Bride To Be – Biggest Mistakes – Not Having a Plan

This mistake isn’t exclusive to brides. It’s one of the more deceptive errors that many active people make. Of course, doing something is better than nothing. That goes without say. But this approach only takes you so far before your progress stalls, you lack direction, end up frustrated and feeling burnt out.

Planning Your Nutrition

If you’re serious about changing your body size, shape or composition then nutrition planning is essential. If you don’t plan and track your nutrition then it’s like playing darts with a blindfold on. You might hit the bulls eye once or even twice but the chances are slim. You’re dramatically reducing your opportunity for success by guessing, hoping or thinking your consuming the correct amounts of food.

First of all you need to figure out how many calories your body needs. There’s a simple way to do this on this page.

Next, you need to figure out how many of each type of nutrient your body needs. There’s more on this on this page.

It’s all about creating the best possible opportunity for your body to burn fat and build muscle simultaneously. You need to ensure you’re taking the correct amount of calories each day and the staying within your own specific range across the week for optimal results. After you get your Calories nailed down, your next priority is your Macro Nutrients.

Macro Nutrients are the main nutrients in your food which include Carbohydrates, Proteins and Fats. The amount of each of these you consume is incredibly important when it comes to fat loss while retaining (and even building) muscle.

Use a tracking app like My Fitness Pal, FatSecret, YAZIO, Lose It etc, to track your calorie and nutrient intake. This takes the guess work out of it and I guarantee you’ll see progress much faster than by simply whinging it and hoping for the best. Eating “healthy” is not the same as eating the right amount of calories for your body. You could eat nutrient dense foods but still overdo your calories and then you’ll either not lose any fat or else you could even put on more.

Planning Your Workouts

Many people simply go to random classes like Spin, Pump, Circuits or Bootcamp hoping to get results. This can be the perfect recipe for some people  IF they already have a substantial amount of muscle build up underneath and they simply need to increase their activity level.

However, for many people these can actually be unhelpful for achieving your goals. They are better than doing nothing but they aren’t the best option for you and will only take you so far. When you plan your workouts and track your progress you can see if you’re getting stronger and fitter.

In order to change your body you need to progressively overload the muscles. This means as you get stronger, your body requires more resistance (a heavier load) to challenge it. As you get fitter and your aerobic capacity increases, you need to keep challenging yourself in order to keep improving so that you can burn more energy.

Unless you’re tracking what weight you’re using, testing yourself with the same workouts each time and trying to lift more weight or more reps then you have no idea whether you’re improving or not. At best you’ll just waste time, and at worst you’ll actually go easier on yourself and give yourself less work to do without realising.

Unless you track your workout and make some recordings of your performance then you’ll not know if you’re pushing harder or if you’re just simply feeling more tired that day than normal.

When you plan your workouts appropriately, you have a much better opportunity to improve, challenge yourself and see the progress you’re after in the least amount of time.

Sample Workout Plan

A very simple, sample workout plan might look something like this:

Monday

Back Squat 3 Sets 8-10 Reps

Lunges 3 Sets 8-10 Reps each leg

Barbell Bench Press 3 Sets 8-10 Reps

Pull Ups 3 Sets 8-10 Reps

1.30-2 Mins Rest between each set.

Tuesday

Rowing Intervals

250m x 8

Rest 1 Minute between efforts

Wednesday

Back Squat 3 Sets 8-10 Reps

Lunges 3 Sets 8-10 Reps each leg

Barbell Bench Press 3 Sets 8-10 Reps

Pull Ups 3 Sets 8-10 Reps

1.30-2 Mins Rest between each set.

Thursday

Sled Sprints 50m x 10

Rest 1 Minute between efforts

Friday

Back Squat 3 Sets 8-10 Reps

Lunges 3 Sets 8-10 Reps each leg

Barbell Bench Press 3 Sets 8-10 Reps

Pull Ups 3 Sets 8-10 Reps

1.30-2 Mins Rest between each set.

Saturday

400m Run x 5

Rest 2 Minutes between efforts

Stick with a programme like this for about 1 month before changing the exercises to keep challenging your body and your mind. You can also change the reps, sets, angles, rest periods etc to keep challenging yourself to improve. Track your performances each time and try to better it each time.

Sample Nutrition Plan

Nutrition can be very complex so it’s difficult for me to prescribe a nutrition plan that will suit everyone both for quantity and for taste. Here is a very simple

Breakfast:

3 Scrambled Eggs,

2 Slices of Grilled Unsmoked Bacon

2 Grilled Tomatoes

5 Grilled Mushrooms

Mid Morning Snack:

20 Mixed Nuts

1 Medium Apple

Beef Jerky

Lunch:

1 BBQ Chicken Fillet

Mixed Veg

Sweet Potato

 

Mid Afternoon Snack:

1 Skyre Yogurt

1 Banana

 

Dinner:

1 Grilled Salmon

1 Backed Potato

Mixed Veg

 

Supper:

1 Tub of Quark Cheese

Mixed Berries

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Again, I want to emphasise that nutrition is very personal and a “one size fits all” approach is not appropriate. Use this sample as inspiration to create your own meals using spices, home made sauce and marinades to flavour them as you want. The main priority when it comes to changing your body is Calories In V Calories Out. If you’re trying to get slimmer and your body requires 2000 calories each day (14,000 per week), but you end up at the end of the week having consumed 15,000 no fat loss will have occurred. The other priority is to aim for a significant portion of protein in every snack and meal to enable your body to retain as much muscle as possible while in a calorie deficit.

To sum up:

  • Create a workout plan.
  • Track your workouts and aim for a little more weight or more sets each time.
  • Calculate how many calories your body needs for your goal.
  • Calculate how many of each macro nutrient you body needs.
  • Plan your meals so that you hit these figures as closely as possible.
  • Track your nutrition each day.
  • At the end of every month take measurements of your hips and waist and adjust your nutrition accordingly.
  • Be patient.