A typical Olympian diet may include:
Breakfast: Eggs, a cup or two of berries, and coffee
Mid-morning: An apple and a protein shake
Lunch: A turkey sandwich packed with spinach and green and red peppers
Afternoon: An ounce of cheese and some wheat crackers
Dinner: Salmon, grilled vegetables and a cup of brown rice.
5. Monitor how you fit your clothes…not the scale.
Even if your goal is weight loss, the healthiest of regimens focus on decreasing body fat and increasing lean muscle mass, not a particular number on the scale. If your clothes fit great and you like the way you look in the mirror, it shouldn’t matter as much what the scale alone says.
Instead of weighing in all the time, experts recommend measuring yourself every two weeks and checking your body fat once a month.
6. Drink plenty of water.
The body is made up of 60% water, which means it needs a regular supply to survive. According to the National Academy of Sports Medicine (NASM), a fluid loss of even 2% body weight will affect circulatory functions and decrease performance.
The amount of water each person needs will vary depending on many factors such as underlying medical condition, physical activity level, and environment. The Institute of Medicine generally recommends about 91 ounces of total water (from drinks and food) on average per day for women and 125 ounces for men. Most water that we consume comes from beverages, but about 20% comes from food. Too much water can be harmful.
7. Include some weight training.
Strength and power are important components of any sport. Working out with weights will also reduce the loss of muscle mass that often occurs with aging. Even men in their 70s and 80s have put on lean mass in a relatively basic strength-training program.
Also, the NASM says that studies have shown no difference between those who do resistance training three times a week vs. those who train five times a week. So you really don’t have to train like an Olympian in the weight room. A little goes a long way.
8. Train regularly.
You will not find an Olympic athlete who is not extremely well trained. They don’t roll out of bed and win the 100-meter sprint or the 50 freestyle. They spend hours and hours of training of all sorts. Similarly, if you really want to get in shape, you need to be committed to working out most days of the week, depending on your goals.
9. Consider hiring a personal trainer.
In addition to an individually tailored program, personal trainers provide accountability and help you to see results faster.
But, if you can’t afford a trainer, seek out a friend or coworker who is as dedicated as you are to getting healthy, and train together. It really can help to just have someone there to push you.
Did you know that even personal trainers need workout partners for accountability?
Another surprising Olympic body tip: Enjoy the journey and don’t forget to occasional indulge in a little treat. Just don’t go overboard!