Built to last – Fitness Challenge – Day 1

You can also track this on Evernote, here´s the note to do so.

Eating for succeed

The suggested food for today was chicken! What recipe have you prepared today?

For the next day, I suggest you: Halibut. It is delicious and nutritious. Read my blog about the halibut health benefits.

Trainer Tips: #Drink more water

A lot of my clients don’t drink enough water. Changing this habit is one of the easiest ways to help your health. Figure out how you prefer to get your water: Do you like a bottle with a straw or a wide-mouthed top? Whatever your preference, keep a water container at your side as often as you can. You’ll reach for it a lot more if you don’t have to get up to fill a glass.

How much water you need per day depends on your physiological makeup, your activity level and environmental conditions. However, as a baseline aim to consume 2 liters of water every day. Drink little and often in the hours before exercise and avoid consuming large volumes in one go.

Drinking water helps people feel full, and as a result, consume fewer calories. Drinking water also significantly elevates resting energy expenditure (basically the number of calories we’d burn if we sat around all day) and lower water intake is associated with obesity. Pregaming a meal with a glass of water has been linked with more weight loss than cutting calories alone. You can also take some mid-meal breaks and guzzle a little water to give the brain time to register fullness.

When you start to feel hungry, drink some water. A 2015 study in the journal Obesity found that participants who drank about 2 glasses of water before meals were more likely to lose weight than those who skipped the glasses of water and went straight to eating. the more water you drink, the fewer calories you consume, according to research published in The Journal of Human Nutrition and Dietetics. The 2016 study found that those who drink one extra 8-ounce glass of water per day consumed 68 fewer calories; those who drank three extra glasses of water consumed 205 fewer calories, leading to 1/2 pound of weight loss per week.

Increasing water intake from 1.2 liters (about four 8-ounce glasses) to 2.5 liters (eight 8-ounce glasses) for three days helped improve mood and reduce fatigue, according to a study published in PLOS One. The same study found drinking less water was associated with lower moods, headaches and fatigue — and nothing tanks a workout faster than a headache, bad mood and total exhaustion. Increasing your water intake can also increase your metabolism. Drinking one-and-a-half more liters of water every day could help you burn 200 more calories daily.

Maintaining hydration should be an important consideration every day regardless of activity levels or environmental conditions. For training, ensure you start hydrated.

1. Drink little and often in the hours before exercise.
2. During exercise listen to your body. Drink water often and avoid consuming large quantities in one go. Staying hydrated helps prevent the decline in performance. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it. One of the first signs of dehydration is dry mouth. If your mouth starts feeling like the Sahara, take a sip!
3. Rehydration forms an important part of the recovery strategy.

Consistently not drinking enough water for an extended period of time has its effect as well.

Low water, slow metabolism. Your body’s ability to remove waste and detoxify is inhibited. In addition, your metabolism is slower without water.

Increased hunger. When you’re somewhat dehydrated, your body confuses it for hunger, causing you to eat when you don’t need to. Read: weight gain.

Digestion problems.

That constipation? Becomes a regular thing. Not fun. Also not great for weight loss.

General fatigue. You’ll constantly feel tired, unable (or unwilling) to exercise, and unable to concentrate.

I hope you enjoyed the first training and that from today you start to drink more water.

See you on Wednesday!