Here we are again in a new year and to top it off a new decade. So how are we going to live this one? Doing the same old same old or taking all the information that we've heard through print, radio and from friends and family to heart and finally step up and make a change. If you are ready I'm ready. Ever notice that we have two lanes on most roads in America. Well, apply that to life. We are either coming or going. So I hope this year you're "coming so that you are "going" to get in shape and stay that way for life.
I've been there folks. It may not look like it now but I was once overweight. If I changed, so can you!
In order to create change we need to create structure. This will lead to the results you are looking for. We have the training part down. So now let's focus on the eating (fueling) part.
Let's go over some nutrition basics: What is a calorie? A calorie is a measure of the amount of energy contained in the food we eat. It is measured as the "amount of heat necessary to raise 1 gram of food stuff 1* C.
So for every food we consume each gram consumed releases heat (energy) and it's this energy that has a profound effect on how the body works.
When reading labels on foods that we like to eat we should become more conscious of how many calories are in each food. This way we know that we are not storing more energy then we are burning which leads to weight gain.
The three major groups that we derive food from are: Carbohydrates, Proteins, Fats. If we follow the above parameters of what a calorie is we can equate that a gram of each food group is as follows: Carbohydrates (4), Protein (4), Fats (9).
As you can see Carbohydrates and Protein have the same energy density and fats have almost double that.
Most nutrition labels on foods are based upon the "normal standards" of what people should be eating on a daily basis. It has been determined that men (2500) and women (2000) should consume these calories daily to help facilitate a healthy body weight. Unfortunately depending on lifestyle, activities, and health issues these values could either increase or decrease.
The basic rule to weight loss is that if people are to lose 1 lb. of body fat they would need to burn 3500 calories a week. That comes down to about 500 calories a day. Big number right? But if you familiarize yourself with the energy content of foods, it's not really that high. A slice of pizza, a slice of bread, a decrease in certain foods (cheese, wine) can make a big difference in the ability of your body to burn energy and help you reduce your overall body weight and aid in helping your body function at a much higher level.
Simply increasing your muscle mass by 1 lb. will cause an increase in calorific burn of 50 calories per day. Therefore the more muscle you build the more overall calories you burn. That's why it's important to watch our portions when we sit down for each and every meal we have throughout the day.
The fitness community has determined that the best way to facilitate weight loss is to follow a high protein, low carbohydrate diet (I don't like the word diet, in years past it referred to starving so let's change it so that it refers to healthy food choices).
In my next issue I'll elaborate more on the high protein, low carbohydrate diet with some examples.
If you have any ? please feel free to respond. Thanks for your support.
Abu Pigott, NEXT LEVEL Personal Fitness Systems
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