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Altering Body Composition
Basic Nutritional Guidelines for Altering Body
For Fat Loss
Make small decreases in food and beverage calories and
Distribute protein, carbohydrate, and fat throughout the
Consume less than 10% of calories from saturated fat.
Choose whole grains and fiber-rich fruits and vegetables over refined gr a
simple sugars (as the fiber and complexity of the starch will aid in hunger control). .
Schedule Schedule hunger, no fewer fewer minimize than blood four and sugar as many as fluctuations, six and mea Is a day. increase This helps energy levels to control throughout
Schedule no fewer than four and as many as mea hunger, minimize blood sugar fluctuations, and increase energy levels throug:
Avoid empty calories and highly processed foods, which contain many calories
ries and increase physical activity.
hhout the day and at each meal.
and do little to provide satiety.
Drink plenty of water (minimum of 9 to 13 cups per day).
Have clients weigh and measure food for at least week. This will make them
more aware of caloric values and serving sizes, as well as decrease the likelihood
of underreporting calories.
For Lean Body Mass Gain
at four to six meals a day. Insulin response to a meal stimulates protein synthesis.
Spread protein intake throughout the day to take advantage of the previous tip.
Keep in mind the postworkout window of opportunity. Ingestion of protein and carbohydrate within 90 minutes of a workout will increase recovery and protein synthesis, maximizing gains. This may be most easily accomplished with a liquid meal-replacement formula that can be absorbed quickly owing to being predigested.
Food may take several hours to digest and absorb, missing the window.
Do not neglect the importance of carbohydrate and fat. It takes more than protein
to increase lean body mass. P