Repetition schemes are a foundational component in building a successful exercise plan. Knowing as well as understanding the benefits of each repetition scheme is necessary in creating a safe and effective plan that varies with each client's goals. Repetition schemes can be identified as either High, Moderate, or Low.
In the case of the runner or the swimmer, a high rep scheme is appropriate. A high rep scheme constitutes greater than or equal to 15 reps. This creates change at the cellular level; producing an increase in glycogen that all competitive runners and swimmers require for sustained energy at the beginning of each race, trial, or relay.
The other extreme are low repetitions. This is usually done as 1 to 5 reps with a heavy load factor. After completing an evaluation of the client, including a 1RM test, I can set a rep scheme of 1 to 5 reps at 85% to 100% of their weight/strength capacity. Low repetitions will benefit the obese client, lawyer, power lifter, secretary and the carpenter most. In this extreme rep scheme, we produce great gains in strength. Doing all exercises with such heavy loads requires excellent form. This scheme enlists all muscle fibers creating total body strength which anyone from a beginning obese client to a competitive power lifter will need to achieve their individual goals.
The best exercise and nutrition plans take an integrated and well-balanced approach; which is why I list all of the following clients under the moderate repetition scheme in addition to the others: football player, power lifter, soccer player. secretary, lawyer, swimmer, runner, obese client and carpenter. Moderate repetitions should be performed as 6 to 12 reps with about 55% to 85% of his or her 1RM. The moderate scheme is the "jack of all trades" and causes the most hypertrophy overall. Higher loads + more reps = greater strength and leaner muscle mass.
All repetition schemes have merit and can benefit any individual when practiced in moderation. A good example of a balanced rep scheme is: 5x5 (heavy load), 10x3 (moderate load), 10x10 (low load). Continue to mix it up to remain instagnant and your clients will reach their goals safely and efficiently.
Wednesday, April 3, 2013
Wednesday, February 6, 2013
The Three Types of Energy Pathways and Exercise
There are three types of energy pathways used by the body and all three are used for most activities we do. Two of the energy pathways are anaerobic and the third is produced aerobically.
Quick bursts of training utilize ATP-CP stores of energy. This pathway provides about 10 seconds of energy to the body. For instance when testing for 1RM of strength the client will utilize the ATP-CP storage and deplete it within a matter of seconds. It will take up to 2-3 three minutes depending on the type of exercise one is doing, for the body to recover this energy store. Examples of moments using ATP-CP are: performing a slam dunk, a 100 meter sprint, or a pitcher’s throw in baseball. While the nature of the previous exercises are a normal representation of using ATP-CP, the sample below is specifically designed to utilize the particular energy pathway.
Sample exercise routine for ATP-CP Pathway
Warm-up easy run for 5-10 minutes
Sprint, 80% capacity for 30 seconds
Recover for 2 minutes
Sprint, max capacity for 30 seconds
Recover for 2 minutes
Sprint, max capacity for 30 seconds.
Glycolysis is a second form of energy within the body. It is also a short term energy source as it only lasts between 30 seconds and 3 or 4 minutes. This can be improved with training as one becomes more accustomed to the lactic acid presence within the muscles. It uses carbohydrates to create ATP for energy. This form of energy will kick in to gear after the original ATP-CP stores have been depleted. A good example of the nature of this energy pathway is an athlete playing in a soccer game. Quick bursts like traveling back and forth chasing after a soccer ball or even just running up stairs will utilize the glycolytic pathway until the anaerobic threshold.
Sample exercise routine for Glycolysis Pathway
30 seconds Plank
12 Burpees
15 lunges (Left/Right)
30 Crunches
1 minute Jump rope
Rest for 2 minutes
Repeat 4 times
The aerobic energy system is called the oxidative system, which utilizes carbohydrates, fats, and proteins to generate energy for the body. It is used for low-to-moderate intensity work because it lasts for more than just a few minutes. This pathway is very suited for cross country skiers, runners, and hikers. It is used for long distance and longer fueled workouts that utilize aerobic metabolism.
Sample exercise routine for Oxidative Pathway
Monday 10k Run
Wednesday 15k Run
Saturday 20k Run
Wednesday, January 30, 2013
My New Daily Ritual
Living a life that is worthwhile and to the fullest is a thought that plagues everyone's mind at some point or another. One thing that I have a hard time with is: the unknown. Though there is something to be said about living spontaneously and being able to just run with things, having goals, tasks, dreams, BIG dreams all laid out in front of you are a sure way to have a productive week, month, or year.
