Small Group Personal Training, your goal sample meal is at the very end of the information I am providing which will give you the "why" behind this week's nutrition challenge.
Nutrition Challenge Week #2: Increased Protein. Eat breakfast. Consuming HIGH protein/low carb/ moderate fat. AND, consume the recommended grams of protein within 30-45 minutes post workout to aid in both repair & protein synthesis....that window is vital for anyone wanting to gain strength and muscular hypertrophy.
To begin, if you look back at some of the statistics, as a society we have been told to decrease red meat, dairy, eggs, and that we get enough protein in our diets. To increase carbohydrates and that 65% of our daily caloric intake should be made up of CHO. And, we have been told that FAT is he root of all evil. So if you look at the studies from 1970-2000, changes in the US diet have decreased red meat by 25%, dairy by 30%, eggs by 40% and have increased in grains/snack foods (refined carbohydrates), increase fruit juices, pop and other sugary-filled drinks.
This impact on US diet shows no decrease in heart disease(which was the reason for low protein/low fat) but an increase in calories. Obesity is he #1 public health problem in the US with 65% of adults overweight, 30% of adults are obese, and 30% of children are overweight.
So we have increased healthy whole grains, or have we? Did you know that the FDA will allow a food company to put on their label "whole" if that food has at lease 51% whole grains the other 49% can consist of white flour...processed grain/low -fiber. Too much sugary/processed foods (nutrients) have a big effect on our insulin levels. Insulin is a hormone released after a high carbohydrate meal (glucose,sugar). For some people too high insulin (hormone) equals greater amount of fat storage due to an increase in an enzyme Lipoprotein Lipase(LPL). A person who is insulin resistant decreases both lipolysis (fat release) and lipid oxidation (fat burning). Another reason to always read the ingredients and not just the maconutrients / grams on a food label. Also anther reason not to be so consumed with calories but having knowledge of "what is in my food"....it's chemical makeup.
The hormone cortisol is kind of a Jekyll & Hyde hormone. It will either aid in fat loss or fat gain wit the latter being determined by its association with insulin. Hormones and belly fat storage is effected by insulin, cortisol, estrogen, progesterone, ghrelin while hormones and belly fat burning is effected also by cortisol, tester one, HGH, thyroid, glucagon, and again by estrogen, and progesterone. So what to do? This is where diet comes into play. How/what should I eat?
Your subcutaneous Belly Fat has less blood making it more insulin sensitive it is also less exercise responsive and will either increase / decrease with dietary changes. Belly Fat Burning Foods are those lower in calories, aid in hormonal balance, high in water, fiber, & protein, and are low in starch and fat.
Exercise has little impact on decreasing belly fat as it does on the arms, legs. However, short-intense bouts and high intensity intervals have a greater effect on losing fat around the middle compared to long & slow. Weight training and its increase in catecholamines has the greatest impact on losing body fat and belly fat. Because it enhances cortisol (testosterone/HGH and enhances liver & muscle sensitivity while at the same time increasing your Excess Post-exercise Oxygen Consumption your will probably see fat loss in belly (high in alpha receptors) and fat loss in hips/thighs/buttocks (high in alpha-receptors). So, for anyone especially females trying to lose fat (belly, hips, thighs) will see less changes (toning, tightening) from walking for example over participating in a strength training class or a high intense,short duration style class. See, muscle is really our best friend!!!!!
For those so consumed with calories (how much should I eat and those with distorted thinking that burning off every single calorie consumed will more than likely not see a decrease in "fat" but may see a decrease in total body weight. But, because your shape has not changed, you are just a small er version of "you" Lets make it a goal to think more about changing our shape by putting on lean tissue (muscle) and less about how much we weigh. Let's stop making calories our enemy and welcoming food (calories) into our body as a means to help with repairing and growing healthyy tissue...especially after an intense workout. Let's start taking responsibility for the types of foods we choose and when we should eat. Let's stop the snowball effect of skipping breakfast, having a small - nothing lunch and indulging at night. And, let's be open to increasing our protein intake to no less than 22 grams a meal and even up to 30 grams to be sure we get that complete amino acid profile. Without that complete profile, you are more than likely walking around in catabolic state and in a negative nitrogen balance. Although you may lose weight on the scale, your body shape isn't changing and for the most part you are losing muscle tissue.
Diet of 125 grams / day of carbohydrates. Maybe 145 g depending on BW & activity level
Each meal consisting of 22 grams - 30 grams protein
Starting the day with high protein. Why? Because a high protein breakfast increases satiety and suppresses food intake at your next meal, and inhibits ghrelin (hormone released when we are hungry).
EXAMPLE BREAKFAST:
1 Whole egg + 1 Egg White
1 Canadian Bacon
1 oz Low-fat cheese
1/2 ounce English Muffin
1 cup Non-fat Milk
EQUALS 33 Grams Protein & 340 Calories
use your yellow journals to document how you feel by going lower carbohydrate and higher /max protein. How are your cravings, hunger, satiety effected? What is your energy levels like during work day, during workouts, sleep habits? How does this compare to last weeks higher fiber & higher carbohydrate breakfasts?
Note: you will be consuming less refined carbs, that does not mean less fiber necessarily. Rather, you will increase vegetable/fruits/legumes/beans which are all high in fiber. By no means am I promoting low -calorie / restriction either.
