Our recommended 10,000 steps of low intensity walking equates to roughly 8kms. Running is higher intensity than walking though and this type of activity does tend to make you hungrier, especially when combined with a reduced calorie diet focused at weight loss.
We would recommend getting through at least the first and possibly also the second phase of the program before doing this type of training. The second and third phase of the program include protein- rich snacks as well as whole food sources of nutrition which will help to adequately fuel you and make sure you are able to recover well following training.
Some tips for training while on the Body Trimming phase:
– Make sure you spread your protein intake throughout the day, having a source of protein with each meal and high protein snacks in between to keep you going throughout the day.
– Non- starchy vegetables such as broccoli, cauliflower, capsicum, celery, cucumber, lettuce, spinach, mushroom, tomato are all low calorie, lower carbohydrate but highly nutrient dense foods. Use these types of foods to make up the bulk of your meals and also as additional snacks if needed.
– Legumes and are not only a great source of protein, they also provide dietary fibre and low GI carbohydrates (a slow and steady source of energy), meaning they help to keep you feeling satiated for longer. Try incorporating some of these into your daily diet. Similarly, wholegrains will provide a healthy combination of low GI carbohydrates, dietary fibre and a source of protein which will keep you going for longer.
– You will have a higher energy requirement on the days that you train so you may find that you’ll need to slightly increase your serving sizes for meals and snacks (or insert an extra snack or two into your day- a protein- rich snack following training will help with muscle recovery).
BT Nutritionist 🙂