The Best All-In (Life-Changing) Fitness Plan for 2020
Whether the past year was your best or worst, now is a clean start. This is your chance to do a "check-in" with yourself. It's your chance to create a new adventure, refine your personal and business path, and redefine yourself.
With this being said, here is your all-in, quick guide to bringing more structure to your plant-based nutritional and fitness approach. I don't advocate an all-or-nothing approach, but this could be the opportunity to observe your patterns and instill the right habits (you are a human scientist, after all). The keys to your success require observation, tracking, or whatever time is necessary to reach your goals efficiently. I've included the breakdown below. Try it for a week or as much as a month. If you don't want to change your approach, no worries! If the current plan still works, let's continue! Otherwise, read away!
TRACKING YOUR WEIGHT AND BODY FAT
Until now, most of my personal training clients only check their weight and body fat when they want (we occasionally do a "check-in"). Luckily, we can achieve success without obsessing over a number. Nevertheless, this is a good time to measure the correlation between your weight/body fat and what you do and eat. Create an Excel spreadsheet to track your numbers. Identify your fluctuations and describe the possible reasons in a column next to each record.
PERSONAL TRAINER TOOLS
Omron Handheld Body Fat Analyzer, Bodyweight Scale
ACTIVITY
Record the date, weight, body fat, and necessary notes each morning before breakfast. Please note that the handheld analyzer is more reliable than a scale for measuring body fat (the margin of error is still 1-2%, but it most reflects your trends and patterns).
FITNESS WORKOUTS
You don't need to exercise to lose weight (despite what every personal trainer likes to tell you). A fitness plan will minimize many diseases, disorders, imbalances, pain, discomfort, stress, body fat, and more if you want optimal health. Most importantly, you will develop the lean look you desire. Considering our sedentary lifestyles, you should exercise at least three days per week to achieve a noticeable physical change (not just weight loss). Since you're an overachiever and want the best out of yourself, I challenge you to exercise 5 days per week (30-60 minutes apiece). Keep the blood flowing to the muscles...keep them activated. Whether you focus on weight loss or not, everyone wants to look lean...which means losing body fat. You will achieve this with a consistent, challenging routine. Watching Judge Judy on the recumbent bike while sipping tea doesn't count. If your goal is 15 reps, you should struggle to reach 13.
FITNESS TOOLS
Personal Trainer, Gym Memberships, Condo Gym, At-home Equipment, Stairmaster
FITNESS PLANS
Here are several examples. Choose the one you're most interested in, and we'll adapt it to your goals, history in the gym, injuries, and more.
"I'M CONVINCED, BUT TOO BUSY" PLAN
2-3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything)/muscular endurance, muscular strength, aerobic endurance
3 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If three days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Endurance Legs / Core Circuit
- Day 3 Explosive Legs / Arms / Shoulders / Core Circuit
"LET'S DO 4 AND SEE WHAT HAPPENS" PLAN
*3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
4 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If four days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
"YOU HAD ME AT HELLO" PLAN
4 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
5 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If five days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
- Day 5 Upper Body / Lower Body / Core Circuit
"MAKE ME LOOK LIKE ARNOLD" PLAN
4 Days / 15-20 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
5 Days / 30-60 minutes / 8-10 reps: Functional Training / Strength Training / Yoga
Notes: If five days of strength, then:
- Day 1 Chest / Core Circuit
- Day 2 Back / Core Circuit
- Day 3 Strength-Endurance Legs / Core Circuit
- Day 4 Arms / Shoulders / Core Circuit
- Day 5 Upper Body with Bands and Body Weight / Explosive Legs / Core Circuit
plant-based NUTRITION
SIMPLE PLATE RATIO
Most plant-based personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you...i.e., athletes will need 2000 plus). To do this, you must limit your calorie intake to 3-400 calories per meal. Break down the contents of your plate for every meal into the following percentages (See the chart below):
45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
25-40% Protein (vegetables, edamame, legumes, nuts, beans, etc..…..or if you allow animal products: grass-fed lean white meat, wild fish, and omega-3 eggs). Note: Athletes or clients with a strength-based focus will need an amount closer to 40%
25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
Although I haven't explicitly mentioned it, you should still be mindful of the number of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.
ADD THIS TO YOUR DIET
Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:
Eat beans, oats, barley, farro, wild rice, quinoa, or dark leafy greens instead of bread if you need fiber.
Eat dark, leafy greens and nuts instead of dairy if you need calcium or vitamin D.
If you need antioxidants, eat grapes instead of drinking red wine.
If you need protein, eat beans, legumes, nuts, and seeds instead of drinking a highly processed (not very absorbent) protein shake.
SUBTRACT THIS FROM YOUR DIET
Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each item and what you can get away with.
Grains, including breads, crackers, rice, cereals, etc.
Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
Dairy (butter, milk, and cheese processed from animals)
Alcohol, refined sugar, and artificial sweeteners
Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)
INTEGRATING CHANGE
Record your daily consumption and study your body's response to your plant-based diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:
Don't exceed two portions of any weekly items on the Subtraction List above.
Avoid domino foods (foods you can’t limit, such as chips, nuts, etc.)
If you drink alcohol, the amount must not push you over the set caloric amount for the day.
**********************Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:
Track your food intake
Follow the recommended calorie amounts
Moderately integrate the subtraction list
Create a new routine based on these recommendations
As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan, the less weight you will lose. It is based on nearly 20 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1, and you can redefine your new boundaries in Month 2!
**********************Always remember that the suggestions above are meant to be adaptable to your body. Take this time to learn about your body without causing inflammation or a nutritional deficiency. Good luck!
More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review
Picture Credit:
O2Fitnessclubs. com- What steps will you take to change your life this year?
Let this plate guide your imperfect choices.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
The Elements of Being Podcast Featuring Dr. Joel Fuhrman
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here…..You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
