Nutrition

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The Law of Thermodynamics

What puts on weight? Consume more calories than you burn. Want to lose weight? Create a caloric deficit (burn more calories than you consume). That is the law of thermodynamics. So what makes this such a complex process? Nothing. Just watch what and how much you eat and exercise.

Calories are Not Your Enemy

Calories are just units of energy in the form of food and drink. Consider these facts:

one gram of protein provides 4 calories
one gram of carbohydrates provides 4 calories
one gram of fat provides 9 calories
one gram of alcohol provides 7 calories
vitamins and minerals don't provide any calories

If you take in more calories than you burn, your body stores it in fat cells. If you burn more calories than you take in, you will lose weight.

Depending on your goals, you may want to gain weight (such as athletes) or lose weight. Proper training will allow you to do either without losing too much critical muscle mass.

What About Basal Metabolic Rate and My Menu?

What is your BASAL METABOLIC RATE (i.e., the number of calories you would burn if sitting all day doing nothing). You will need to know this rate because it is important when planning meals to reach your individual training goals. For example, my BMR is about 2000 calories per day. If my daily consumption of calories is less than my daily calories burned (which includes my BMR), I will lose weight. IT IS IMPORTANT THAT YOU KNOW WHAT YOUR BMR IS!

Components of a Healthy Diet

Protein

The basic building block of life. It makes up a large part of our foods such as meat, nuts and beans. It is very important for building and repairing body tissue. Protein should provide 15-30% of total caloric intake.

Carbohydrates

They produce energy. They are made mostly of sugars. They are also important for burning fat and sparing protein to build and repair body tissue. Carbs provide vitamins, minerals, fiber and other substances that are important to overall health. The majority of your carbs should be low glycemic (about 80%) with the rest of your carbs being high glycemic. This means that you should limit eating foods like potatoes, bread, corn, pasta, muffins and flour products. These high glycemic foods encourages fat storage since more sucrose is escorted into the bloodstream. Instead, concentrate more on foods like vegetables which have high fiber content. Total Carbs should provide 60% of total caloric intake for moderately active individuals.

Fat

Fat is important for your diet because it helps you feel full and keeps skin, hair and nails healthy. You should limit your intake of saturated fats (usually solid at room temperature, such as butter) and trans fats ( partially hydrogenated fats found in packaged foods). Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive and canola oil). Fats should not exceed 30% (closer to 20%) of your total caloric intake.

Percentages of protein, carbohydrates and fat should be adjusted based on your goals and level of exercise activity (i.e., hobby, recreational, sports, etc.).

There have been many things said about body fat. The most important thing to remember is that the less body fat you have, the healthier you will probably be. IT IS ALSO POSSIBLE FOR YOU TO NOT HAVE ENOUGH BODY FAT. WOMEN NEED MORE BODY FAT THAN MEN. See the differences below:

Essential Body Fat:  Women 10-13%, Men 2-5%

Athletes: Women 14-20%, Men 6-13%

Fit: Women 21-24%, Men 14-17%

Acceptable: Women 25-31%, Men 18-25%

Unhealthy: Women 32%+, Men 26%+

Having too much body fat, ESPECIALLY ABDOMINAL FAT, has been proven to lead to some chronic illnesses. When you start a weight loss program, remember that losing inches and body fat are very important also.

WHAT A WOMAN WANTS?

The Lean and Toned look.....and good health! That's my opinion ladies based on my observations of you and conversations with you! Just remember, Lean and Toned is different for each person. Never try to shape your body according to someone else's ideal.   Be yourself! I individualize each client's fitness program based on her goals.....AND BODY TYPE. I also try to help you set realistic goals. And remember this: the primary goals in any training program should be to promote good health and prevent injuries to your body. Lean and Toned? Well, it is a fringe benefit of a well planned training program.

WHAT IS YOUR BODY TYPE?

Because of your genetic makeup, you are predisposed to respond to exercise in a particular way. Among other things, genetics determines your ratio of testosterone to estrogen, types and distribution of muscle fibers, where body fat is stored and body type.

There are three basic body types. You will fall under one or a combination of these body types.

Mesomorphs - tends to be muscular

Endomorphs - more rounded and voluptuous

Ectomorphs - slim or linear in shape

For example, Mesomorphs respond to weight training by building muscle mass much faster than Ectomorphs, even though they are following identical programs.   And Endomorphs generally need to lose body fat to see changes in shape as a result of strength training. As you can see, it is critical to have your training program tailored to your individual needs and goals.

Water

You should drink about 96 ounces (12 eight ounce glasses) of water per day. Also, you should drink an additional 8 ounces for every 25 pounds you are overweight.

Vitamins and Supplements

You should take a multivitamin every day. Woman formula multivitamins work well. Calcium intake is also very important for women's bone health. Many need to take a calcium supplement because of insufficient calcium in the diet.

If you are considering taking pre- or post-workout supplements or other supplements (such as weight loss or energy supplements), only take them as recommended on the label. Tell your personal trainer about any supplements you are currently taking.

IF YOU ENJOY WORKING OUT AT HOME BECAUSE OF THE CONVENIENCE AND/OR COST SAVINGS, THEN I CAN HELP YOU. YOU DON'T NEED ANY EQUIPMENT. I PROVIDE EQUIPMENT AT EACH SESSION. I TRAIN MOST CLIENTS AT THEIR HOMES, A PLACE THEY DESIGNATE OR ONLINE. CALL 512-289-8879, OR EMAIL TO SCHEDULE YOUR FREE FITNESS AND NUTRITION ASSESSMENT!