The saying "you are what you eat could not be more true" when it comes to looking good and feeling great. Personal training with your trainer is an excellent step towards excellent health and wellbeing.
Your second step is to ensure you follow the correct food patterns and meals to reach your goals. You will read many different options and marketing adds which promise losing weight from your body. Please be careful and apprehensive. Marketing and sales are a very strong source, which does not always provide the best results for your health. Some diet plans will work and a dramatic amount of weight can be lost over a period of time, but the weight lost will be water, some fat and mainly muscle tissue. This is where the decrease in weight will show. So the end result has been achieved, or has it?
We need strength in our muscles for everyday life and we need water within our body so our internal organs can function efficiently. If our muscles become diminished, due to the lack of efficient food types, we will become weak and lose energy. The main objective of weight loss can be achieved through fast diet plans but at the sacrifice of many other major important areas within your general health. Cutting back on calories alone will not achieve weight loss goals with a longterm effect. There are some very important things to consider first.
A good basic nutrition plan is the key to success and this article will explain how to achieve this.
A very important area to remember is to listen to your body. If your car runs out of petrol, you fill it up before it comes to a quick halt! You need to start thinking this way. Your body requires energy to help you through the day. If you stave your muscles from the fuel they require then you too will come to a halt.
The human body has some amazing safety devises which come into action when you miss or fail to consume the correct nutrition. Your body will find other means to supplement what it is lacking. For example, if you do not consume the correct amount of protein whilst training regularly your body will slowly eat away at your muscles searching for protein, taking away your muscles density and firmness. Another example is if you skip meals, yours bodies safety device will store any fats which will be taken in later date, as a safety precaution.
So the best thing to do is not skip meals. Teach your body so that you will provide it with the correct food types on a frequent basis to ensure your metabolic rate is fully fuelled and that your muscles are given the correct food they require, which is protein. If your body works in sync with your activity levels, then all food types will be dispersed according throughout the body.
Unfortunately, we have been fooled into believing that depriving ourselves of food will enable us to lose weight. This can never be more wrong. You will lose your health. The key is to eat frequent healthy well balanced meals which provide the body with energy, nutrients and vitamins, frequent meaning 4-5 small meals/snacks a day.
Now what does this really mean? It means you need to eat regularly thought out the day to keep burning calories efficiently. You see, by eating regular meals throughout the day you are constantly providing fuel to your metabolism and your body. This keeps the fire burning. And not just for a few hours, its long term even whilst you're sleeping. If you slow down in life, eat fatty foods and become sedentary, eating crisps, whilst watching ten episodes of friends four times a week, then expect to pack on the pounds. Now the important thing to remember is eating fives times a day, does not mean large, high in fat meals.
First of all remember this, moderation, variety and balance. Do not get too stressed out with what to eat. Just be careful. And use your common sense. Below is a small example of what you should be eating through out the day.
A carbohydrate Complex carbs include, Potatoes, bananas, brown rice, beans, oatmeal and whole grains. For weight loss: Go easy on the complex carbs, a small portion at lunch time the size of a fist is suffice.
Fibrous carbs These are great for the thermic effect and utilise a lot of caloric energy. Helps charge your metabolic rate. These foods are mainly vegetables, as well as fruits and nuts. This form of food has lots of nutrients and they also aid in the process of protein.
Protein We get most of our proteins from meats, dairy products, eggs and in some cases beans nuts. Proteins have a high thermogenic effect, which is excellent to lift the metabolic rate. Avoid proteins which are high fats. Always check the labels.
Fat Your body needs fats. Unsaturated fats are good in moderation. You should avoid saturated fat altogether. Fats have no good benefit with the effect on our metabolic rate.
Simple sugars This is the one to avoid. This food type has the lowest effect on the metabolic rate. These food types break down fats which means they can easily turn to fat. They will also make you feel hungry again after a short while and they also contain very little nutrients, if any. Here's a short list, deserts, juice, soda, white rice, honey, and refined flour products such as white bread.
Here's a quick meal plan to follow.
Breakfast - oatmeal, eggs with mushrooms and peppers Snack - A handful of peanuts, fruit, yoghurt Lunch - Grilled chicken salad Snack - apple, banana Grilled - grilled salmon with asparagus and a small baked potato
A good tip to remember is to eat food that is grown from the ground or on a tree.
Food timing is vital to ensure you keep your metabolic rate fully charged. Always start your day with a quality breakfast, something which most of us avoid. Today is the day to change all your old habits. Remember 4-5 small meals a day, loaded with quality food types, not dead calories (simple sugars). Start your day with a fest of fresh foods, cereals and fruits. Try to follow a food pattern which provides you with more food towards the beginning of the day and less towards the evening. If you do have to have a meal late at night, don't beat yourself up over it!! Rather have a low fat, small snack than go hungry.
The trick to keeping your body's natural engine burning is to make sure you do not go hungry. This is when your body will play games with your fitness results. Keep fuelling the fire with quality foods. If you lack the essentials which provide your body with the results you desire, your fitness results will slow down. You will also become weak and this will show in your performance.
Your muscles desire protein to rebuild from your training. Ensure they get what they want at the appropriate times. Do not worry about gaining weight. If you do, this will only show from your muscles becoming dense, toned and firm. This is what you want. You do not want to lose muscle weight. Your strong muscles will ensure that your metabolic rate is in good working order. This is why we incorporate a lot of resistance work into fitness programmes. Strong firm, muscles, means burning calories, it's as easy as that.
People spend many years mistreating their bodies. It will not take six weeks to reach your goals. It will take commitment, dedication, just like all the other people you see in the gym and running in the street. You will be rewarded, as long as you stay focused and be realistic about how quickly your body will naturally make changes. As with everything in life, we get out what we put in.
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