He Recently Did A Seminar & Here Is An Outline Of Some Of His Basic Nutrition Practices With All Of His Clients... We Will Go Over All Of This On Sunday, But I Wanted To Post An Advanced Copy That You Can Read & Ask Questions About As We Go Through...
Nutrition Notes & Suggestions
Nutrition Success Is Governed By Three Main Things:
1) The Amount Of Food You Eat
- This isn't the only factor, but it's the “driver” of the change you want
- You need a negative energy balance to start to lean out & see change
* Negative Balance Means You Burn More Calories Than You Take In
- However, chronic negative energy balance can decrease performance
- Some simple effective starting strategies:
1) Eat Slowly! Take 20 Minutes To Eat A Meal… Try It Once!
2) Start Taking Fish Oil (Omega 3’s/DHA/EPA) & A Good Multivitamin
3) Eat Till You’re 80% Full & Learn To Recognize When You're There
2) The Type Of Food You’re Eating
- The right foods will make you feel fuller longer - Higher fiber & higher protein content
- Also help to control the level of insulin you release and energy crashes
- Effect hormone release & their negative effects on the body
- Body Type Eating:
Type 1 - Ectomorph - Thin, Long & Lean Body Type
- Higher Carb, Moderate Protein & Higher Fat Diets
Type 2 - Mesomorph - More Muscular
- More metabolic flexibility
- Moderate Carbs, Moderate Protein, Moderate Fats
Type 3 - Endomorph - Stockier
- Less Insulin Sensitivity So Large Carb Concentrations Keep You From Becoming Leaner
- Lower Carb Diets, Higher Fat Content & Higher Protein
3) The Time You Eat
- Organize Your Biggest Meal Around Your Workouts
- Post Workout Your Body Will Continue To Burn Fat Even If You Eat A Larger Amount Of Carb During Your Post Workout Meal
- If You Did This At Any Other Time Your Fat Burning Stops In Favor Of Carb Burning Instead So Concentrate Your Carbs Around Your Workouts
- Decrease The Size Of Your Meals As You Get Further Away From Your Workout…
Example: Morning Workout -
- Breakfast Would Be My Biggest Meal, Lunch Would Be Moderate Size & Dinner Would Be My Smallest Meal And Vis Versa
- The TYPE Of Workout Makes A Difference…
- High Intensity Interval Training Requires That You Eat More Carbs In Your Post Workout Meal, BUT If You Go On A 20-30 Minute Walk You Haven't Gone Intense Enough To Require That Higher Carb Refueling
- Post Workout Meal Window Is Best Within 2 Hours Of A Higher Intensity Workout… Any Longer Isn’t Ideal
1 comment:
Thanks Justin for the information. We appreciate you posting it online and will further discuss on Sunday.
David & Lori Wilhelm
Post a Comment