10 tips for Sporty Woman

1. Never skip the recovery meal
For once we’re not talking about breakfast but rather the recovery meal after your workout. Getting a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique.

2. Don’t be specific about your goal
Having a goal, such as losing 5 to 10 pounds, may lead to a more successful outcome than if you aim to lose precisely 7 pounds in four weeks.

3. Change your routine
The reason most people don’t see changes isn’t because they don’t work hard, it’s because they don’t make their workouts harder.

4. More weight
Always reaching for the 10-pound dumbbells isn’t going to help you. Add two compound barbell lifts, such as a squat &deadlift, to your weekly training schedule and run a linear progression, increasing the weight used on each lift by two to five pounds a week.

5. Keep it real to yourself
If you are a morning person, working out in the a.m. is likely best, but if you are a night person, exercise after work.

6. Get enough sleep
When women get enough sleep, they don’t take in extra, unnecessary calories to stay awake.

7. Eat on time
Those who lunch late lose about 25 percent less weight than earlier eaters.

8. Choose wisely
When you are at a party and starving, your options aren’t always the best. Go for the chicken. Protein fills you up faster than carbs do.

9. Scale problem
Weighing yourself too often can cause you to obsess over every pound. Do it only one time a week. (Monday)

10. Good music
Sweating to your own tune may help make physical activities less exhausting.


5 thoughts on “10 tips for Sporty Woman

  1. Good tips! I see many people eat their recovery meal or drink their recovery shake beyond that 30 minute window, sometimes even hours later. It’s almost the same as not having a recovery meal at all. The best time for the recovery carbs is immediately after a workout when your body has depleted its energy stores, otherwise you will be dragging and feeling low-energy the rest of the day. Also, and more importantly, your body will eventually start to protect itself by slowing down your metabolism. You don’t want a slower metabolism. It means you won’t lose the weight you want in the time frame you’re aiming for.

    I saw your Lifestyle post. My father passed away from Diabetes when he was 60. He didn’t get to see his kids walk down the aisle and he didn’t get to meet his grandchildren. My siblings and I decided to live a healthier lifestyle so we don’t go down that same path.

    Thank you for sharing your story and your tips.

    Lynn N.

    Liked by 1 person

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