A key part of success in workouts, weight loss, muscle building and the paleo diet is planning. If you fail to plan, you plan to fail. Whether you are training to be an athlete or just training to find a new level of personal success, everything that you do hinges on everything else.
In other words, if you are doing the right workout but not eating the right nutrition, then you are not going to meet your goals. And if you are able to find the balance between workouts and meals but you are still not giving your body enough rest or supplementing correctly then you are not going to reach your goals as quickly. Make no mistake planning is the key to success.
When planning your workouts, you want to think about what your rest days should be and when you should have them. When working out, you also want to rotate the muscle groups that you are going to be working. For example you could work your upper body Monday, Thursday and Saturday and your lower body Tuesday and Friday. You can use Wednesdays and Sundays as rest days. This is just an example of planning a workout, you might find something else that works better for you.
When it comes to food, planning can become a bit more in depth. Find a meal planning system that works for you. There are a number of paleo meal planning services and there are many blogs with paleo eating plans. You can also look around on Pinterest for paleo meals. It’s also a great idea to invest in a couple of popular paleo cookbooks so that you never run out of ideas.
Keep a reference of paleo friendly food items and memorize it as much as you can. There will probably be some weeks that meal planning is impossible and you may have to fly by the seat of your pants. Knowing what you can eat will be very helpful.
After you’ve done your menu planning, designate a day to go shopping. Try to make it the same day every week so that it becomes routine.
Many paleo dieters swear by a prep day. You set aside an hour or two to precook some of your ingredients. Grill some fish, cut up salad ingredients and steam some veggies. This way you’ll always have something on hand and be less prone to temptation.
Keep paleo staples on hand at all times. Grass fed beef, healthy oils such as ghee and coconut oil, almond and coconut flour plus healthy fruits and vegetables will enable you to eat healthy at all times.
Many people don’t want to think about cooking first thing in the morning. Have a couple of “go-to” breakfasts that don’t require much thought, like paleo muffins or an egg, sausage and fruit plate. Or make a crustless quiche or frittata on the weekend and use the leftovers during the week.
Consider your snacks. Hard boil a dozen eggs and keep them in the refrigerator for a quick protein boost. Always have some protein powder in the house so you can whip up a high protein smoothie when you’re in a rush.
Keep snacks that you can grab when you’re running out of the house. Beef jerky, Larabars, and pre-measured packs of trail mix are great to keep in your pantry.
It’s important to have a game plan every single day so that you keep your blood sugar stable and don’t fall prey to temptation when you’re hungry or stressed out. Last minute legal switches are okay, but at least you had a plan!
Keep a record of what you are eating against your gym performance. Note how you are feeling overall. Are you feeling energized or depleted? This is the best way to tweak your food for the best performance.