Average Weight For A 11 Year Old 4 11 Girl Chaska Personal Trainer Shares His Top 10 Nutrition Tips For Weight Loss & Fitness

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Chaska Personal Trainer Shares His Top 10 Nutrition Tips For Weight Loss & Fitness

The results are in.

According to the National Weight Control Registry, 89% of people who lost 30 pounds or more and kept the weight off for at least one year achieved their goals through a combination of diet and exercise. In this study, only 10% had success with diet alone, and only 1% used exercise alone.

This is an amazing statistic that simply cannot be ignored if you want to lose fat, build muscle, tone up and look great.

OK, so now you’re thinking, “If I stick to a ‘meal plan,’ I’ll never eat another cookie again!” Not true. A good meal plan teaches you how to put the foods you love together for proper nutrition. It focuses on meal times , portion control and healthy snacks to boost your metabolism and burn fat fast!

When it comes to nutrition, the old rules are not always true, and there are many myths about how to eat. Here are mine Top 10 Nutrition Tips for Weight Loss and Fitness to help you get started:

1. ALWAYS eat breakfast. Breakfast literally means “to break the fast”. The time spent sleeping is the longest time you spend without eating. When you wake up, whether you’re hungry or not, your body is. It is vital that you fuel your energy system and provide the necessary building blocks to support muscle tissue. Since I tend to work out in the morning, I start my day with a protein shake mixed with milk (Step 2). Eat every 3-4 hours. Eating frequently will help maintain your metabolism and control your blood sugar. This will help you avoid the highs and lows of energy that you experience throughout the day. Make sure they are healthy foods that contain a balanced amount of protein, carbohydrates, and fats.

3. Eat within 30-45 minutes of your workout. During this time, the body begins to repair the damage caused by training by replenishing muscle glycogen (sugar stored as energy in the muscles), synthesizing muscle protein (building muscle), and improving the immune system. For my post-workout meal, I prefer a meal replacement shake with a 3:1 or 4:1 ratio of carbs to protein. This ratio has been shown to increase absorption and effectiveness.

4. Eat lean protein at EVERY meal. Eating lean protein will help control your insulin response, keep you feeling full, and allow muscle repair and growth. Remember, more muscle = faster metabolism. One pound of muscle burns 40-60 calories per day. So be sure to eat protein at every meal.

5. Get your fruits and vegetables! I know you’ve heard it a million times, and for good reason. Fruits and vegetables provide you with the vitamins and antioxidants you need, as well as other supernutrients that have been shown to be vital for daily functioning and health. And when they’re fresh, they taste so good!

6. Drink a lot of water. The average person should consume 96 ounces, not counting pre-workout, during-workout, and post-workout (about 8-16 ounces each). Staying hydrated will keep your energy levels high and help you lose weight – a dehydrated person has a 3% lower metabolism and a significantly reduced performance. It also helps you feel full so you avoid overeating. Try drinking a glass of water before each meal (helps prevent overeating) and sip from a water bottle throughout the day.

7. Beware of cafe drinks. An average Venti-sized Frappuccino weighs in at 530 calories. This staggering figure equates to 2.5 bagels, or one-third of the recommended daily calorie intake for the average woman. Also, beware of soft drinks. A 16-ounce fountain drink can contain 300+ calories. Drinks that are high in sugar should be consumed infrequently, as the extra calories in them are easily stored as fat.

8. