|
|
|
|
 |
 The various actions an individual takes, to change or maintain body compositions defined as weight management. Body composition refers not just simply to weight, (which fails to account for heavy bone structure or large muscles) but to the amount of fat the body accumulates in certain areas. A desirable body composition is one that takes into account suitable eating habits and food adjustments as well as the right kind of training program. |
Some of us don’t know that everything we eat has an effect on our body…..
Most people say that they exercise like mad but still cant lose weight or still don’t see a change in their figure. This could be due to your diet. A healthy and balanced diet must accompany your fitness programme in order for you to see results. It does not help to go to the gym 3 times a week and then go home and eat large meals full of carbohydrates. |
 |
| |
 |
7 day food diary followed by |
|
Diet assessment-looking at your current diet and seeing if any adjustments etc. |
|
|
| |
|
Mass builder |
|
Weight loss |
|
Elite Performance |
|
|
| |
|
|
| |
 Dietary preparation before an intensive training session is essential. The aim is to ensure that blood glucose levels and those we are not entering the training session or competition in a state of Hyperglycaemia and also to begin exercise with our glycogen stores (energy) as full as possible. |
| |
|
|
| |
|
Lower Glycaemia index Carbohydrate two hours before a training session, the two hours give the digestive system time to absorb the meal and transform it into usable energy source. |
|
Include Protein with the pre-training meal, to further stabilise blood glucose levels, consume 25-30g max. |
|
| If we choose to eat nearer the time of the workout, the body is still digesting when the training begins. As the muscles that are working demand more oxygenated blood, the digestive system looses out therefore food will be left undigested leading to indigestion or stomach cramps. |
|
| |
 After a high intensity training session the muscles within our bodies will be depleted of energy stores (glycogen), this depletion leads to muscle fatigue. Muscles can replace glycogen at approximately 5% per hour. It therefore takes about 20 hours to replenish glycogen stores. However following a bout of intensive exercise our bodies work at an accelerated rate. They are super efficient at replenishing glucose for the first 15 minutes after a workout and remain in an active state for a further two hours. After this time every thing goes back to normal. |
| |
|
|
| |
|
Consume 50g of carbohydrates immediately or within 15 minutes after the workout. This can be either liquid or solid, depending on preference. |
|
A further 50g of carbohydrate should be taken within the following two hours. |
|
After the two hours, a main meal consisting of carbohydrates, protein and other nutrients |
| |
|
|
|
| |
 After a good nights sleep, the body has been fasting for possibly eight hours. If you choose to skip breakfast your body will take it’s required fuel from the most readily available source, Lean Body Tissue. Thus reducing muscle mass and slowing metabolism. If you have time for a cup of tea, you have time for a bowl of cereal. |
|
| |
 Attempting to loose weight by embarking on a low calorie diet will not only leaving you feel lethargic and hungry, it will also slow down your metabolism.* The key is to eat small and often. If your body is happy that it is going to fed regularly then it will be happier to burn off rather than store the food you are eating. |
|
| |
 Most people these days find it hard to drink the recommended eight glasses (2L) of water each day. The easiest way to achieve this is to get used to the idea of carrying a water bottle around with you. Whether it’s the latest Gucci sports bottle or just an empty plastic water bottle you will soon feel strange when you don’t have it with you. Remember eight glasses is recommended without considering fluid loss during activity, so if you are working out add another litre on to your total. |
|
| |
 Again this is sometimes hard to achieve, until you change your habits. If you make the first thing you eat in the morning a piece of fruit,(or glass of juice) then for mid-morning snack have two pieces of fruit, then you only have two pieces of fruit left, which again can be eaten for a mid afternoon snack. |
|
| |
 Most people these days will plan their diary for the following day. This practise can be duplicated for your daily food intake, if you do not plan, you leave yourself open to hunger pangs, which override will power and you will eat anything. |
|
| |
 This seems to be the hardest habit to break for many; we have been raised to eat a large meal in the evening and to eat everything that is on the plate, even if we have to loosen our waistbands. Change this habit slowly; to start with exchange some of the carbohydrates (Rice Pasta Potatoes) with larger quantities of vegetables. We still then get our large plate of food. |
|
| |
 A healthy eating lifestyle does not mean hunger and depravation, so if pizza is your thing then occasionally have some. Only change your habit of ordering or making a king size one for yourself. Generally if you have it in front of you, you will eat it. So cook or order less. |
|
| |
 It’s not realistic to try to stop everything, which is deemed to be bad for us; it is far more sensible to adopt a damage limitation approach. Tea and Coffee are both Diuretics, which means they can aid dehydration, simply get into the habit of pouring a glass of water whenever you put the kettle, and drink this with the hot beverage. |
|
| |
 In this world of convenience, processed meals seem to be a great time saving idea. Great for saving time however, compared to Whole Foods, They offer more salt, more sugar, more fat, and more additives, less vitamins and minerals and less overall nutritional value. |
|
| |
 Write down all the different foods you currently eat throughout one week, then the following week try to increase that number be five. By doing this you will hopefully increase the variety of food you eat, the greater the variety, the easier meal- planning and healthy- eating becomes. |
|
|
|
|
