There are some simple truths about eating and exercise that seem to be overlooked. I propose the following five rules. They apply to everyone: sedentary or active, young or old, in or out of shape.
RULE ONE: Always eat 5 times a day. Two or three meals are simply not enough. Two of these meals can be deemed snacks, provided they contain sufficient calories to get you to your next meal! Your blood sugar and insulin levels will be controlled (and thus your energy levels), you will get protein in small amounts through out your day to support growth and recovery, and (most important) body fat will not be stored, but mobilized as an ENERGY source. By providing your body with a consistent and frequent supply of just the right nutrients and number of calories, its need to store fat is reduced. On the flip side, if you eat infrequent meals your body recognizes a "famine" situation and your entire endocrine system (powerful hormones produced inside your body that control how you grow, recover, and produce energy) is thrown for a loop. Then, too much of the food you consume is stored as body fat in preparation for the "famine" to come.
RULE TWO: In planning each of your daily meals (or snacks), a caloric ratio of approximately 1 part fat, 2 parts, protein, and 3 parts carbohydrate is a good place to start. However this is merely an estimate for the average person. Depending on the severity of your daily workout routine and training protocol, you may need more or less carbohydrates for energy. Fat is essential for maintaining important hormones in your body, so do not attempt to eliminate fat from your diet! Just try to ensure that saturated fat is low, and unsaturated fat is predominate. Also, you must consume enough protein to support growth and recovery and consume carbohydrates. For the most part, choose low glycemic index carbohydrates, which are converted to blood sugar slowly so you can control your insulin levels. Remember carbohydrates are you body's preferred energy fuel source, although fats work well too, particularly during aerobic training. Remember that protein and carbohydrates both have 4 calories per gram, and fat has 9 calories per gram.
RULE THREE: When you sit down to eat, ask yourself, "What am i going to be doing for the next three hours of my life?" If you nap, eat fewer carbs; if you plan to train, eat more carbs. In other words, adjust your carb intake up or down depending on the anticipated energy output. Remember your pre-workout carbs should be low glycemic.
RULE FOUR: You cannot lose fat quickly or efficiently unless you are in a negative calorie balance: taking in fewer calories than you are burning. Neither can you gain muscle unless you intake more calories than you burn. So, how can you gain muscle and lose weight at the same time? You must alternate periods of negative calorie balance with periods of positive calorie balance. It does not matter if you ate trying to lose total body weight, stay the same weight, or gain weight. This alteration will 1) readjust your BMR upward, making it easier to keep fat off, and 2) support recovery and lean tissue building through insulin and glucagon control.
RULE FIVE: It is almost impossible to get all the nutrients your body needs to remain healthy and active from food alone, particularly if you are on a diet. Therefore, it is important to supplement your diet with vitamins, minerals, and other carefully selected substances to ensure maximum progress toward your fitness, health, muscle building, and fat-loss goals.
ADDITIONAL TIPS ON SOUND NUTRITION
- Eliminate junk food
- drink eight to ten glasses of water each day
- determine your daily protein requirements
- Consume high-fiber foods
- Increase your lean body weight through resistance training
I had an amazing solo flight! After about four laps in the flight pattern, my instructor has me pull up to the holding area and he jumps out. A wave goodbye and I was entering runway 25 at KAJO solo. Punching in the throttle felt great. It was a huge sense of power and control as well as recluse! There was no turning back at that point. In the air I found myself calling out what to do next. So used to hearing my instructors voice, my own sounded out of place and at the same time so right. On the downwind for runway left 25 I looked out at my home town. It was surreal. Though I had already been practicing this flight over and over, and have been practicing around the city, this time was different. I was saying hello to my home environment in new way. Before too long, I was ready to cut back the power and glide down to a near perfect landing at the airport. I pulled off the runway and taxied back to where my instructor was watching. I got a thumbs up and another wave goodbye. I took off the runway again.
