Simply Fit and Lean

Are you confused about what you need to do in order to be fit? Does the idea of eating a healthful diet seem daunting and complex?

Both are common struggles. They don’t need to be. Here are the most essential three elements most eating plans don’t adequately address:

1. Staying hydrated to avoid eating when you’re thirsty

2. Keeping your blood sugar stable throughout the day with adequate protein and fat

3. Front-loading food volume (early day eating) and back-loading veggies

To keep this article as brief and useful as possible, I’m going to present a few practices that, while not comprehensive, can make a big impact on improving your eating habits and help you drop excess fat permanently. Here they are:

1. Drink water and tea before, but never during meals.

2. Keep easy-to-grab protein/fat items (hard boiled eggs, nuts and seeds, low sugar protein bars) and fruit or V8 juice handy at home and work.

3. Make breakfast 2-3x the total volume of dinner, which should be 75% veggies.

Here’s a good example for dinner.

As for fitness, most programs are not balanced between cardio, strength, core and flexibility and/or have very inefficient mixes of movements that put joints at risk and waste time in the interest of variety for variety’s sake or incorporating a “hot new trend” that has no proven intrinsic advantage. The best programs mix each of the above mentioned aspects of conditioning in a way that creates a full range of movements simultaneously in varied patterns that work all systems together. Think gymnasts, dancers, rock climbers, surfers and obstacle course athletes. Those principles can be integrated in a very simple sequence that also protects the joints from unnecessary injury risk.

Here’s a sequence that captures these features.

Are you still unsure if you’re eating and training the right way? One (or several) sessions with a certified trainer with nutrition expertise is a fantastic investment for many. Guided training (Personal and small group) remains the single fastest growing segment of the seemingly recession-proof fitness industry. There’s a reason. The best trainers and programs deliver outstanding results and teach you how to create them yourself as well.

A Google search for personal trainers and small group fitness programs in your area is a great place to start finding likely candidates. Just be sure to check out their website, Facebook page if they have one, online reviews and if it seems like a good match, request a free, no-obligation consultation to make sure you’re convinced the value is there before committing anything.

It just might be the decision that makes what seems so difficult a whole lot easier.

Dan Taylor, ACE, NASM-CPT, is owner and head trainer at Pleasanton-based Tri Valley Trainer. They offer personal training and small group fitness solutions and an innovative, medically endorsed web-based group healthy eating coaching program.