"Clarity precedes mastery, clarity is power". How can you achieve anything if you don't know where you are going or how you are going to get there? For example, in the world of weight loss, individuals decide they are going to lose weight but do not specify the how or when. Have clear goals and you will make them happen.
This morning I implemented my very first POWER HOUR. It is the daily workout that gets you ready for the day. It involves three things: Exercise, Learning, and Journal-ing.
"The person who sweats more in training, bleeds less in war." Apply this to your life. Whatever your passion, train the hardest, become the best, be a master in your industry, art, sport, family, community etc. The first step to becoming a master at anything is to prepare.
POWER HOUR - 60 minutes
20 minutes: Exercise. This will help you cultivate focus, energy, and stamina for your day. You find that you will be happier all day, can work more efficiently, and can draw more inspiration through out the day.
20 minutes: Learning. Professionals in all industries invest in the best kinds of learning. Pick up a book for twenty minutes, do research online, or watch some informational seminars; just spend 20 minutes in the morning to absorb new information that can be applied to your life. A good life is one where you never stop learning.
20 minutes: Journal-ing. Finally prepare for the day y writing in your journal. Get some good thoughts out with pen and paper and be amazed at how much more productive you will be. Also spend this time reviewing previous notes, calendars, and your daily tasks. Get organized. Many people will tell you that "the things you schedule are the things that get done." Have a real clear picture of what your day looks like and you will enter the world confident and feeling prepared.
Thursday, January 3, 2013
Holidays are done. Let's go fly!
So I finished up with all the holiday she-bang, and she-bong! Time to get back in to the groove in the gym, in the kitchen, and in the cockpit.
I am going for a doubled up flight session with CFI Bill tomorrow. The weather is looking good. Apart from high winds, it should be a good session and I hope to get back up to speed and comfortable in the "saddle" again.
High Heels on a Treadmill
Sunday, December 9, 2012
Flying Solo
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.It is a glorious feeling, flight. It is something that has changed me forever. No matter what the future holds for me in aviation, extensive or not, I am a pilot. I will forever be a pilot, longingly looking toward the skies; waiting for the day I return to them.
Aerodynamics: Flight Controls
Flight Controls
The three primary flight controls of an airplane are the ailerons, the elevator (or stabilator), and the rudder.
Secondary flight controls include: flaps, spoilers, and trim systems; they affect the angle of attack, pressure on the wings, and lift and drag.
The four aerodynamic forces are lift, weight, thrust, and drag. (lift = weight; thrust = drag)
The three primary flight controls of an airplane are the ailerons, the elevator (or stabilator), and the rudder.
- Movement of any of these primary flight control surfaces changes the airflow and pressure distribution over and around the airfoil. These changes affect the lift and drag produced and allow a pilot to control the aircraft about its three axes of rotation.
- Example: Moving the yoke (or stick) to the right causes the right aileron to deflect upward, resulting in decreased lift on the right wing. The left aileron moves in the opposite direction and increases lift on the left wing. This causes the aircraft to roll to the right.
- Example: Pulling back on the yoke deflects the trailing edge of the elevator up. This creates a downward aerodynamic force, causing the tail of the aircraft to move down and the nose to pitch up.
Secondary flight controls include: flaps, spoilers, and trim systems; they affect the angle of attack, pressure on the wings, and lift and drag.
The four aerodynamic forces are lift, weight, thrust, and drag. (lift = weight; thrust = drag)
It is the end of the year and things are falling in to place.
Great things are happening in my work place! I have been promoted at the flight school to work as the Sales and Marketing Director. It is so fun! I have been given a raise and I also get commissions on all the new students I enroll. I am so pumped. Right now because of all the holiday shopping and travel the flight school has been slow and quiet. It looks like the New Year will bring on a whole new group of pilots to the school though. I am enjoying all the prep for the new season. We also are signing a contract to work with a prestigious university soon. This will take the flight school to whole new level and secure its place in the world of professional aviation for good. Lastly, we are starting to reach out more to the high schools and our surrounding community with aviation camps, classes, and special programs. I cannot wait to take these projects from to start to finish. Its kind of what I live for these days.
