Fitness plan: How to write a training and nutrition diary

Fitness requires effort to study and learn. Everything you do determines the speed and frequency of your progress. Recording these things you do will bring you the key to success!

　　If we want to make progress, we need to find out the problem from what you did yesterday. When you open your fitness diary, you will find out where you did not do well to correct it.

　　There is a direct connection between a rigorous diary and making the greatest progress in the shortest time. Many people have achieved immediate results after insisting on writing diaries. They see The magical effect of diary.

　　If you have never written a training and nutrition diary, I suggest you try it in three weeks. You will find that diary is an unusual diagnostic tool that will make you more experienced, mature, and more persistent in your goals.

　　How to write a training and nutrition diary: The following are some things that should be included in your diary

　　1. Note the date, weight, body fat level and muscle circumference

　　Measure your weight every two weeks (at the same time, use the same scale). Find the same person to measure your muscle circumference under the same conditions. If no one helps, you can measure your waist (men) or hip circumference by yourself. Remember, unchanged weight does not mean you have made no progress.

　　2. Make a meal schedule

　　If you are used to getting up early, plan every 2-3 hours of meal time from 6:00am to 7:00pm. This multiple nutritious meals help to enhance metabolism and keep the protein and energy supply at a high level.

　　3. Remember everything you eat in the day

　　After every meal, Note the types and quantities of foods you eat, and then classify them by carbohydrates, proteins, and fats. At the beginning, you may be a little discouraged by not being familiar with the nutritional value of food. However, with the help of a cheap food nutrition reference book, you will find that everything can be classified intuitively in just a few weeks.

4. At the end of the day, count the nutritional value and total calories of all foods.

5. Make a note of all the drinks and supplements you consume

                                                                                                                                                                                                                                         , record the coffee, soda, wine and other ingredients you drink. Similarly, record the vitamins, minerals and other nutritional supplements you consume at different times of the day.

　　6. Record the training in detail

　　Record all weight-bearing training and aerobic training in detail. If you are a beginner, it is best to record the exercises, number of sets, times, and weights you have done. If you are experienced or want to keep it simple, you can only record the training parts, training types, training time and training intensity.

　　7. Add the random parts that are suitable for you

　　To make the diary more flexible and practical, add some The random part that suits your own special needs. For example, full-body muscle photos, personal training goals, training experiences, feelings, etc.

　　8. Discuss diary with experienced people

　　Concerning your diary with experienced people often. He can be a nutritionist, coach or someone in the gym. Doing so can make you progress faster.

　　Writing a training and nutrition diary from today. It will bring you real training and nutrition knowledge, freeing your speculation and exploration. It can also enhance your desire and effort to succeed, and ultimately bring you the physique in your dreams.