24 November 2010

You are what you eat!!

Hello everyone! With Thanksgiving just around the corner there is no doubt that food is on the brain. Before you beginning shoving all those mashed potatoes and pumpkin pies down your throat, here are a few things to consider. Getting results is 80% nutrition and 20% exercise. Often times people put in the work at the gym and neglect to pay any mind to what they are putting in their body, how absurd right?! This is the equivalent of doing your bills without balancing your check book.

If you wanna get that rock hard body you see on the cover of Shape Magazine you must pay attention to not only the amount of calories that you are putting into your body, but also the amount of fat, carbs and sugar. Losing weight is a math equation of calories in vs calories out. The way to solve the equation is to move more and eat less. There are 3500 calories in a pound of fat. So for example, if you wanted to lose one pound of week, you must have a 500 calorie deficit each day. If you want to insure you are losing body fat vs weight in general make sure to stick to the follow tips.

10 things to consider:
1) Stay focused on your goals.
2) Stick to these nutrient percentages : Protein 30%, Carbohydrates 40%, and Fat 30.
3) Eat 5-6 times a day and always within 30 minutes after your workout.
4) Keep a food log (calorieking.com works great). This is the way to ensure results and know for certain what you are taking in.
5) Water is key. You should be having 6-8 (8oz) glasses a day. This helps flush toxins from the body and speeds up the metabolism.
6) Avoid fruit and dairy. I know your mom probably made you consume both in mass amounts while growing up, but they are full of sugar.
7) Avoid eating less than 2 hours before bedtime.
8) Keep your alcohol consumption to a minimum. This is a killer of any weight loss program! 9) Avoid refined carbohydrates and simple starches and have protein at every meal.
10) And remember if you have a less than stellar day, don't dwell on it keep a positive mind set and start fresh the next day.

If you are not sure how many calories you should be eating visit http://www.invictusfit.com/invictus-fitness-tools-and-resources.php and check out your daily caloric needs estimate calculator.

Happy Thanksgiving!


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