* Our goal is to teach you how to eat healthy as a lifestyle by making better food choices and monitoring your portion sizes. Below are some examples of calories but you do not have to count calories all the time to lose weight. *
- The calories you intake must be more than the calories you burn throughout the day in order to gain muscle
- Eat five or more meals daily - some meals may be just a snack - you must eat often if you want to gain muscle and not get fat
- Drink lots of water daily - about 8 - 8 ounce glasses or more - critical to any health program
- Pay close attention to your body - if you start getting to smooth or noticeably fatter, cut back on your calories
- Make sure you have eaten about two hours before you train - and within an hour and a half after you train - both protein and carbohydrates - your body needs the carbohydrates for the fuel and the protein for muscle building
- Paying attention to the details of your program will help you to get the most out of the time you spend in your program - efficiency is important - who wants to waste time
- The calories types are carbohydrates, proteins, and fats
- Calorie - gram conversions are: for every gram of carbohydrates = 4 calories, proteins = 4 calories, and fats = 9 calories
- The most recommended combinations are: 55-65% carbohydrates, 15-30% protein, no more than 30% fat or 10-30% fat (based on calories not grams) - beginners should start with these recommendations
- If you feel you want or need more protein, you can try this: 30-40% carbohydrates, 30-40% proteins, and up to 40% fat - this should be only for the more advanced program - at least try the above recommendation first
- Carbohydrates - pasta, rice, bread, oatmeal, grits, fruits, beans, most cereal, bagels, muffins, pancakes, waffles, potatoes, crackers, pretzels, sugars (not recommended), etc.
- Proteins - meats, poultry, pork, eggs, soy, whey, beans, protein powders, etc.
- Fats - mostly found in animal products, oils, shortening, butter, margarine, mayonnaise, etc.
- Your body has to adjust to the changes you are making - just like your mind - after you and your body adjusts your results come faster
- Persistence and consistency pay off - stick with it - it gets easier the longer you persevere
Samantha Taylor - Health & Fitness Expert, Certified Personal Trainer, Life Coach & Professional Speaker
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