How To Eat Healthy?

Loosing Fat Is Hard, Do You Think So?

You must have a strong Desire to lose weight, Those heavy jello arms and big belly around your waist are the things of the past, Yes you can lose weight just by spending a little more time with your body.

Inst ed of sending money on heavy ,costly equipment and going to gym for hours and trying a diet plans which is not suiting you.

Hi, welcome to My Blog @ Yogikhongsai.com. I have worked in retail field more tan 10 years .During this job I have to travel like once a week to meet clients during this I had put on a lot of weight.

I have consulted too many dietitians and personal trainers and now I came up to a conclusion and started experimenting with it and i have started losing weight and eat healthy.

Today I will show you,how to start eating healthy, and hopefully, with this information, we can change a whole bunch of people's lives all around the world.

But before we get into that, I want to show you how we can work out our entire body super fast with this workout routine.Select a perfect place to start our workout routine for today. 

The topic today I cover will be,how to eating healthy,how to eat healthy on a budget,tips on how to eat healthy and what is healthy to eat.

We're will be working out all the muscles in our body with just three exercises, making this routine super effective when you're short on time. And the best thing about calisthenics is that you're training with your body weight, and if your body weight is your gym, then you can take your gym everywhere. 

Bur pees.

If you're doing bur pees on a weekly basis, then you should already be seeing drastic improvements in your performance, as it is a lazy killer, as well as improvements in your cardiovascular endurance and physique.

So let's start this routine with 10 bur pees. Now, if you're a beginning just doing this exercise alone for sets can be a full body workout routine.

We're working every muscle in our body from our chest, shoulders, arms, legs, and core, and even your back throughout portions of the movement, all while improving your endurance.

So whether you're a beginner or not, you should definitely be incorporating the burpee as well as the other two exercises that I'm right about to tell you into your workout regimen, as they're not only give you a fast, effective, whole body workout, but will also drastically improve your fitness capabilities.

Now moving on to the next exercise, we're gonna emphasize more on our lower body. We're going for pistol squats, let's go for 10 on each leg.

pistol squats

Now, for anyone out there having difficulty with the pistol squat, you can always do them assisted by coming down, sitting in a chair, and standing back up.

You can also do as many pistol squats as you can first, and then go into assisted pistol squats.

Doing it in a drop set formation, that's a lot more beneficial for you. All right, now there we have the pistol squat. Isolating each limb, it's a killer for your legs, your core, and even your back.

And moving onto the last exercise, this is a special one.

90 degree handstand pushups.

We're going for 90 degree handstand pushups. With burpees, we focused on our entire body, with pistol squats, we emphasized mainly on our lower body.

Now with this last exercise, we're emphasize mainly on our upper body, giving us a complete full-body workout, working all the muscles in our body with just three exercises. Three special, very demanding exercises that a will guarantee you gains.

There we had the 90 degree handstand pushup, that's definitely a tough one so there's some people out there that won't be able to do this. That's no problem. I have a progression that's gonna simulate the same movement path and muscle activation as the actual 90 degree handstand pushup.

If you do this one enough times, you will eventually build up enough strength to do the real 90 degree. And the progression to the 90 degree handstand pushup is the pike press pushups. 

pike press pushups.

With this progression, we're able to simulate the 90 degree handstand pushup, but without using all of our body weight, making it more manageable, but still engaging heavy on our shoulders, our arms, core, and even our back.

I've already worked out all the muscles within my body in under 10 minutes. And for a routine that's only three exercises long, for me personally, I would like to get in at least six to seven rounds of high quality reps for each exercise.

But regardless, even one round of this will give you a whole body workout. And if you do this for just three rounds, you will see major improvements throughout all your training just from a workout that can be shorter than 20 minutes.

Post workout foods

Now i will tell you How to start eating healthy to pair with your training to really start getting in the best shape of your life.

This next segment is for everyone out there that's tried to start eating healthy and failed, or for people that just don't know how. In my opinion, will be the best way to start eating healthy and to stay on track, making it easy to adapt and maintain this new healthy eating lifestyle. 

Now, the very first thing you need to do when you decide to start eating healthy is to identify all the healthy and nutritious foods that you love and enjoy. 

It' will be a lot easier if you're eating the things that you like versus taking on a new diet, or someone else's meal plan when you don't like the food that you're eating. 

 So the first thing is to make a list of those things that you like. So here you can see what I personally love to eat, we will start with our proteins. 

I love chicken breast, I love shrimp, I love salmon, and I also love red meat every now and then. I don't eat it too much, but I definitely have it at least once every two weeks.

