If you are starting a more healthy diet to meet your health goals, certain decisions can hinder your progress. Here are a few basic mistakes to lookout for and to avoid when embarking on this journey. Are you thinking of going on a diet to shed some pounds? Well, you’re not the only one! Up to 50 percent of people in America try to lose weight every single year. And changing what you eat is one of the best ways to do it!

Unfortunately, many people make certain mistakes that are detrimental to their healthy endeavors. Want to know what they are so you can steer clear of them? Keep reading to discover five beginner mistakes to avoid. 

1. Setting Unrealistic Goals

Many people who start a new diet have unrealistic expectations. Full of motivation, they aim to lose a crazy amount of weight in a tiny time-frame. Unfortunately, setting your sights too high can quickly make you disillusioned and resentful.

You realize that losing weight takes time and commitment!

Fed up that you aren’t shedding pounds as quickly as you wanted, it’s tempting to give up altogether. Avoid that fate by being more realistic from the outset.

2. Opting for a Crash Diet

This celebrity’s eating nothing but cabbage soup. That celebrity swears by a ‘Hollywood Juice’ diet. The one over there consumes eggs, eggs, and more eggs. It seems like a new fad diet hits the scene every week! And, sometimes, slashing your calories so dramatically can result in rapid loss of weight. Sadly, your metabolism slows to a halt too and you end up gaining weight when the diet’s over. Worse still, restricting your diet in such extreme ways can lead to chronic health problems as well. Remember that it is a life style change and it does take time, there are no quick fixes!

3. Failing to Work With Others

Anybody who’s trying dieting before knows how tricky it can be. That’s why going it alone can be so tough. There’s no-one there to keep you motivated, help you through the tough times, and give you a push when you need it.

Teaming up with other people who want to lose weight will be a mighty help. You’ll both support and hold each accountable. The result? You’re all more likely to shed the weight you want!

4. Having a House-Full of Unhealthy Snacks

Snacking can be kryptonite to any attempts at cutting calories. But it’s even worse when the cupboards are full of unhealthy options! All those delectable cakes, biscuits, and sweets are the last thing you need when you’re trying to lose weight. The best way to cut down on your snacking is to remove the temptation. Stop buying unhealthy snacks.

If they aren’t in the kitchen, then you can’t eat them!

5. Forgetting the Booze and Fizzy Drinks

Many new dieters eat plenty of fruits and vegetables, sources of protein, and sources of vitamins and key nutrients. They establish portion sizes, cut their calories, and find a meal plan that works.
But then they fail to cut down on calorific alcohol and sodas and even common fruit juices! Avoid falling into that trap. Limiting your intake of sugar-filled drinks is super important in your bid to lose weight too.

Avoid These Newbie Mistakes from the get go

Every year, millions of people go on diets in an attempt to shed some pounds. Unfortunately, all too many of us make certain mistakes that jeopardize our efforts! Hopefully, this post will help anybody starting a diet or meal plan to avoid that fate and meet their weight-loss goals.
 

You May Also Like:

The post The Fit Five! 5 Basic Mistakes To Avoid When Starting To Eat More Healthily for Beginners appeared first on FitNish.com.

How can you have enough energy to get through your festive season? Here are some energy tips:

Sensible Eating

One of the most obvious ways to build up your energy is to eat properly, that’s why it is so important to have a good breakfast. Breakfast is named this for a reason – you are breaking the fast from when you had your dinner the night before. Then focus on making your other meals throughout the day balanced and small. Supersized meals use more energy to digest.
 
Our body uses carbohydrates for energy and proteins to help sustain energy when needed, while fats make us feel satisfied.[1] Glucose produced from carbohydrates gives you a quick boost of energy, any extra glucose not used gets stored in the liver for later use. Fats are used for energy once they are broken down into fatty acids to make cell linings and hormones and extra is stored in fat cells.[1]  Protein can also be used for energy after they have been converted into the necessary hormones, muscles and other proteins that our body requires.[1]

Aim to include carbohydrates, proteins and fats in each of your meals to equip your body with the energy building blocks it needs to keep you going.[1] 

Build Your Energy

There are a range of things that you can do to boost your energy – experts agree that physical exercise like walking increases energy, even though you may think that it would drain energy![2] So get those gorgeous legs moving and take a walk around the block.

