NUTRITION FIRST

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When you’re new to the fitness life, you may suddenly notice that you may not know where to begin although you’re ready to get started. It can be intimidating to some, exciting to many, and strangely funny to others. But I can keep it simple for you. With a new approach to fitness, it is good and also logical to begin with the diet and nutrition aspect first. Why is diet and nutrition a good start?  The following two reasons are why

 

1. To change your health or how you look you need, a physical source to create physical change. The physical source is food. Food has nutrients in it that help provide energy that assist in changes to your body.

 

   2. It’s good to ensure that your body recovers from exercise, that your mood is peaceful, and you’re physically           energized, with a balanced diet containing healthy portions, measurable calories, and food variety that leads to a       consistent path of good results.

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What does a healthy eating plan include without too much thinking?

 

A healthy eating plan includes the following: 

 

• Vegetables

• Fruits

• Whole Grains

• *Meat & Poultry  (Denser protein substances compared to vegetables)

• Fat-free products can be beneficial to your diet

• Low-fat products can be beneficial to your diet

 

*Meat & poultry offers a denser source of protein compared to vegetables. Sources of meat and poultry proteins includes packages labeled lean meats (cattle meats), poultry (birds/fowls), fish, and eggs.

 

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What should commonly be monitored in a healthy eating plan?

 

Healthy eating plans should be monitored for the mentioned substances below found in food. These substances should be carefully monitored and controlled when added to your diet because they can lead to future health problems and undesired effects when over-consumed. The food substances that should be monitored include: 

 

• Saturated fats

• Trans fats

• Sodium 

• Sugars

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Why else should nutrition and diet be a focus for a fresh fitness start or exercise program changes?  

 

When a person desires to modify their weight or mood, it is good to monitor the calorie intake from a variety of foods. This means that…

 

1. if I want to lose weight, I should reduce the number of calories that I drink from certain beverages or eat from certain foods.

 

2. if I want to gain weight, including muscle, I should increase the calories that I drink from certain beverages or eat from certain foods.

 

3. if I want to have more or less energy, I should increase or decrease the calories that I drink from certain beverages or eat from certain foods. 

 

Diet or nutrition plans are to help you stay organized, consistent towards your goals, and can remove the unpredictability of what to eat. IT IS REALLY THIS SIMPLE!!! 

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How do calories and fitness results work for weight loss?

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If you have a calorie plan already or find one on the internet, health professionals may generally recommend the following efforts to reach certain fitness goals:
 

WITHOUT planned exercise, women can...

follow eating plans that contain1,500 total daily calories to help lose weight slowly and safely with normal physical activity (walking around at work, class shifting in college, or walking longer paths when out shopping).

 

WITH planned exercise, both men and women can... 

follow eating plans that contain 1,500–1,800 total daily calories to lose weight considerably quick.

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THIS IS WORTH A TRY IF YOU ARE STRUGGLING WITH WEIGHTLOSS ON A DIET PLAN!

 

To defeat stubborn weight loss and possibly lose 1–1 ½ pounds per week, your calculated daily intake should be reduced by 500 to 750 calories in addition to performing rigorous exercise (4-5 times per week consisting of cardio, resistance training, and/or HIIT sessions).  Perform your rigorous exercises NO LONGER than 45-minutes per exercise session with a balanced diet plan that ensures positive energy and mood. Proper hydration and a balanced diet is CRUCIAL. It is important to know that you won’t be able to lose much more weight after some time because your body wants you healthy! At this point, you may want to reduce your exercise intensity and try other forms of exercise.

IMPORTANT NOTE: Very low calorie diets of fewer than 800 calories per day OR not eating just to lose weight  SHOULD NOT be used unless you are being monitored by your doctor, who likely will not make such a low calorie recommendation.

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Next Page: CALORIE IDEAS