Hello my dear friends. Today I would like to share with you an article I found from Celebrity Fitness Website. I think it is a really good article to share with everyone of you. I'm used to work out at Celebrity Fitness Express @ Wangsa Walk before but now I moved to Celebrity Fitness Express & Kepong Village Mall as it is nearer to my house. Expecting that I will go for work out more often :). Enjoy your reading
Many people doing workout in the gym for many reasons:
1. Losing weight (mostly)
2. Gaining weight
3. Gaining muscle mass
4. Building muscle
5. Toning muscle
6. Rehab the body because medical practitioner suggested
7. Getting fit and health
8. Getting fun and social
9. And so on.
Commonly for some of people when they doing workout, they concern to their nutrition intake, mostly as follows:
1. Managing food intake so strictly (no carb, no fat, high protein, high fiber)
2. Managing food intake moderately (less carb, no fat, high protein, high fiber)
3. Not managing food intake any way (eat all kind food, included junk food)
Looking of vary reasons and manage way of food intake they did, expertise and nutritionist giving a guidance for all fitness mania and for people who just starting fitness activity, to focusing on HELP (Healthy Eating Lifestyle Plan).
HELP related with eating plan
The fact is, eating plan is different for different people. It also differs at different times for the same person.
Below are not normal or natural for people to do:
- count calories or weight food
- be rigid in food choices
- eat the same amount of food and the same foods every day
And also normal or natural for people to do:
- eat something at least three times a day
- over eat occasionally
- under eat occasionally
- eat certain types of food at some time just for the taste of it
- have fluctuations in appetite
For Healthy Eating Lifestyle Plan (HELP), several sources puts kind of food into categories such as:
1. Complex carbohydrate
2. High quality protein
3. Non-starch vegetables
4. Simple carbohydrate
5. Non or low fat milk
6. Fats and Fat free product
If those putted in a food pyramid, it would be graded as follows:
Nutrition tips for common client goal
After member determining their fitness goals, and also doing their HELP, below are tips to speed up achieving their goals:
Tips for ‘bulking up’: Energy In > Energy Out
- more carbohydrate eating sessions as opposed to eating bigger meals
- If protein intake is high, split intake up over the day
- carry high energy portable snacks
- decrease food bulk by making lower fibre choices
- add skim milk powder to other food and drinks
- consider appropriate energy supplements.
Tips for ‘cutting up’: Energy In < Energy Out
- reduce both obvious and hidden fats
- record food intake to identify challenging areas
- be aware of times and places where you overeat
- avoid severe food restriction
- monitor body fat levels, not weight
- if competing, avoid salt in the final week to prevent fluid retention
Tips for healthy eating:
- eat less processed food
- eat more organic food
- cook your own food
- learn about nutrition
Tips for advance people in fitness (workout 4-6 times a week regularly) or athletes (kind of sports):
- increase carbohydrate intake as it’s body preferred energy source
- focus on nutrition intake pre, during and post competition
- Pre competition, take some water
- During competition, take some sport drink
- Post competition, take some protein shake
- Don not eat 1-2 hours before competition
Do you still thinking the food intake guidance above not works on your mind?
OK, let us KISS (Keep It Simple Stupid) with SMARTIE principle:
S - Something you can stick to simply for the rest of your life
M - Moderation
A - Achievable
R - Realistic
T - Time efficient
I - Interesting
E - Enjoyable
…..and scientifically based!
Sounds good to follow, isn’t?
BALANCING HEALTHY FOOD WITH WORKOUT
If food intake already managed very well like we suggest above, but not doing appropriate exercise as well, it is nothing.
Fitness goals just become a dream if they didn’t aware with the big questions to ask below, related with their workout:
- How many training sessions per week will produce maximal results?
- How many exercises do I need to do to produce the best results?
- How many repetition of an exercise will produce the best results?
- How many sets of an exercise will produce the best results?
- How much rest between sets will produce the best results?
- How much recovery time is needed between training sessions in a week?
Also the answer of course, depend on many things such as the person experience, and as we know, everyone has a genetic blueprint which will greatly affect results.
The key is to know the ultimate goal; the desired training outcome expected from performing resistance training.
By Dicky Ramadhani from many sources