In the world of fitness, I have taken a back seat. The hibernation that comes with the looming winter months has hit me hard this year. How to beat it? I am setting up a weight loss challenge at work! I am super excited! What better way to keep motivated and working hard then to surround yourself with these goals at work? Standby for updates and look for links on how you can join the online challenge. Why wait for the New Year to roll in. Start now!
My boyfriend and I, are looking to get married next year! As he prepares to leave for basic training I fall more deeply in love with this guy than ever! He is so excited about his future as well as ours. I feel privileged to be apart of it. Nothing is stopping us now! (Side note: I day dreamed the other day about our house decor, it will be a sexy modern twist of aviation and submarine life.)
Thank you for catching up with me! Have a fantastic day!
Monday, November 12, 2012
Comeback
Do not let one bad day affect you in such a way that it discourages you from reaching your goals. You CAN do it! Just keep at it.
These things take time, be patient, love yourself, and believe in your own power.
Now is the time to take control. So just do it.
Hibernation mode?
The holidays are underway! I feel the pounds being slapped on me every minute! I am going into hibernation mode! Nooooooooooooooooo!!!!!!
The goal is to lose weight before 2013 right? Everyone has a New Year resolution to lose weight and feel great! So I need to keep myself on track.
How?
Ride my bike to work and home again every work day.
Continue a full time smoothie fast.
Strength train three days a week.
I am also kicking up the amount of flying that I do each week. I hope to be close to done with my pilot license before the end of the year.
I am gearing up for a successful end of 2012 and launching myself forward for the New Year! I can't wait to see all the new adventures, goals, trials, and triumphs that 2013 holds in store for my life.
Enjoy the work week everybody!
The goal is to lose weight before 2013 right? Everyone has a New Year resolution to lose weight and feel great! So I need to keep myself on track.
How?
Ride my bike to work and home again every work day.
Continue a full time smoothie fast.
Strength train three days a week.
I am also kicking up the amount of flying that I do each week. I hope to be close to done with my pilot license before the end of the year.
I am gearing up for a successful end of 2012 and launching myself forward for the New Year! I can't wait to see all the new adventures, goals, trials, and triumphs that 2013 holds in store for my life.
Enjoy the work week everybody!
Tuesday, October 16, 2012
Principles of Flight
Introduction
This chapter examines the fundamental physical laws governing the forces acting on an aircraft in flight, and what effect these natural laws and forces have on the performance characteristics of aircraft. To control an aircraft, e it an airplane, helicopter, glider, or balloon, the pilot must understand the principles involved and learn to use or counteract these natural forces.
Bernoulli's Principle
Bernoulli's Principle of Differential Pressure: as the velocity of of a moving fluid (liquid or gas) increases, the pressure within the fluid decreases. This principle explains what happens to air passing over the curved top of the airplane wing. A practical application of Bernoulli's Principle us the venturi tube. The tube has an inlet that narrows to a throat and an outlet section that increases in diameter toward the rear. The diameter of the outlet is the sames as that of the inlet. At the throat, the airflow speeds up and the pressure decreases; at the outlet, the airflow slows and the pressure increases.
As the wing moves through the air, the flow of air across the curved top surface increases in velocity creating a low-pressure area.
Angle of Attack
The term angle of attach is defined as the angle between the wing chord line and the relative wind. The wing chord line is a straight line from the leading edge to the trailing edge of the wing. The relative wind is the direction of airflow relative to the wing when the wing is moving through the air.
The angle of attack at which an airplane wing stalls will remain the same regardless of gross weight. A given airplane wing will always stall at the same angle of attack regardless of airspeed, weight, load factor, or density altitude. Each wing has a particular angle of attack (the critical angle of attack at which the airflow separates from the upper surface of the wing and the stall occurs.
This chapter examines the fundamental physical laws governing the forces acting on an aircraft in flight, and what effect these natural laws and forces have on the performance characteristics of aircraft. To control an aircraft, e it an airplane, helicopter, glider, or balloon, the pilot must understand the principles involved and learn to use or counteract these natural forces.
