With today’s busy lifestyles it can be difficult finding time to stay on track with a good nutrition and exercise routine. Time is common reason people cite for not exercising or eating properly. This is especially challenging for those people who find they are always on the go.
In this article we will cover not only how to gain greater results in less time, but also how to save some money in the process by learning how to build your own pack of vitamins.
Lets start with nutrition. Typically eating 5 smaller meals a day works best for most people as it stimulates the metabolism provides energy and helps keep blood sugar levels stable.
Being prepared ahead of time when it comes to you nutrition will not only save you time it will save you money as well. How many times when you are out and about have you pulled into a sandwich shop to pick up a quick bite and then gone about your day. In the process you’ve spent about $8.50 on a sandwich and another $1.50 on a drink that’s $10 a day. If that happens Monday thru Friday, that adds up to $50 on top of the weekly grocery bill.
There are some simple ways to prepare ahead of time which are also inexpensive. Lets assume your plan calls for 5 meals a day: Breakfast, a mid morning snack, lunch, a mid afternoon snack and dinner. Right off the bat you don’t have to worry about preparing breakfast (Refer to “Are You Eating the Correct Breakfast”) and dinner because most likely you will be home for those meals so now we are down to 15 meals consisting of lunch and 2 snacks a day. An easy snack could be a protein shake and a hand full of almonds or a banana. Investing in some protein powder and pairing it with fruit or some nuts will give you 5 days worth of snacks in about 10 minutes time. Now you have 5 lunches to make. Lets break those down to 2 meals grilled chicken 2 meals ground turkey and 1 meal steak tips. Season these to taste and pair them with a side. This shouldn’t take longer than 40 minutes and your done with your meal preparation for the entire week in under an hour and your saving money in the process.
Now lets move on to training time. If you can find 30 minutes a day then you will do fine. Pairing Muscle groups together can greatly increase your workout density (the amount of repetitions done in a specific length of time). Shortening rest periods can not only raise your heart rate to burn more fat during exercise but it can also raise your metabolism for the rest of the day by increasing post exercise oxygen consumption. This happens when you train intensely and take short rest periods such as when doing supersets (2 opposing muscle groups being trained back to back with little to no rest).
If you calculate the time it would take to do your nutrition prep and training time it totals 1 hour and 50 minutes for the entire week.
Dominick Walsh is a blogger for Performance Nutrition and TMRzoo.com and covers all men’s health topics and exercise issues including protein powders, diets, weight loss, weight lifting supplements, fat burners and supplement reviews. Dominick’s columns cover everything you need to know about your pre, during and post workout nutrition.