Nutrition Tips

WEIGHT LOSS

When you lose weight you need to put out more calories then you take in. Many people say they want to lose weight and build muscle at the same time. This is a contradiction in terms.

When you lose weight (ideal weight loss is 1% of your body weight per week) you want to reduce your caloric intake by 500 calories more then you put out. Usually when you lose weight you will lose some muscle as well. To gain muscle you need about 2500 calories and about 100 grams of protein to build/support muscle.

I recommend that when you set your goals, you decide if you want to be a weight loss person or if you want to gain muscle. This will help you gain focus and direction with your fitness program.

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CARBOHYDRATES ARE GOOD
No matter what you have read; weight loss (for the most part) is calories in and calories out. Unfortunately with all the media hype carbohydrates have been given a bad name. All types of carbohydrates (breads, vegetables, fruits) have been lumped together as the reason people gain weight. The reality is no one gained weight from eating apples and carrots. If you think fruits and vegetables are causing you to gain weight, keep a food diary for a few days and see how many of your carbohydrates are fruits and vegetables (apple pie does not count as a fruit).

Your muscles store glycogen (sugar) in your muscles for energy. To get the most glycogen back into your muscles after a workout, make sure you eat within thirty minutes after your workout. The ideal snack would be a carbohydrate with some protein. (e.g.) smoothie with fruit and some protein powder; or plain yogurt with some fruit.

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PROTEIN
Protein does not build muscles; exercise builds muscles. Protein helps rebuild muscles that have been torn down by exercise (among it's many other functions). If protein builds muscles by itself, everyone who ate at a McDonalds or Burger King would look like a body builder.

The problem with protein diets is that too much protein is very hard on your kidneys. Most of the weight you lose at first is water weight. With these types of diets you also do not get the necessary fiber for a healthy colon.

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WATER
You can't talk about nutrition without discussing water. Water transports nutrition and carries out waste products from your body. If you are thirsty you are dehydrated. To truly rehydrate your body takes a couple of days. Minimal amount of water you should drink per day is 64 ounces. Also, coffee does NOT count as water. Your body is composed of 70% water, not coffee.

With regards to exercise, water is critical for optimal performance. Water will actually keep your heart rate lower during an aerobic workout. How? Blood is mostly plasma, plasma is mostly water. When you are dehydrated your blood volume drops (Don't forget when you are exercising you are using water for perspiration and breathing). Your heart has to work harder (beat faster) to raise the volume of blood. So that higher heart you see on your heart rate monitor is like spinning the wheels of your car. You're putting out energy but the benefits are not the same compared to achieving that same heart rate because your muscles are working harder to move your body.

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FOOD DIARY
Everyone hates to keep a food diary. They are a pain to keep but if you want success in your program, keep one.

A food diary does not have to be about all the foods you ate. You can keep a diary of all the foods you avoided. Think of it as a rewards list, or you can keep a diary of only the foods you overate. Most importantly a diary should show you what is important to you!