These four tips can help you on your fitness journey.
Jenna Rizzo, a women’s weight loss coach from Georgia, says that walking five times a week, consuming at least 120 grams of protein a day, staying hydrated and making sacrifices have kept her in good shape for years.
Rizzo has previously gone viral for her 2-2-2 weight loss method and other fitness tips.
I walked five times a week
“I’m sure you’ve heard other fitness creators talk about the previous steps. You might even be thinking, ‘How can something so simple be so useful’? Rizzo mused on a TikTok this week.
“But it really is — in terms of helping you lose weight, helping you maintain your weight, your cardiovascular health, your mental health, all of that,” she continued. “I’ve been a fitness trainer for over six years now, and this is the most underrated exercise.”
The Physical Activity Guidelines for Americans say adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week.
Getting 10,000 steps—about 5 miles—has long been the daily gold standard, but studies have shown you can still experience benefits by walking much less.
Experts suggest making your walking routine more challenging by moving to the tune of a fast-paced song, changing it up with intervals, incorporating strength training and taking on hilly routes.
Consume 120 grams of protein per day
“So when I first started college, I had a guy tell me that if I ever ate protein outside, like, just finishing a workout, it would get stored as fat,” Rizzo lamented. “I’m not sure why I ever heard that.”
Now she consumes 120 grams of protein a day. Rizzo has previously revealed that she cooks chicken thighs, steak and shrimp in large batches every few days.
The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight – or 0.36 grams per kilogram. For a 150-pound person, that’s 54 grams of protein per day.
It is best to consult a medical professional about the right protein plan for you. Recent research has found that eating too much protein can increase the risk of heart attack and stroke.
The timing of protein intake can also be key to achieving your health goals.
Staying hydrated
“I drink water like it’s my job,” enthused Rizzo. “The amount of people walking around chronically dehydrated is crazy, and in my opinion, water keeps you young.”
Rizzo pointed to her forehead and said her “biggest bend” is that she doesn’t use Botox, she’s just well hydrated. She said if her forehead “looks like a stack of pancakes,” she can tell she needs to drink more water.
Eight glasses of water a day has been the old hydration rule, but hydration needs vary based on age, activity level, and climate, among other factors.
Making sacrifices
Rizzo says that sometimes you have to sacrifice fun in the greater pursuit of optimal health.
“If ‘present me’ impulsively wants something, whether it’s a piece of cake or skipping my workouts or staying up late or having a few drinks, I can do it, but I know that ‘future me’ I’ll pay for it,” Rizzo explained.
“And yes, it can be fun, and I make memories,” she continued. “Most of the time I’ll say no because I know what I want for myself, for my future self, and if those things don’t match what I want, I’ll say no to them.”
#weight #loss #coach #swears #simple #rules #health
Image Source : nypost.com