SOURCE FOR FITNESS, NUTRITION AND STRENGTH TRAINING HELP.
GET INTO GREAT SHAPE!
SOURCE FOR FITNESS, NUTRITION AND STRENGTH TRAINING HELP.
GET INTO GREAT SHAPE!
visit to the food, nutrition and diet section of your
local bookstore is a confusing experience. There are books
extolling the virtues of low carbs, high carbs, low protein,
high protein, vegetarian, all meat, you name it and some
doctor-specialist-nutritionist-dietician has a best selling
book about it. With so much contradictory information
out there, how can we find what nutritional information
is correct, and what will work for us?
nutrition information that applies to you is determined by
your fitness goals, and your daily activities. Your nutritional
needs will change as your body becomes more fit, and you incorporate
different exercise activities into your fitness plan.
best way to get the nutritional component of your fitness
program up and running, is to follow the advice of your
certified personal trainer and nutritionist. Living
Strong will help you create a custom nutrition plan as
part of your fitness training services. If
you are a self-motivated learner with an interest in studying
diet and nutrition, you could educate yourself through
research, trial and error, and experimenting on your own.
alone cannot make you healthy.
are four essential components to living a fit and healthy
Rest and Recovery
is the fuel for our body to burn. It provides the calories,
or energy that our body needs to perform it's activities.
What fuel we make available to our body, and how we burn
that fuel are primary determining factors of our health and
nutrition for one person, may be POOR nutrition for another.
person's activities determine what nutrients are needed
by their body. A sedentary fat person whose only exercise
is walking to and from the car, has different nutrient
requirements than a mailman who walks for eight hours
a day. Athletes especially have varied nutrient requirements.
A marathon runner must eat a different diet than a bodybuilder.
Their activities require different levels of protein,
carbohydrates, and fats. Your personal nutritional requirements
will change as you become more active and more fit.
are no EMPTY calories.
the proper nutrients, our body cannot function as it should.
The foods that we eat are either building our health, or destroying
our health. There are no "empty calories". Each
calorie we ingest has potential for FUELING the body, or FOULING
amount of food your body needs will vary.
will lose weight if you have a caloric deficit, or take in
fewer calories than you burn. The trick is to maintain correct
exercise and lifestyle habits to insure that you are loosing
FAT instead of lean body mass like muscle or bone.
will gain weight if you have a caloric surplus. Whether you
gain fat or lean body mass, again is determined by correct
exercise and lifestyle habits.
want to establish a healthy BODY MASS RATIO, which means that
you have a low percentage of fat, and a high percentage of
lean tissue. Strength training exercise is the key to
reducing the FAT, and adding MUSCLE. The amount and proportions
of your nutrients will vary depending on your fitness goals.
we eat, and the amount we eat determine what resources
are available for our body to function with. Remember
from our FAT FACTS, that
excess body fat is just unburnt calories. Any nutrients
that we eat above the amount required by our activities
is stored for future use.
is a summary of some good general guidelines for healthier
Just because you may exercise regularly doesn't mean you can
eat whatever you want. By following these basic guidelines,
you'll not only get great muscle-building and fat-burning
results from your training, but you'll enjoy a higher level
of energy throughout the day.
six meals a day. If you've been following the typical nutritional
advice of cutting back on calories and consuming no more
than "three square meals" a day in the hope of
shifting your fat-burning efforts into high gear, you may
actually be throwing the whole process into reverse. According
to scientists at Georgia State University, active folks
who skimp on calories and eat infrequently (only three times
a day) may be training their bodies to get by on less energy
and therefore more readily storing unburned calories as
bodyfat. Instead, these researchers and many others advise
active people to eat frequently (about every three hours)
to accelerate metabolism and maintain steady energy levels
throughout the day.
carbohydrates and protein at every meal. The simple fact
is, our bodies work better with a balance of carbohydrates
and protein. Not only is protein essential for building
healthy muscle and maintaining a strong immune system, it
stabilizes insulin levels, which leads to steady energy
throughout the day. One more benefit: eating protein has
been shown to reduce your appetite. So, avoid extreme-carbohydrate
nutrition plans and instead balance your protein and carbohydrate
"appropriate" portion sizes. USDA statistics show
that because of increased portion sizes, the average total
daily calorie intake has risen from 1,854 calories to 2,002
calories over the last 20 years. That increase-148 calories
per day-theoretically works out to an extra 15 lbs. every
year. Portion size is important to weight management. Employ
a common sense approach, such as using the palm of your
hand or your clenched fist for gauging the portion sizes
meals ahead of time. You may even want to try different
recipes and decide what works for you before you begin your
training program. Experiment with different seasonings,
try a variety of vegetables, and find which microwave settings
work best for preheating food. By the time you're ready
to start, you'll have the supplies you need and the confidence
that you know what you're doing. Then, fix your meals in
advance and freeze them. It's important to shop at least
once a week. If you forget, you'll run out of good food
and be tempted to cheat on your diet.
containers to store your food. Purchase plastic storage
containers, sports bottles, a water jug and a cooler to
store and carry your food. Having nutritious meals within
reach during a hectic day can keep you on track.
Drink 10 glasses (one gallon)of water every day. It's especially
important to stay well hydrated when following a comprehensive
training, nutrition, and supplementation program. If you
have an occasional soda, coffee or tea, you'll need to drink
an additional glass to compensate for the diuretic effect
of these beverages.
high-quality supplements. Supplements can help make up for
any nutritional deficiencies and enhance performance. When
purchasing supplements, look for companies that invest heavily
in research to maximize the effectiveness of their products.
your "emotional reason" for staying on track.
Researchers at George Washington University discovered
that people who successfully transform their bodies are
set in action by some sort of "emotional trigger"
that helps to clarify their reasons for deciding to make
change. In the study, researchers found that any event
which elicited strong emotions such as alarm, embarrassment,
shame and/or fear actually inspired people to transform
their bodies for the better. Take a moment to consider
your "emotional trigger" and use it to stay
committed to your nutrition program.
for consistency, not perfection. You can be sure there
will be the occasional meal or snack that's not on the
recommended food list. When you get off track in this
way, don't allow it to slow you down. Enjoy the divergence,
recommit to your goal, and get back on track with your
lean ground turkey
top round steak
top sirloin steak
lean ground beef
egg whites or farm eggs
low-fat cottage cheese
texturized vegetable protein
steamed brown rice
steamed wild rice
natural peanut butter
low-fat salad dressing
olives and olive oil
flax seed oil
sodas and sugared foods and drinks
whole-fat dairy products
of this information from Body For Life
more information? the CDC website is full of great stuff!
Check it out here Nutrition
and Physical Activity Site Map .
more details on nutrients, calories, and nutrition for sports,
here to visit The Sports Coach .
some recipes? CLICK
Strong Fitness Training
can help you design a safe and effective fitness program custom
tailored to your body, lifestyle, and fitness goals. The pages
of the Living Strong website are filled with great info that
will help you in your quest for fitness.
our other pages to learn how you can become more fit, strong,
shapely, and healthy. Visit FITNESS
FACTS, FAT FACTS, EXERCISE
FACTS, NUTRITION FACTS,
STRENGTH FACTS, and all of
our other great resources including GREAT
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