& NUTRITION: You Must Balance BOTH
exercise program is necessary to transform your physique and get stronger, but of at least equal importance
is your nutritional program. Your body weight, body composition, fitness,
performance, energy level and overall health are significantly
affected by how you eat. Important factors to consider
are what foods you eat (food choices and macronutrient ratios), how much you eat (managing portions and caloric intake), and hydration (ie: how much water you drink).
Following your physical assessment,
I will make specific nutritional recommendations to
help you establish better eating habits relative to
your exercise program and healthy lifestyle.
Here are a few common nutrition
mistakes as well as some healthy eating habits.
Score yourself on how well you eat at present. Are you
aware of the significance of each category?
COMMON NUTRITION MISTAKES
- Not Managing Total Caloric Intake (too high or
- Inadequate Protein Consumption
- Not Eating Enough Fat (very low fat diets are not healthy!)
- Excessive Sugar Consumption
- Poor Pre-Workout and Post-Workout
- Excessive Consumption of Highly Processed, Low Nutrient-Density "Junk" Foods
- Excessive Alcohol Intake
- Inadequate Water Intake
- Keep a nutrition journal (or use an app such as MyFitnessPal)
- Be aware of your caloric intake
- Drink plenty of water
- Eat less sugar and highly processed foods
- Less tobacco and alcohol
- Eat enough protein daily
- Consume more essential fats: coconut oil, fish
oil, flax oil, nuts, seeds, etc.
- Consume carbohydrates and protein post-workout to support recovery and replenish glycogen stores.
- Consume nutrient-dense high-fiber foods: ie- fruits
- Focus on nutrition from "real food", but consider nutritional supplements when appropriate
These are just a few tips to
consider as you improve how you eat. As I said, I do suggest tracking your food intake using a nutrition journal or a free app such as www.MyFitnessPal.com.
Some common causes
of weight gain are:
- Excessive Caloric Intake. If you consume more calories than you use over a long period of time, you will gain weight. Depending on how much you eat vs. your exercise habits, most of this weight gain will likely be fat. By tracking your calories and being aware of how much food energy you need to maintain a healthy weight, you can take control of your nutrition and your physique.
- Lack of Appropriate Exercise. As we get older there tends to be a gradual loss of lean muscle tissue
and an increase in body fat (sarcopenia). Inactivity can also lead to a loss of muscle and a slower metabolism. Resistance training exercise can prevent loss of lean tissue and improve posture, muscularity, blood sugar, metabolism, and overall health!
- Stress and lack of quality sleep. An increase in cortisol from stress and
inadequate rest can cause the body to retain fat as
Some effective ways to reduce
body fat and keep it off are:
- Follow a regular, well-designed training program. Exercise is essential for
a healthier life. Strength training and high intensity interval training will help you lose body fat and increase muscle tissue. It also improves
your: metabolic rate, energy level, digestion, sleep,
blood pressure, cholesterol levels, mental alertness,
muscle strength, bone density, flexibility, stamina,
- Track your calories and nutrient intake and maintain a modest caloric deficit. Practice portion control.
- Include nutrient-rich foods in your
diet, such as fresh raw vegetables, legumes, nuts and seeds.
Good nutrition and good health
go hand in hand - especially when it comes
to the health benefits of eating fresh, raw fruits and
vegetables. There are elements in fruits and vegetables
that strengthen our immune systems, reduce the risk
of degenerative diseases (cancer, heart disease, arthritis),
assist with weight control, improve recovery, and contribute
to better health in many other ways. It is also very
important to consume enough protein as well as essential
fatty acids in your diet.
One should attempt to attain these quality nutrients from whole foods, especially fresh, raw fruits and vegetables. Unfortunately, most people do not get enough from the food that they eat, which is why many health professionals highly recommend a natural whole food concentrate called Juice Plus. It's the next best thing to fruits and vegetables... because we don't get nearly enough of the real thing every day.
Contact Josh for more information on nutritional supplementation for health as well as performance enhancement.