Nutrition Challenge Week #2: Increased Protein. Eat breakfast. Consuming HIGH protein/low carb/ moderate fat. AND, consume the recommended grams of protein within 30-45 minutes post workout to aid in both repair & protein synthesis....that window is vital for anyone wanting to gain strength and muscular hypertrophy.
To begin, if you look back at some of the statistics, as a society we have been told to decrease red meat, dairy, eggs, and that we get enough protein in our diets. To increase carbohydrates and that 65% of our daily caloric intake should be made up of CHO. And, we have been told that FAT is he root of all evil. So if you look at the studies from 1970-2000, changes in the US diet have decreased red meat by 25%, dairy by 30%, eggs by 40% and have increased in grains/snack foods (refined carbohydrates), increase fruit juices, pop and other sugary-filled drinks.
This impact on US diet shows no decrease in heart disease(which was the reason for low protein/low fat) but an increase in calories. Obesity is he #1 public health problem in the US with 65% of adults overweight, 30% of adults are obese, and 30% of children are overweight.
So we have increased healthy whole grains, or have we? Did you know that the FDA will allow a food company to put on their label "whole" if that food has at lease 51% whole grains the other 49% can consist of white flour...processed grain/low -fiber. Too much sugary/processed foods (nutrients) have a big effect on our insulin levels. Insulin is a hormone released after a high carbohydrate meal (glucose,sugar). For some people too high insulin (hormone) equals greater amount of fat storage due to an increase in an enzyme Lipoprotein Lipase(LPL). A person who is insulin resistant decreases both lipolysis (fat release) and lipid oxidation (fat burning). Another reason to always read the ingredients and not just the maconutrients / grams on a food label. Also anther reason not to be so consumed with calories but having knowledge of "what is in my food"....it's chemical makeup.
The hormone cortisol is kind of a Jekyll & Hyde hormone. It will either aid in fat loss or fat gain wit the latter being determined by its association with insulin. Hormones and belly fat storage is effected by insulin, cortisol, estrogen, progesterone, ghrelin while hormones and belly fat burning is effected also by cortisol, tester one, HGH, thyroid, glucagon, and again by estrogen, and progesterone. So what to do? This is where diet comes into play. How/what should I eat?
Your subcutaneous Belly Fat has less blood making it more insulin sensitive it is also less exercise responsive and will either increase / decrease with dietary changes. Belly Fat Burning Foods are those lower in calories, aid in hormonal balance, high in water, fiber, & protein, and are low in starch and fat.
Exercise has little impact on decreasing belly fat as it does on the arms, legs. However, short-intense bouts and high intensity intervals have a greater effect on losing fat around the middle compared to long & slow. Weight training and its increase in catecholamines has the greatest impact on losing body fat and belly fat. Because it enhances cortisol (testosterone/HGH and enhances liver & muscle sensitivity while at the same time increasing your Excess Post-exercise Oxygen Consumption your will probably see fat loss in belly (high in alpha receptors) and fat loss in hips/thighs/buttocks (high in alpha-receptors). So, for anyone especially females trying to lose fat (belly, hips, thighs) will see less changes (toning, tightening) from walking for example over participating in a strength training class or a high intense,short duration style class. See, muscle is really our best friend!!!!!
For those so consumed with calories (how much should I eat and those with distorted thinking that burning off every single calorie consumed will more than likely not see a decrease in "fat" but may see a decrease in total body weight. But, because your shape has not changed, you are just a small er version of "you" Lets make it a goal to think more about changing our shape by putting on lean tissue (muscle) and less about how much we weigh. Let's stop making calories our enemy and welcoming food (calories) into our body as a means to help with repairing and growing healthyy tissue...especially after an intense workout. Let's start taking responsibility for the types of foods we choose and when we should eat. Let's stop the snowball effect of skipping breakfast, having a small - nothing lunch and indulging at night. And, let's be open to increasing our protein intake to no less than 22 grams a meal and even up to 30 grams to be sure we get that complete amino acid profile. Without that complete profile, you are more than likely walking around in catabolic state and in a negative nitrogen balance. Although you may lose weight on the scale, your body shape isn't changing and for the most part you are losing muscle tissue.
Diet of 125 grams / day of carbohydrates. Maybe 145 g depending on BW & activity level
Each meal consisting of 22 grams - 30 grams protein
Starting the day with high protein. Why? Because a high protein breakfast increases satiety and suppresses food intake at your next meal, and inhibits ghrelin (hormone released when we are hungry).
EXAMPLE BREAKFAST:
1 Whole egg + 1 Egg White
1 Canadian Bacon
1 oz Low-fat cheese
1/2 ounce English Muffin
1 cup Non-fat Milk
EQUALS 33 Grams Protein & 340 Calories
use your yellow journals to document how you feel by going lower carbohydrate and higher /max protein. How are your cravings, hunger, satiety effected? What is your energy levels like during work day, during workouts, sleep habits? How does this compare to last weeks higher fiber & higher carbohydrate breakfasts?
Note: you will be consuming less refined carbs, that does not mean less fiber necessarily. Rather, you will increase vegetable/fruits/legumes/beans which are all high in fiber. By no means am I promoting low -calorie / restriction either.
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