Hello Hauties!
Our favorite time of year is right around the corner...wedding season! If you are anything like us, this means...that be bride, bridesmaid or even just a guest...you are most likely about to put the pressure on to get "wedding haute" in a hurry. So, we reached out to Tyler Terrebonne with Sunset Smoothie & Sports Nutrition for some tips and advice on how to reach your goals...the healthy way!
Take it away, Tyler!
Of course, all brides want to look their best on one of the biggest days of their lives!
The good news: You have a significant amount of time to lose the fat and tone the muscle, the healthy way. You are a strong woman with drive and will power and YOU CAN DO IT!
The bad news: With the wedding planning and preparation, you will have more going on than ever, parties you don’t normally have in everyday life, more distractions than ever, and your stress level will be higher than ever.
Below are some general and basic guidelines for you to follow and keep in mind leading up to your wedding day.
Nutritional and Diet Basics
Commit to consuming 4-6 small meals & snacks every day. Your metabolism is like a camp fire. You want to constantly feed the fire (your body & metabolism) with smaller sticks (meals) to keep it going. Larger logs (meals) dampen the fire (your metabolism).
Keep it simple. Don’t get caught up on the specifics of your diet. Start by simply counting your daily caloric intake. If you ingest more calories than you burn, you will gain weight. If you ingest less, you will lose. Plain and simple.
Know your Basal Metabolic Rate (BMR). Knowing how many calories your body needs to maintain itself (BMR) is the best start to find out where to begin for either gaining lean body mass (LBM) or losing fat. Google BMR calculator, enter your stats (height, weight, age, etc) & it will give you a number. This number is how many calories your body burns if you literally laid in bed all day. For example, if the number is 1,500, to maintain your weight, that’s how many calories you can consume for the day to simply maintain.
To burn 1lbs, it takes a calorie burn of 3,500cals per week OR 500 calories per day. SO, if you workout and burn 500 calories that day, you can still eat 1,500 calories that same day and STILL have been in the 500 calorie deficit. SO, if your BMR is 1,500, and you weren’t going to workout that day, but still wanted to be in the 500 deficit, you would only eat 1,000 calories for the entire day. BUT, bare in mind, most of us do not lay in bed all day. We are running errands, playing with kids, working, doing house chores, etc and are burning calories throughout the day. With that said, you don’t want to only eat 1,000 calories in a day.
Eating a lean protein source and a vegetable at night, no carbs, is a very fast and healthy way to cut weight in a short period of time (months leading up to your big day!)
Eat your food slower. It takes 20 min for your food to fully digest. Also, drink a 20oz glass of water before you eat, you will definitely eat less.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. Avoid foods that have high fructose corn syrup, dextrose, sucrose.
Drinks lots of water! Do the 8 x 8 rule. 8-8oz glasses/day or 2 liters. Water flushes toxins out and carries nutrients to cells.
Workout Basics
Heart rate is key! If you can breathe and carry a conversation while performing the activity, you are not working hard enough!
Also, weight training IS NOT going to bulk you up, it’s only going to tone you faster and burn even more calories. The more lean muscle you have, the more your body works to maintain the muscle, therefore your metabolism will be higher.
Circuit training – a combo of weights and cardio together, will be the fastest way to lose the weight. Your heart rate is elevated as well as you are working your muscles.
With all this being said, a balanced diet with 5-6 smaller meals/day, lots of water intake, less alcohol and caffeine, and 3 – 5, 30-45 min workout sessions of an elevated heart rate per week will result in a transformed physique.
Hopefully after reading this, you gained a little more knowledge than you had before about what you will need to do to look your best on your wedding day!
If you have any additional questions, or are possibly interested in starting a supplement regimen to give your body an edge toward success, simply e-mail me at sunsetsmoothie@gmail.com or come stop by the shop at 17066 Airline Hwy, Prairieville, La 70769.
Tyler is neither a dietitian nor nutritionist. However, he does have 15+ years experience with playing sports, working out, mentorships under trainers and body builders, as well as owning Sunset Smoothie & Sports Nutrition in Prairieville, LA.
The Hauties would like to thank Tyler for taking the time to serve as our first guest blogger!
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