16 oz. first thing in the morning
8 oz. every hour after
You should be drinking half of your body weight in ounces of water. So if you weighed 200 lbs, you should be drinking 100 oz of water a day. This can also help prevent bladder issues in the future.
Hand size portion (0.7 g - 1.2 g) per lb of body weight
Decrease your sugar intake
Increase your consumption of vegetables
1/3 of your food should be raw
Avoid saturated/trans fat
Mono = olive oil is the best choice
fish oil = good source of omega 3
Don't drink your calories. Drink water and unsweetened tea
Consume 30 g of protein with breakfast in the first 30 minutes of waking
Eat 20 g of protein for each meal after that
Drink 500 ml of ice water on an empty stomach
Apply a cold pack on back of neck or upper trap muscles for about 15 minutes in the evening
Do 60 - 120 seconds of push/pull and squat exercises before and after meals
The bottom line:
Eat real, non processed foods
Eat 3-6 meals per day
Get 7-9 hours of quality sleep per night
Eat 30 g of protein in the first 30 minutes of waking and 20 g each meal after
Every meal should contain protein, vegetables and essential fats
If you want more guidlines on nutrition, schedule a Body Metrics session with us today!
It's 50% off during the month of January!
Call 719-565-6678 today to schedule your session.