In between decorating the tree, prepping your family feast and all the other things you need to get done this festive season, make sure you plan some time into your holidays to put your feet up, as relaxation activities reduce stress. [8]

 Another way to increase energy levels is to take an energy supplement such as Vita-thion Effervescent Tablets to support the cycles in the production of energy.[3]
 
The new convenient Vita-thion® Fizzy tablets with ATP and vitamins B1 and C to keep you going throughout your day.  ATP[5] (adenosine triphosphate) is the molecule which stores energy temporarily and then releases it into the body when needed[4] and Ginseng[6]  a well-known active ingredient that helps to reduce fatigue and increase capacity for work and concentration.[3,5,6]
 
Vitamin B1 is needed for the release of energy from glucose and helps your body to turn fats, protein and carbohydrates into energy. [3]

Energy Drains

 We all feel energy drained from time to time,  and there may be medical reasons for this (with prolonged symptoms you may want to consider a medical check-up to rule anything out), but there are also many non-medical energy-drains that you should be aware of this festive season.
 

• Interestingly, dehydration drains your energy and impairs physical performance as well as decreases your alertness and concentration.[8,2] So make sure you drink enough water during your festive days! This is especially important after exercise as your body craves fluids and need an energy boost.
• With the festive season being renown for sweet treats, puddings and other sugary drinks and snacks, remember that sugar provides energy, but is a quick-fix and leads to a slump afterwards. If you do need an energy boost, make sure that that you have a healthy snack that releases energy slowly.[8]  Food provides us with the energy that we need to function so missing meals and leaving long gaps between eating can also make you feel drained of energy.[8,9]
• Our beloved caffeine and a lack of sleep will definitely leave you feeling drained.[8] Caffeine late in the day will make you feel wired, but then leave you tired, as it disrupts the natural sleep pattern, keeping you from getting a good night’s sleep.[8]

Our bodies automatically use a relevant energy-making system depending on the time and power needed for the activity that we are doing. Follow these easy steps and make sure that your energy reserves are well looked after so that you can put your best foot forward this festive season!

References:

1. WebMD. Carbohydrates, Proteins, Fats, and Blood Sugar. [Online] May 2015 [Cited June 2016]; Available from URL: http://www.webmd.com/diabetes/nutrients-and-normal-blood-sugar-control
2. WebMD. Jaret P. 9 Ways to Get Your Energy Back. [Online] September 2015 [Cited June 2016] Available from URL: http://www.webmd.com/balance/features/get-energy-back?print=true
3. Vita-thion Effervescent Tablets package insert
4. Vita-thion Fizzy tablets package insert
5. Rathmacher J, et al. Adenosine-5′-triphosphate (ATP) supplementation improves low peak muscle torque and torque fatigue during repeated high intensity exercise sets Journal of the International Society of Sports Nutrition 2012
6. Milta O et al. Chapter 57: Considering Complementary and Alternative Medicines for Older Adults
7. Vita-thion Granule sachets. Approved package insert. October 1999
8. WebMD. What’s zapping your energy? [Online] September 2015 [Cited June 2016]; Available from URL: http://www.webmd.com/balance/guide/whats-zapping-your-energy#1
   Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition. New York: Garland Science

You May Also Like:

The post Gear Up Your Energy to Deal With the Festive Season! appeared first on FitNish.com.

Quick Stats

Name:  Roxy Firmani
Age:  24
Height:  1,71 m
Competition weight:  55kg
Current weight:  58kg
Current city:  Sandton, Johannesburg, South Africa
Where do you train:  Virgin Active, Sunninghill
Occupation: Brand Executive for OPI

How long have you been training for and how did you get started?

