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.
CARBOHYDRATES ARE YOUR FRIEND
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.
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.
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!
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