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September 19, 2019
PLANNING YOUR WORKOUT SCHEDULE FOR SUCCESSFUL WEIGHT LOSS | By Hubert Cormier
Weight loss is often a source of motivation when you start working out. But sometimes eating well is not enough as it’s possible to eat well but also too frequently—namely sweets and snacks—or to eating oversized portions. Is your schedule conducive to balancing your diet, weight loss goals and workouts? Here are three simple tips to help you get there.
🤸♀ DECIDE WHEN TO WORK OUT
The perfect time to work out varies from one individual to another. The best thing to do is to work out at the time of day when you have most energy. That way, your workout can be shorter and more effective. No need to be at the gym for two hours!
Since we recommend that you have a snack or meal following your workout to speed up recovery and help muscle synthesis, working out immediately before a meal can be an interesting strategy to avoid excessive snacking and overeating. A complete meal rich in protein and carbohydrates following your workout will give you all the nutrients you need. In addition, by exercising before meals, you will avoid disrupting your routine and having to go out to the gym in the evening.
Working out after dinner may also be less effective if you feel too heavy and if you’re running low on energy. And if you add a snack, you’ll pack on extra calories when the main goal is to create a negative energy balance.
🧀 PLAN AND PREPARE SNACKS IN ADVANCE
Pre- and post-workout snacks are often much more generous than they should be. You don’t need a 600-calorie shake if you want to shed that extra weight. And if your workout was rather light and recreational, there is no need for a shake at all.
If, on the other hand, your workout was intense, choose a high-protein, high-carb snack, such as a 125 ml serving of fruit-flavoured Greek yogurt and one ounce of cheese with fresh fruit or roasted legumes
. Avoid snacks that are too high in fat, added sugars and sodium. Plan your snacks in advance to avoid impulsive eating or stops at the grocery store, convenience store or restaurant on the way home from the gym.
📅 WRITE DOWN WORKOUTS IN YOUR AGENDA
Writing down your workout periods in your agenda will help you to better plan your week. These time slots are entered into your schedule and cannot be deleted, only moved!
There are enough hours in a week to be able to adjust your schedule accordingly. Motivation will be much higher if you succeed in attending all your planned workout sessions.
In short, by choosing the times of day—and week—you want to train, it is easy to steer clear of unnecessary and high-calorie snacks. Final tip: don’t forget to build your muscle mass, as bigger muscles burn more fat! 💪
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