 On specific cut sirloin filet, I chose that because it's the leanest cut for red meat. Now, there's other things you can eat for protein as well, especially if you're vegan or vegetarian. 

 But these are the things I personally like to eat, so it's easier for me to consume this food and help me to stay on track and maintain my healthy eating habits. 

Now let's move onto the vegetables which also will have protein and other nutrients as well. We're will start off with asparagus, I love asparagus, I love broccoli, I love spinach, I love bok choy.

And of course there's other vegetables I like as well, I don't eat as often like corn, avocado, and even potato. But something I do eat more often that potato is sweet potato.

With that some of the grains that I eat as well: whole wheat spaghetti pasta, quinoa, and some rice. But these are all the ingredients that I eat on a regular basis.

The second step is to know what your goal is, and determine how much your caloric intake will be depending on your goals. You can be eating all healthy food, but if you're under eating or over eating according to your goals, you may never reach them.

And as you start your fitness journey, your goals may change. And that's why it's important to know how many calories you're actually eating throughout each day. Using myself as an example, my goal is to stay around 175. Personally,

 I feel like I'm at my prime at that weight, and if I do add on more weight, a lot of the other body weight exercises that I do, they get a bit more difficult. So 175, that's always my goal to stay at that weight.

So depending on my training, my physique, and how much I weigh, that's will determine my caloric intake from time to time.

If I'm under my desired weight, I'll be on a caloric surplus which means eating more than my average caloric intake.

But remember, you don't overdo it and go way over your caloric surplus. I would just be about 300 calories over my average intake. And that goes for the same if you're trying to lose weight, meaning I'll be eating around 300 calories less than my average caloric intake.

That's why you wanna stick to the leeway of around 300 calories. If you're eating way too much, you'll end up gaining fat, and if you're eating way too little, you may be losing muscle.

So once you've determined how much your caloric intake will be, depending on your goals, the next step is to plan when you're going to eat your meals. Doing this, it's going to be easier to stay on track and avoid eating other unhealthy and unnecessary food or bad snacking in between meals.

It will also help you stay on track with your diet because you already know whats you're going eat and how much, giving you a way higher chance of success, I like to train first thing as soon as I wake up.

Doing some type of training for at least 30 minutes. After that, I'll get started with work, and then around 2:00 to 3:00 p.m, that's when I'll eat my first meal.

My second meal will be around 6:00 to 7:00 p.m. Then I'll do a real workout, and then mylast meal will be around 10:00. And each meal is around 900 calories. That's how I personally do it.

There's also other things I do like carb cycling, I also generally fast until 2:00 p.m. But I'll save all that for another blog . The last thing I wanna leave you guys with is how you cook this food, 'cause that's super important as well.

You could be eating all this healthy food, but ruining it completely by the way that you cook it. Adding in a whole bunch of extra condiments with sugar, or frying it in fatty oils, this will add hundreds of more calories that you did not already account for.

And possibly killed the nutrients from the vegetables. So make sure that you're cooking your food as clean as possible, and preferably grill it, or even bake it for it to be most healthy and try not to add any sugar at all.

As far as cooking the food, there's so many ways to make it delicious. Like sauteing spinach, but I'll tell you how to do that in another Blog. If you guys need help counting your calories because you're not sure how many calories it counts for each item.

There's so many calorie calculators out there that you can google, you can find them on the app store, and they'll be able to help you track and calculate exactly how many calories you're eating with each meal every single day.

Another thing you wanna make sure that you're doing is drinking lots of water. It's zero calories, and it's gonna flush out all the impurities and in-toxins within your body, as well as keeping you hydrated.

If you want to stay hydrated on the go, you can always pick up one of the Tosaa Hot & Cold Double Wall Vacuum Insulated Flask Water Bottle(https://amzn.to/30RymLf) . Take your water with you everywhere. Keep it cool or keep it hot, and save the world from harmful plastic water bottles.

And following these three basic steps, you should be able to start eating healthy and most importantly, stick to it. And if you haven't already been doing this, this will take your training to a whole new level.

Conclusion

People think eating healthy sucks and feels bad, but your body actually feels amazing when you've been eating healthy. Because you're giving your body the proper fuel, the proper way, that will supply your body with nutrients that not only help you grow your muscles and get shredded.

But also allowing you to perform way harder, reaching your maximum potential in the shortest amount of time possible, and that's why you need to couple healthy eating with smart training to get the maximum best results.

So if you enjoyed the Blog, then leave a comment down below, let me know what you want the next Blog to be about, and definitely share this video with a friend that's trying to start eating healthy.