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How to Drink Without Damaging Progress

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How to Drink Without Damaging Progress

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Do you or don’t you, that is the question. In the health and fitness world, the consumption of alcohol is often demonized for its potential negative effects on body composition. What if I told you that it is possible to be social, enjoy nights out and still have a killer physique? With some planning and discipline, you absolutely can have the best of both worlds, here’s how:

Do you or don’t you, that is the question. In the health and fitness world, the consumption of alcohol is often demonized for its potential negative effects on body composition. What if I told you that it is possible to be social, enjoy nights out and still have a killer physique? With some planning and discipline, you absolutely can have the best of both worlds, here’s how:

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How to Drink Without Damaging Progress

  1. 1. HOW TO DRINK WITHOUT DAMAGING PROGRESS
  2. 2. https://ryanspiteri.com Do you or don’t you, that is the question. In the health and fitness world, the consumption of alcohol is often demonized for its potential negative effects on body composition.WhatifItoldyouthatitispossibletobesocial,enjoynightsoutandstill have a killer physique? With some planning and discipline, you absolutely can have the bestofbothworlds,here’show: EAT SMART BEFORE, DURING AND AFTER Itisn’talwaysthedrinkingthatistheculprit,inmostcasesitisourfoodchoicewhilst wearedrinkingandalsothehangoverfoodthatthrowsusoutofourenergy expenditurebalancefortheweek.Ifyou’reoutforafewbeverages,chompingdown pizzaorburgerswiththeboysandthenthenextdayhittingupthefamilyfeastboxat KFCwhenyou’refeelingsorryforyourselfchancesareyou’regoingwayoveryour calorietargets.
  3. 3. https://ryanspiteri.com EAT SMART BEFORE, DURING AND AFTER Thekeyhereistobemoremindfulofyourchoices,I’lldiscussanotherwayyoucando thisinthepointbelowbutforthemostpartitjusttakesalittlebitofconsciousness. Thinkofalcoholasyour“Treat”fortheweek,soinsteadofsmashingcaloriedensefoods aswell,optforagrilledsteakwithveggiesoraseafoodplattertoreduceoverallcalorie intakeforthatdayorweek. Thenextday,insteadofravishingyourwaythrougheverydrivethrough,beprepared;pre- prep“decent”mealsthedaybeforesothey’reaccessibleinyourfridge,thiswayyou’re lesslikelytogolookingforcrap. Alternatively,whipyourselfupsomebaconandeggswithafewpiecesoftoast.Still deliciousandlessarterycloggingthangreasytakeaway.
  4. 4. https://ryanspiteri.com IIFYM Anotherwayyoucanworkalcoholintoyourlifestyleistosimplytrackandaccountforit. Useatrackingapptologyouralcoholforthenightandreducecalorieintakefromfood accordingly. Theimportantthingistobediligent;ifyoulog4drinks,sticktoonlydrinking4drinksthat night,orthissystemdoesn’twork.Youcanalsoimplementthisstrategyforyourmeals thenextday;ifyouknowyou’regoingtowantaburgerforexample,trackthatfoodand buildtherestofthedayaroundit. Thiswayinsteadofspillingover,you’recompletelywithinyourtargetsfortheday/week andthereforearestayingaccountabletoyourgoals. Thisahighlyrecommendedmethodifyouarewantingtodrinkorbesocialwithfoodand alterbodycompositionatthesametime.
  5. 5. https://ryanspiteri.com DRINK SMART Didyouknowsomecocktailshaveupwardsof700calories?Ifyou’re tryingtoshred,you’reprobablynotgoingtowanttohitthepinacoladsmy friends. Ifyou’reintheprocessofshiftingyourbodycomposition,optforlower caloriedrinkssuchasstraightspirits,spiritswithsodawaterordietsoft drink,litebeersandchampagne. Thesearethelowestcalorieoptionsofthemorecommonalcoholicdrinks. Ifyouusethemethodabove,youcaneasilyfit4drinksinforunder500 calories.
  6. 6. https://ryanspiteri.com SLEEP Don’tunderestimatethepowersofthesleepandthepurposeitplaysinyournextday foodantics.Notonlyissleepessentialfordetoxingandhelpingtheliverprocessthe toxinthatisalcohol,butitiscrucialinstabilizinghungerhormonesandthereward centersinourbrains. More,qualitysleepafteranightoutmeansyouarelesslikelytoseekoutthatKFCwe spokeaboutearlier.Alackofqualitysleepleadstoyoubeingincreasinglyhungry,less satiatedwhenyoudoeatandcravingfoodsthatsetofdopaminereceptors,allinalla shreddersnightmare;essentiallyyoubecomeabottomlesspitforallthingssugar. Ifyouarelookingtoimprovebodycomposition,setyourselfsomeboundaries;trytoget homeatadecenthour,drinksomewaterandhitthehay.Bydoingso,you’reputting yourselfinamuchbetterpositiontoachieveyourgoalsthefollowingday!
  7. 7. Incorporatingdrinkingtoyourlifestylewhilsttryingtochangeyourbodycompositionis absolutelypossible,itjustrequiresplanning.Unlessyouarepreppingforashow,tryto treattheartofbio-transformationasalifestyle,itshouldn’tbetorture;youdon’tneedto fearsocialoccasionsandoutings.Enjoyyourselfanddrinkresponsibly. twitter.com/ryanspiterifit https://ryanspiteri.com FOLLOW US www.facebook.com/pg/RyanSpiteriFitness/about/ www.instagram.com/ryan_spiteri/ www.youtube.com/channel/UCSWRH81mm6_xF69xjw1Vz5w ryanspiteri.com

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