1) Spiritual
Take some time to pray and refuel your spirit! I find many times when I am thinking I am hungry or ‘snacky’ it’s not because I am actually IN NEED of fuel many times it’s that I need to fill my spirit! Keep watch on this for yourself and next time you have a craving for something off your healthy nutrition plan that will only cause you more work and make you digress instead of having progress.. take a mental examination of when is the last time you stopped to pray, give thanks and LISTEN to what God is saying to you!
2) Nutritional
In order to get it right.. 2 words: Manage Insulin. Insulin can be your best friend or worst enemy when it comes to fat loss and retaining muscle. Learning how to manage it correctly- making it work for you not against you will extend your efforts. Eat lower glycemic index (GI) foods (lean protein, healthy fats, fibrous carbs) as a general rule, and combine higher GI foods (sweet potatoes, yams) with lower ones (lean protein, fibrous carbs) to lower their net impact on your body. The secret is knowing WHEN to eat your starchy foods, not ignoring them. Timing meals according to your exercise will help you receive the benefits of insulin. After a weight training or sprint type interval session, put the sweet/starchy foods in the mix of your post training meal. This is your golden opportunity to have insulin partition the correct starches you eat to your muscles and not your fat cells. For the majority of the other meals, focus on protein, healthy fat, and carbs mainly in the form of non-starchy vegetables - I like to say GREEN IS GOOD!
3) Emotional
Take time to De-Stress more often and give yourself some time to relax. Move on from hurts and disappointments from others or yourself. Let go .. if you can relieve emotional baggage everything else becomes lighter and easier!
4) Physical
Lift HEAVIER & push your intensity in any of your exercise ! I promise - after 20+ years of lifting heavier weights, I have reaped the rewards of heavier lifting as opposed to extended easy cardio or light-high reps. Allowing your body to undergo the taxation of weights will allow you to open up the receptors in your muscles to absorb and utilize the nutrients you eat in the starchy carbs plus burn glycogen stores more readily and efficiently. This will allow our MUSCLE CELLS to become more insulin sensitive than our FAT CELLS!! Get lifting!
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