I started training when I was about 16. But nothing too serious; just cardio and the circuit! My Dad used to do Bodybuilding Shows so I would tag along with him to the gym every now and again!

“About 2 years ago, I met a very influential man in the fitness industry and I decided to start training to compete!”

Did it come easily for you or was it quite a ‘life’ adjustment?

Because I have grown up in a fairly active family it came quite easy. I am also SO passionate about being fit and living a healthy lifestyle that it really is something I enjoy!

What do you love about it?

I love knowing that my body is in its peak condition! Being fit makes doing anything and everything a lot easier and living a clean and healthy lifestyle ensures that I rarely get sick, always feel energetic and enthusiastic, and that I will have better luck with my health and body condition as I age!

What competitions have you competed in and your placings?

2012

• Fitness SA
• Body Beautiful SA, Bikini, 3rd

Last year I competed in my first show, Fitness SA. Although I did not place in the Top 10 it motivated me to work harder for my next show. I then competed in Body Beautiful SA and placed 3^rd in the Bikini Division line-up!

You were a part of the JAR (Nutrition Store) team. How did that work out and did it help with your training and dieting?

Being part of team JAR was and is amazing.

“This is a tough industry and having a group of people to support and motivate you all the time is great.”

It is also nice to have a team of people with different knowledge about training and dieting. We can all put our minds together to better our understanding of what works and what doesn’t!

What are your future plans?

This year I plan to compete in 3 or 4 shows, the main one being WBFF SA on the 19^th and 20^th of July! I also want to do a nutrition course and try to get more involved in helping other people get into the fitness competition scene! I love helping people with training and nutrition and it is my dream to one day, make a career out of it!

Take us through an average day of yours:

Because I work full time I have a very early start to my day!

• I wake up at 4:30am, gulp down my Titan Labs Isomax or Slim Core shake and go to the gym. I’ll do a small amount of cardio (just to get the blood flowing) and then hit the weights section!
• After that its home to shower, eat and get to work by 8am.
• During my contest season I will normally hit the gym after work (two or three times a week) to get in an extra bit of cardio.
• Then its home to chill, prep my meals for the next day and get to bed for some beauty sleep

Give us a description of your philosophy on your diet:

I have quite a balanced philosophy on my diet. I don’t believe in a so called ‘Diet’, I believe that you should eat clean (no processed foods) and eat regularly! I eat 5 – 6 small meals a day and I ensure I get a good amount of Protein, Fats (the good types) and Carbohydrates (Low GI).

Here is a sample of my meals that I pretty much stick to all year round:

• 5am: Titan Labs Isomax/ Slim Core Shake
• 7:30am: 50g of Oats and 3-4 Egg Whites
• 11am: Chicken Salad with Avo/Nuts
• 1pm: Chicken Breast with Vegetables and Sweet Potato/Brown Rice
• 4pm: Another Titan Labs Shake and Some Almonds
• 7pm: Lean Protein Source (Chicken/ Fish/ Ostrich) with Vegetables
• 10pm: Slow release protein (Low Fat Cottage Cheese/ Titan Labs Aftermath)

What keeps you motivated and so disciplined to get through your training and sticking to your diet day in and day out?

I find that I am most motivated and disciplined when I stick to a routine and have a goal to work towards!

“Setting goals is something you should do every month. I make sure the goals I set are realistic and are measurable.”

Every month I sit down and measure my current goals, and then re-evaluate them accordingly. Without goals there would be nothing to work towards! And without a routine it becomes very hard to maintain discipline!

What’s your favorite healthy meal?

I absolutely love the good fats! Avo’s, Almonds, Peanut Butter; I could eat these all day every day! I also love my Titan Labs Aftermath Dessert Protein! It is such a good thing to eat before you go to bed because it keeps a constant source of energy for your muscles while you sleep AND it tastes like chocolate mousse! I always make mine and put it in the freezer for a bit so it is like chocolate ice-cream

What’s your supplementation like?

