Nutrition is extremely important. It is the quickest way to lose excess body fat and sculpt a lean, athletic physique. It will also increase your athletic capabilities. Yes, you can still lose weight by fueling yourself on junk in smaller quantities and working out, but these gains will be short lived & you will eventually plateau and/or return to your previous weight.
Our goal at CrossFit Hays is to enable our athletes to make lifestyle changes that will benefit them for years to come. Our approach is to take small steps at achieving your goals. It is important to understand that this is a lifetime goal that you will have to continue to work towards.
Start by tracking what you eat today. You can log your intake using pen and paper or there are some useful apps (“my fitness pal” or “Lose it”) that are available for free. Write everything down – all foods you eat, all drinks you consume, even gum! This will help to give you an idea of your current intake.
Once you have a good week of tracking, please reach out to your coach for more information on next steps to helping you achieve your fitness goals.
The paleo diet is commonly referred to as the Caveman diet. It consists of eating foods that can be either grown, picked, or killed. A basic list of items can be found here:
The Zone Diet is designed to balance your hormones. It focuses on eating a healthy balanced diet of carbohydrates, protiens, and fats. Your proportions would be based on blocks.
|Breakfast||Lunch||Snack||Dinner||Snack||Daily Total||Body Type|
|4||4||1||4||1||14||Athletic - well muscled female|
|5||5||4||5||4||23||Large hard grainer|
|5||5||5||5||5||25||Athletic - well muscled male|
* No cheating the entire duration of the challenge = 6 points
|SAMPLE DAY||Block Requirements for small ("4 block") male|