Bernoulli's Principle
Bernoulli's Principle of Differential Pressure: as the velocity of of a moving fluid (liquid or gas) increases, the pressure within the fluid decreases. This principle explains what happens to air passing over the curved top of the airplane wing. A practical application of Bernoulli's Principle us the venturi tube. The tube has an inlet that narrows to a throat and an outlet section that increases in diameter toward the rear. The diameter of the outlet is the sames as that of the inlet. At the throat, the airflow speeds up and the pressure decreases; at the outlet, the airflow slows and the pressure increases.
As the wing moves through the air, the flow of air across the curved top surface increases in velocity creating a low-pressure area.
Angle of Attack
The angle of attack at which an airplane wing stalls will remain the same regardless of gross weight. A given airplane wing will always stall at the same angle of attack regardless of airspeed, weight, load factor, or density altitude. Each wing has a particular angle of attack (the critical angle of attack at which the airflow separates from the upper surface of the wing and the stall occurs.
Tuesday, September 25, 2012
Delish!
Yogurt Parfait and Fresh Strawberries, with Granola!
Total calorie count: 310
Picked this up for 2 bucks at Walmart this morning, this parfait has 10 grams of protein and 3 grams dietary fiber in it.
Nomnomnomnom..... :)
Total calorie count: 310
Picked this up for 2 bucks at Walmart this morning, this parfait has 10 grams of protein and 3 grams dietary fiber in it.
Nomnomnomnom..... :)
Tuesday, September 18, 2012
Quiet, serene, empowering - being at the airfield early in the morning and in the late evening is an amazing feeling.
I love the peace that I feel standing between the cross of man made power and the beauty of lush marshland. It all feels so natural and reminds me of the importance to stop look and listen. Enjoy moments where you can just stop and be in awe of the world around you.
Flying gives me that same feeling. Getting above it all....looking at my home or traveling to a new place, it's another opportunity that I am so grateful for, even of it does cost an arm and a leg!
Working out can also give you that release. Building up a your heart rate and feeling the burn in your lungs and muscles. The best part is this kind of focus and joy is available for free whenever you have time. Start your day with a good cardio workout, some strength training, and a good stretch. It is incredible the energy and focus I have when I start my day with a good workout and a healthy meal.
It's in the little things people.
I love the peace that I feel standing between the cross of man made power and the beauty of lush marshland. It all feels so natural and reminds me of the importance to stop look and listen. Enjoy moments where you can just stop and be in awe of the world around you.
Flying gives me that same feeling. Getting above it all....looking at my home or traveling to a new place, it's another opportunity that I am so grateful for, even of it does cost an arm and a leg!
Working out can also give you that release. Building up a your heart rate and feeling the burn in your lungs and muscles. The best part is this kind of focus and joy is available for free whenever you have time. Start your day with a good cardio workout, some strength training, and a good stretch. It is incredible the energy and focus I have when I start my day with a good workout and a healthy meal.
It's in the little things people.
Monday, September 17, 2012
[M] Workout 1
[M] Workout 1: core, glutes, upper back, quads, & chest.
The Set:
side plank with knee tuck
dumbbell deadlift
barbell row
dumbbell lunge
judo pushup
Try this full body circuit today. Do three sets, 12 reps for each exercise, rest 1 minute between each exercise.
Finish it off with:
Three sets of jump squats for 20 seconds, doing as many reps as you can.
The Set:
side plank with knee tuck
dumbbell deadlift
barbell row
dumbbell lunge
judo pushup
Try this full body circuit today. Do three sets, 12 reps for each exercise, rest 1 minute between each exercise.
Finish it off with:
Three sets of jump squats for 20 seconds, doing as many reps as you can.
Color me rad 5k
I LOVED this 5k. It wasn't a timed race, so it opened the event to EVERYONE! Which is so important these days - if your family is looking for a great way to bond and be active, get everyone up on Saturday morning and do something like the Color Me Rad 5k. There are all kinds of 5k events like this one around Southern California.
After the 5k we stopped for breakfast! I got these amazing, filling, multigrain and pecan pancakes, yogurt, fruit, and turkey sausage. Then we were ready to enjoy the rest of the day at Disneyland!
After the 5k we stopped for breakfast! I got these amazing, filling, multigrain and pecan pancakes, yogurt, fruit, and turkey sausage. Then we were ready to enjoy the rest of the day at Disneyland!
Tuesday, September 11, 2012
Remember 9/11 and live for today
9/11
Taking off again in a Cessna 172; we climb above the homes, the tiny neat rows of houses and find the assurance of another typical day from the looks of highway traffic. In a clear moment he whispers his desire to defend this place and time. Another young man decides to join the military and: He will fight to fill the shoes of the fallen.
