This is the third and last part of my How to Start Lifting Weights Series. If you missed Part 1 and Part 2 be sure to check them out before reading this one!
How to Start Lifting Weights (Part 1)
How to Start Lifting Weights (Part 2)
Now that you have your workout plan from part 2, I want to give you some basic nutrition guidelines to stick to as you embark on your new lifting routine.
NOTE: These are just a few things to keep in mind, but if you want a more comprehensive plan that is customized to you, I can help you with that! While it’s important to stick to an exercise regime, your diet is crucial in reaching your goals, so it’s important to be aware of what you’re putting into your body. How do you do that? By tracking macros (NOT calories!)– I wrote an entire free ebook for you on how you can start doing that right now.
How to Start Lifting Weights: Nutrition Tips
Aim for at least 3 meals per day with a starchy complex carb source, fat source and protein source.
- For example, you are making a salad and you have lettuce, chicken and some other vegetables… what are you missing? A starchy complex carb and fat, so seek out some brown rice or sweet potato for your carb and avocado, nuts or an olive oil based dressing for your fat.
Take a multivitamin and omega 3 fish oil pill everyday.
- Multivitamins aren’t 100% necessary, but I say take them to ensure you have all the nutrients needed to build your hard earned muscle. Omega 3 aids in fat loss and can help keep your metabolism and hormones in a healthy place.
Do NOT weight train on an empty stomach.
- I highly recommend eating something with carbs and protein before lifting weights. Not only will it help make your workout more effective as you will have more energy to push harder, but also, your body will have the fuel to start repairing and rebuilding your hard-earned muscle.
Never have a meal (or snack) that is protein-less!
- Every time you eat, ask yourself, “where is my protein coming from!?” This is ESPECIALLY important for meals. I never eat a meal without a protein source. What are solid protein sources?
- Greek yogurt, eggs, protein powder, meats, fish, protein flour, egg whites, cottage cheese
Consume a protein and carbohydrate source post workout.
- The protein will aid in repairing and rebuilding muscle tissue while the carbohydrates will replenish glycogen stores and aid in muscle growth. Some ideas: protein shake + sweet potato, cottage cheese or greek yogurt + fruit, oatmeal + protein shake, fruit + protein shake, meat + sweet potato, smoothie with protein powder.
A few other pieces of advice to help you get started:
- It’s okay to make mistakes. I’ve made plenty, but I learned from them.
- Say “goodbye” to cheat meals. They aren’t doing you any good mentally and physically.
- Get some cute and fierce workout gear to get you pumped at the gym. C’mon, treat yo’self!
- Stock up on some supplements to help you with your fitness goals.
- If you’re struggling, seek some help! I’ve been through a lot of trial and error, so I probably struggled with what you’re going through. Seriously, shoot me a note and let’s chat!