First, most people have misunderstandings that can radically change their physique. They do not strictly implement a diet system of low fat, high protein, high carbohydrate and appropriate fiber. They do not know how to increase body fat. Develop muscles without destroying muscles, or reduce body fat without destroying muscles.
Second, there is a direct connection between rigorous journaling and making the most progress in the shortest time.
Third, many people have achieved immediate results after persisting in keeping a diary. In order to bring me a satisfactory record, they forced themselves to adjust some diet plans. This way, they see the magic of journaling even before we discuss it.
Fourth, some people started lying to me and giving me adulterated records. They reacted to my request to keep a diary like a stern father asking for a report card. Later, these people also realized the importance of keeping diaries to their progress, and began to give me true reports.
If you have never kept a training and nutrition journal, I recommend giving it a try for three weeks. You will find that journaling is an extraordinary diagnostic tool that will help you become more experienced, mature, and committed to your goals.
Here are some things to include in your journal.
Note the date, weight, body fat level and muscle circumference
Measure your weight every two weeks (at the same time, using the same scale). Find the same person to measure your muscle circumference under the same conditions. If you don't have anyone to help you, you can measure your waist (men) or hips (women) yourself. Remember, just because your weight stays the same doesn't mean you're not making progress.
Make a meal schedule
If you are used to getting up early, you can make a plan for meal times every 2-3 hours from 6:00 am to 7:00 pm. These multiple nutrient-dense meals help boost your metabolism, keeping protein and energy supplies high.
Write down everything you eat throughout the day
After each meal, write down the types and amounts of food you ate, and then categorize them by carbohydrates, protein, and fat. At first, you may be a little discouraged because you are not familiar with the nutritional value of food. But with the help of an inexpensive food nutrition reference book, you'll find it all falls into intuitive categories in just a few weeks.
At the end of the day, count the nutritional value and total calories of all foods.
Write down what you take inAll beverages and nutritional supplements
Write down the amount of water you drink every day, and note down the coffee, soda, wine and other foods you drink. Likewise, write down the vitamins, minerals and other nutritional supplements you take at different times of the day.
Detailed records of training
Record all weight training and aerobic training in detail. If you're a beginner, it's a good idea to write down the exercises, sets, reps, and weights you do. If you are more experienced or want to keep it simple, you can just record the training parts, training type, training time and training intensity.
Increase the casual part that suits you
To make the diary more flexible and practical, add some optional sections that suit your own special needs. For example, full body muscle photos, personal training goals, training experience, feelings, etc.
Discuss diaries with experienced people
Discuss your journal frequently with those who have experience with it. It could be a nutritionist, a trainer or someone at the gym. Doing this will allow you to make faster progress.
Start writing a training and nutrition diary today. It will bring you real training and nutrition knowledge, eliminating your guesswork and exploration. It also increases your desire and effort to succeed, ultimately giving you the body of your dreams.