Make Sure Your Hard Work at the Gym isn't Hidden

Unfortunately, you cannot ‘out-train’ a poor diet. When you work so hard building muscles and shaping your body, it is important to keep your body-fat low so the results can be seen. The late Jack LaLanne had said ‘exercise is king, nutrition is queen, put them together and you have a kingdom’.

Since each person is metabolically unique and has personal food preferences, diet really isn’t a ‘one size fits all’ program. But it is still important to use the following general guidelines:

• Eat plenty of fresh fruits and vegetables.
• Fuel your muscles with lean protein such as fish, chicken, turkey, egg whites, lean cuts of beef, whey protein powder, tofu, or beans.
• Limit dairy to non-fat or low fat choices. Plain Greek yogurt is a good choice since it is high in protein and low in sugar.
• Choose whole grains such as brown rice, oats, amaranth and quinoa over processed carbohydrates. Fiber is your friend since it will keep you full.
• Eat healthy fats such as nuts, avocados, coconut, and olive oil but in moderation. They are healthy but still high in calories.
• Eliminate (or have in very limited quantity) refined starches and sugars. These are ‘empty calories’ that can quickly pack on pounds, add bloat, and prevent you from being lean.
• Be aware of ‘liquid calories’ and try to drink water as your primary beverage.

If you are trying to lose weight, it is best to aim for a gradual weight loss of one-half to two pounds a week for women, and one to three pounds a week for men. Quick weight loss doesn’t last. Instead of a ‘diet’, think of a lifestyle change that you can maintain.  To successfully lose weight and maintain the loss:

1. Use the guidelines above to make good food choices.
2. Find a reasonable desired weight and then calculate the estimated calories needed to maintain that weight. Multiply by 12-15 calories for light to moderate activity and 15-20 calories for higher levels of activity.
3. Create a calorie deficit for weight loss (to get to that desired weight) by subtracting 20% of the maintenance calories per day.
4. Try to eat the majority of calories during the day so you don’t ‘blow it’ at night by being too hungry.

For example, if your desired weight is 125lbs and you are moderately active, your maintenance calories are (125*15) 1,875 calories per day.  To reach that desired weight, create a deficit for weight loss by subtracting 20% of maintenance calories (375 calories) for a total of 1,500 calories per day. Again, weight loss should be no more than one-half to two pounds a week.

Soon, you will look great both in and out of your jeans!

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.