There are a few supplements I use on a daily basis:

• Multi-vitamin: This is essential when you train on a daily basis
• Protein Shake: A quick and easy way to get your protein requirements, and great for when you are on the go, need to have a snack OR straight after a training session!
• BCAA’s: These are essential when you train. They aid in muscle recovery and also prevent the breakdown of muscle tissue. I mix a serving of Glutablast and Amino Rush from Titan Labs and sip on that while I train. It tastes great and helps your muscles while you train!
• Fat Burner: Only during my competition season! Good to help get leaner for my shows! I would highly recommend Xcelerate from Titan Labs – it is by far one of the best on the market these days!

Give us a description of your philosophy on your training and on average how long do you work out for?

I don’t believe that you need to spend hours in the gym every day! I spend about 45-60 minutes at the gym and believe me that is more than enough. As long as you make that time count! I do a split training program, so I train each muscle group once a week (except for legs).

So for example I will train:

• Chest on Monday
• Quads on Tuesday
• Back on Wednesday
• Hamstrings and Glutes on Thursday
• Arms and Friday
• Shoulders on Saturday
• Sunday’s I rest!

How do you measure your progress? And how often?

I do not believe in the scale! Body weight is such an ineffective way to track progress, especially because muscle weighs more than fat! I believe it’s how you feel, look in the mirror and fit in your clothes!

What’s your take on utilizing cardio in your training regime? What’s your favorite form of cardio?

Like I said earlier I always do a few minutes of Cardio before I start my weight training session! My favorite type is High Intensity Interval Training. This is bouts of high intensity cardio with rests in between! So for example I will sprint for 1 minute and then walk for 1 minute for up to 20 minutes.

I also do steady state cardio once or twice a week. That is medium intensity cardio for a longer period of time (about 40-60 minutes)

What’s your secret to having rock solid abs? What would you say are some of the best exercises women should include in their ab work outs?

The key to Abs is Diet! You can do 1000 sit ups a day but if your diet is wrong you will never see those abs! So keep your diet clean. I love to do weighted crunches and leg ups!

Fitness models or bodybuilders?

The person who I look up to most, the one that got me interested in this industry, is Jaco De Bruyn. He has been a Mentor and an Inspiration from the get go. And then of course there is my coach, Kirk Wentworth! He is the most knowledgeable, passionate and helpful person I know! He really has helped me get to where I am now and helps me with all of my competition prep!

Favorite female fitness icon(s):

Wow I have so many! At the moment I must say I have a bit of a crush on Bella Falconi, her physique is just mind blowing! I also follow Anna Delia, Jamie Eason, and locals such as Anna Wood!

Favorite Quote(s):

This one sums it all up:

“Eat Clean. Train Mean. Stay Lean.”

I also love

“It never gets easier, you just get better.”

What were some of the mistakes you made when starting out in the gym?

Thinking that cardio was going to give me a toned physique! I see so many girls at the gym every day slaving away on the treadmill and their bodies never really seem to change! I also don’t think people realise how big a role your diet plays in seeing the results you want!

“Girls need to stop being afraid of both the weights section and protein shakes!”

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

Take it one step at a time. Too many changes at once can become overwhelming and disheartening. Also make sure you get proper advice from someone who knows what they are talking about. I’ve seen some crazy diets and programs given to friends that are just ridiculous!

“My rule of thumb is that the person you get your advice from, should have the physique you wish to achieve, that way you know that it worked for them and should in turn work for you!”

Where can people get hold of you?

• Facebook: Roxy Firmani Fitness Model
• Twitter:  @RoxannePaige
• Email:  roxyfirmani@gmail.com

The post One on One With Bikini Competitor and Team Jar Member, Roxy Firmani appeared first on FitNish.com.