaving you less likely to crave other foods. Though, I'll be the first to admit, I still get cravings for those Flamin' Hot Cheetos. Those things are damn near irresistible! And the best part is you don't need a whole lot of protein if you're just looking to maintain. We're not bodybuilders, so there's no need to eat 200 grams of protein per meal. The recommended amount is to take at least 18-30 grams of protein per meal. You also don't need to eat more carbs. Or eat more & more crap. Because before you know it, you'll feel like crap! That's why focusing on maintaining your body is so important. Not just physically, but mentally too.
2. Track your calories
Alright, you just lost a crap ton of weight. You're thinking to yourself you finally deserve a break. "I can finally eat what I want!"
Hold on just a minute, Buckaroo!
While it's true that you do deserve a break, you still need to stay on top of your nutrition. That's why it's so important to track your calories. To find out how many calories you need to maintain a healthy weight, it's time to do some math! (don't worry, it's not calculus. So simple even a 5th grader can do it!)
If you're not really that active, multiply your weight (lbs) by 12 and 15. And the result you get is how much calories you should stay within.
Ex. (150 lbs) X 12 =1800
(150) lbs X 15=2250
Would you say you're pretty active? Then multiply your weight by 14 and 17.
Are you actually an Olympic athlete who likes to pass his/her free time by reading blogs about maintaining your body for optimal performance? Then multiply your weight by 17 and 19.
See? That wasn't so bad was it? The best app that I recommend to track all your calories would be MyFitnessPal.
3. Keep your exercise consistent
Ok, so I know when you were trying to build muscle, you were trying all these super intense, heavy load workouts that'll just take the life out of you.
Fortunately for you, you don't have to do that anymore. But instead of taking multiple rest days, you have to have some type of exercise for at least 30-60 minutes each day.
Don't let that scare you though. You don't have to lift heavy weights every single day. Pick an exercise that you like to do, it could be hiking, swimming, or wrestling a bear. Whatever you feel like! What's most important though, is you keep consistent. It's hugely important as this helps to keep your metabolism high so you're not creating what appears to be a gut, and you maintain a healthy body weight. Which brings me into the next tip.
4. Keep your routine fresh & exciting
Like I said before, carrying on with your lift-heavy-everyday routine is just not feasible in the end. You're going to be so worn out. Instead of that, try switching it up with one of these
Swimming
Biking
Hiking
Pilates
Working up the courage to ask that girl you really like at work
Yoga
Kayaking
Resistance band training
Muay Thai
And my personal favourite, boxing
I actually have a soft spot for boxing, and I highly recommend to anyone who wants to switch things up. The rush you get when you lay down a powerful combo. The incredible feeling of getting drenched in sweat right after. I love it, and you guys will probably like it too if you gave it a try.
But that's my whole point. Always look for a new way of fitness, instead of being stuck in a rut. You'll feel a lot happier in the end and you'll thank me after.
5. Get some sleep!
I shouldn't have to tell you by now that sleep is essential, especially to keep those pounds off. If you don't sleep enough, you're less likely to be active & act on impulse alone. You won't feel like exercising and doing the stuff you actually enjoy, cause you're too damn tired all the time. Not to mention, the less you sleep, the less time it gives for your muscles to recover, making it nearly impossible to keep the fat off and maintain your figure. So turn off Instagram already and go the hell to sleep!
6. Stay Flexible
No matter if you were lifting heavy before or doing intense HIIT cardio, you probably feel very stiff. This makes you more prone to breaking bones, joints & everything in between. You're basically like a walking glass table.
The best way to increase mobility is by good old fashioned stretching. The more stretches you do, the more your muscles will feel relaxed allowing you to finally touch your toes without cramping up!
Also incorporating any types of conditioning workouts such as resistance band training helps to keep the body in star quality condition, making you feel really good about yourself. Who doesn't want that?
We're actually developing our own resistance band training DVD's so be on the lookout for that. It's going to be really cool, and I think you'll really love it.
7. Stop the push/pull dieting!
I know when you were bulking, your diet was probably really high up there, calorie wise. But then a week later, you saw yourself in the mirror and said "no woman is going to want this!" So you started to cut your calories. And cut. And cut, and cut some more! Do you know how unhealthy that is? Your body can only take so much and it's not designed that way. That style of dieting is not sustainable for the long term.
Proper fitness & nutrition is not some passing trend like Paleo or CrossFit. It's a lifestyle. Say that out loud & repeat it all over again.
If you're constantly hungry & falling into deep depression because you're not eating what you want, then that "diet" is really not that good anyway.
Dieting should not just help you with your body goals. But also your mental & emotional ones. Feed your body with a good diet and the mind will forever be grateful.
If you're in the mood for a cookie, you eat that damn cookie!
8. Set more goals (doesn't have to be body-related)
I know, I know. I've been preaching on this blog how important sustainable fitness is and how important feeling comfortable in your own body is. But guys, c'mon! Still set goals for yourself. Always set goals for yourself. Keep pushing yourself, and these goals don't have to be purely physical.
Just cause you lost so much weight, which is a fantastic goal to reach, that's not the only goal to reach. Let's say one of your goals is to be more happier by losing weight. Well, you lost the weight are you happy yet?
Amateurs focus on fitness being purely physical. Fitness is so much more than that. A good body is nothing without a good mind attached. So set goals for yourself. Whether it be mental, emotional, or spiritual, always be consistent. And always give it your 100%
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