"It is impossible to fully comprehend the evil that would have conjured up such a cowardly and depraved assault upon thousands of innocent people."
Mother's raise your daughters to be strong, smart and courageous.
Father's teach your sons to love freedom, compassion and reason.
Today we fight to fill the shoes of the fallen.
"We will not tire, we will not falter, and we will not fail."
When Freedom was mocked, families broken, and our nation shaken, the terrorists had won? No.
Neighbors, strangers, nurses, doctors, served to heal the broken hearts and damaged lives.
They continue to fight to fill the shoes of the fallen.
"Freedom itself was attacked this morning by a faceless coward and freedom will be defended."
Grow, learn, and believe in what is good and true. Remember the wisdom from our past and never give up defending your future. Put down those ill-willed individuals, and be free to choose who you want to be.
Fight to fill the shoes of the fallen.
"Are you guys ready? Let's roll!"
Unite together as brothers and sisters, fellow coworkers, students, professionals, families, servicemen and women, and American citizens. We are the past, the present, and the future and we will always:
Fight to fill the shoes of our fallen, this freedom is ours.
Taking off again in a Cessna 172; we climb above the homes, the tiny neat rows of houses and find the assurance of another typical day from the looks of highway traffic. In a clear moment he whispers his desire to defend this place and time. Another young man decides to join the military and: He will fight to fill the shoes of the fallen.
"It is impossible to fully comprehend the evil that would have conjured up such a cowardly and depraved assault upon thousands of innocent people."
Mother's raise your daughters to be strong, smart and courageous.
Father's teach your sons to love freedom, compassion and reason.
Today we fight to fill the shoes of the fallen.
"We will not tire, we will not falter, and we will not fail."
When Freedom was mocked, families broken, and our nation shaken, the terrorists had won? No.
Neighbors, strangers, nurses, doctors, served to heal the broken hearts and damaged lives.
They continue to fight to fill the shoes of the fallen.
"Freedom itself was attacked this morning by a faceless coward and freedom will be defended."
Grow, learn, and believe in what is good and true. Remember the wisdom from our past and never give up defending your future. Put down those ill-willed individuals, and be free to choose who you want to be.
Fight to fill the shoes of the fallen.
"Are you guys ready? Let's roll!"
Unite together as brothers and sisters, fellow coworkers, students, professionals, families, servicemen and women, and American citizens. We are the past, the present, and the future and we will always:
Fight to fill the shoes of our fallen, this freedom is ours.
Check out [M] Fitness
https://www.facebook.com/mpersonaltrainer?sk=notes#!/mpersonaltrainer
If you are interested in learning more about my Personal Training biz, follow the link to my Facebook page. I post everyday about nutrition, fitness, and overall well-being. I would love it if you got involved and shared your own fitness journeys and were able to help motivate and inspire other people with your questions, comments, and thoughts on the matter.
It is so incredibly important that we have a community of people to help us remain active, alert to the fitness times, and to have someone to hold us accountable. All the information is out there, but why are so many Americans OBESE!! Our children are obese, our teens are obese, the young adults are obese, and adults are obese....... I challenge you all, readers, to enlist your days in a health and fitness regimen and to get involved with [M] Fitness, or another wellness group that can support your needs.
If you have any direct questions about health and fitness, just email me at getMfit@yahoo.com
If you are interested in learning more about my Personal Training biz, follow the link to my Facebook page. I post everyday about nutrition, fitness, and overall well-being. I would love it if you got involved and shared your own fitness journeys and were able to help motivate and inspire other people with your questions, comments, and thoughts on the matter.
It is so incredibly important that we have a community of people to help us remain active, alert to the fitness times, and to have someone to hold us accountable. All the information is out there, but why are so many Americans OBESE!! Our children are obese, our teens are obese, the young adults are obese, and adults are obese....... I challenge you all, readers, to enlist your days in a health and fitness regimen and to get involved with [M] Fitness, or another wellness group that can support your needs.
If you have any direct questions about health and fitness, just email me at getMfit@yahoo.com
Color Me Rad
I can't wait to see how we turn out in the end.
Monday, September 10, 2012
The Five Rules of Performance Nutrition
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
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
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