One of the key areas for me as a personal trainer is nutrition; I believe this is an area where I can truly benefit you as long as you follow my advice! I can help design an eating plan for you that will ensure an increase in your aerobic activity and ensure you achieve maximum efficiency and productivity in your training sessions.
My basic nutrition guidelines for new clients:
This is absolutely vital and I cannot stress this enough! Water keeps you hydrated, prevents hunger, keeps you regular and assists in joint lubrication. Check the colour of your urine when you go to the loo, if it’s clear you are hydrated but if it’s yellow or brown then you are dehydrated and need to drink more water.
No Sugary drinks!
Even if they are low fat – they don’t keep you hydrated! Sugary drinks give you a brief high as they get into your blood stream fast, followed by a low as the body produces insulin to regulate your blood sugar.
Go easy on the carbs!
Think of your body as a car, if you are going on a long journey you need to fill it up with fuel, but when it’s parked up over night it doesn’t need fuel as it’s not going anywhere. When you wake up you are hungry as you have slept all night with no food and you are active in the day so it’s fine to eat carbs then to ‘fuel’ up. Having carbs around midday is also fine to keep you fueled throughout the afternoon. However as the evening approaches and you are winding down ready for sleep you now need less fuel so try and avoid carbs in your evening meal and especially before bed.
Good sources of carbohydrate include brown or wholegrain bread (stay away from white at all costs!), brown rice and pasta, jacket, boiled or sweet potato, porridge, weetabix and shredded wheat. Carbohydrate is our ‘petrol’ but it does not take a lot to fill up our carbohydrate tank – we’re not gas-guzzlers! If you put to much petrol in your car, the petrol would spill out onto the forecourt of the petrol station, with our bodies if we eat to many carbs it overspills in the body and is stored as fat!
Protein is essential!
Our muscles need protein for growth and repair which is why protein is essential when undertaking any exercise regime. Great sources of protein are chicken breasts, turkey, tuna, oily fish and steak – try to include one of these with vegetables or a salad in an evening meal.
Go easy on the booze!
Alcohol contains 7 calories per gram making it very fattening! Added to this it is a ‘toxic’ energy which means the body tries its best to get rid of it as soon as it can. Normally after a heavy session on the booze we end up grabbing a fatty meal to consume on the way home, this is doubly bad as the body is trying to excrete the booze primarily leaving the fatty meal undigested and sitting there! Alcohol also makes you dehydrated.
Don’t worry about eating late at night!
Guess what? We even burn calories in our sleep! A lot of people worry that eating late at night will add more weight – not necessarily! However if you are a late night eater it normally means that you snack on junk food which is high in fat which of course adds more weight whatever the time of day you eat! If you do want to eat late at night then stick to the healthier options – we can discuss these at your training sessions.
Never go hungry!
You’ve heard of the phrase ‘Eat little and often’? Well if you go hours and hours without eating you will send your body into starvation mode and in turn it will store fat making it far more difficult for you to lose weight. Five to six small healthy meals a day with plenty of water is the way forward. Eating and digesting food actually burns calories and if you are going for the correct option and following my food plan then you should never experience hunger cravings (which leads to snacking) and you will experience a steady flow of energy throughout the day.
No fast food, sweets, crisps or chocolate!
Do you need me to explain why!
My 10 Nutrition Rules
- Eat every 2-3 hours.
- Ingest complete, lean protein each time you eat.
- Ingest vegetables every time you eat.
- If you want to eat carbohydrate that’s not fruit or vegetable (this includes foods like rice, pasta, potatoes) you can – but you will need to save it until after you’ve exercised.
- A good percentage of your diet (20-30%) must come from fat. Just make sure it’s the right kind!
- Ditch the calories containing drinks (including fruit juice).
- Focus on whole foods instead of supplements whenever possible.
- Plan to break the rules 10% of the time!
- Develop food preparation strategies. Plan ahead and prepare your food in advance.
- Balance daily food choices with healthy variety. Eat a wide variety of foods if possible.
It’s all about a change in lifestyle rather than faddy dieting. If you are serious about weight loss and for getting the most out of our training sessions then you must be prepared to change your eating habits if you are to see the results you desire and I am here to help you.