The results are in. exercise alone is not sufficient for the loss of weight. According to the National Weight Control Registry found that 89% of people who have lost 30 or more pounds and kept it off for at least a year achieved their goals through a combination of diet and exercise. In that study, only 10% managed with diet alone, and only 1% with the exercise. This is a surprise, and one that just can not be ignored if you want to lose fat, build muscle, tone and look great. OK, now you’re thinking, “If I am on a ‘meal plan,’ I will never eat more than another cookie!” Not true. A good meal plan teaches you how to adapt the foods that you like together for a proper diet. It focuses on meal times, portion control and healthy snacks to boost your metabolism and burn fat fast! When it comes to nutrition old rules are not necessarily true and there are a lot of myths around telling how to eat. Here are my Top 10 Nutrition Tips for Fat Loss and Fitness to help you get started: 1. Always eat breakfast. Breakfast literally means “break the fast.” The time spent sleeping and the longer you go without eating. When you wake up if you are hungry or not, your body. E ‘vitally important that you refuel your energy system and provide the information necessary to support the building of muscle tissue. Because they tend to workout in the morning, I start my day with a protein shake mixed with milk (2. Eat every 3-4 hours. Eating frequent meals will help keep your metabolism and you’re blood sugar under control. It allows avoid energy peaks and lows occur throughout the day. Make sure these are healthy meals that contain balanced amounts of protein, carbohydrates and fats. 3. eat within 30 – 45 minutes after the workout. During this time, the body begins to repair the damage from exercising muscle glycogen replenishment (sugar stored as energy in the muscle), muscle protein synthesis (muscle building) and to strengthen the immune system. For my favorite post-workout meal replacement shake a meal with a carbohydrate to protein ration of 3: 1 or 4:1. This relationship has been shown to maximize the absorption and effectiveness. 4. eat a meal with lean protein every. Eating a lean protein will help insulin response control, to hold to stay satiated, and provide building blocks for muscle repair and growth. Remember, more muscle = faster metabolism. One pound of muscle burns 40-60 calories a day. So be sure to eat your protein in every meal. 5. Get your fruits and vegetables, I know you’ve heard a million times, and for good reason. Fruits and vegetables provide necessary vitamins and antioxidants, and other super-nutrients, which have proved to be vital to the daily function and health. And when they are fresh they taste so good! 6. Drink plenty of water. On average, a person should consume 96 ounces, not including pre, during and after training figures (approximately 8 – 16 ounces each). Maintain hydration will keep the high energy level and help you lose weight – a dehydrated person’s metabolism 3% lower and performs at a level significantly decreased. Also, allows you to feel full so you avoid overeating. Try to drink a glass of water before every meal (this helps to prevent overeating), and SIP from a bottle of water all day . 7. Beware of drink coffee. The average Venti sized Frappuccino weighs in at 530 calories. This astounding number is equal to 2. 5 bagels, or one third of the recommended daily calories for an average woman. Watch out for soft drinks as well. A drink 16 oz fountain can have 300 calories. drink like this is tantamount to high in sugar should be consumed rarely since the extra calories they contain are readily stored as fat. 8. alcohol limit as much as possible. Calories add up real quick with the drinks alcoholic beverages, including mixed – that monster Margarita has more than 1,000 calories! Alcohol also negatively impact metabolism and when he drank in excess, will make your workout the next day (or two) are suffering. A night of boozing up can devastate your weight loss, and the total fitness program. 9. Do not be fooled by “Fat Free”. free high fat foods, if eaten in excess, will still be stored as fat! Fat free cookies and crackers are made up of a whole lot of sugar! Yep, the secret is out! Sugar is just as fattening as fat, a substance itself, when eaten in excess. 10. Do not forget the fiber! Eating fiber has many benefits for your health. The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing cholesterol levels. The consumption of insoluble fiber reduces the risk of developing constipation, colitis, colon cancer, and hemorrhoids. The ADA recommends a minimum of 20-35 g / day. 11. Bonus Tip: Back up your diet with a high quality multi-vitamin and EFA supplement. A multi-vitamin provides key vitamins and minerals that are difficult to obtain, even if the Diet is near perfect image. I do not know you, but I like to cover my bases as far as my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, as well as being produced specifically for sex. an essential fatty acid (EFA) supplement is key to providing omega-3 key to maximizing overall health, performance and body composition. Studies show that the krill oil provides the most effective dose of ‘AAE. Well, there’s them, my 10 Nutrition Tips for Fat Loss and Fitness. Take one at a time if necessary. I promise, if you can master these six fat loss and fitness goals will become a reality. Have Faith & Take Action! Justin Yule

Posted on February 28th, 2010 by admin
Filed under: Tips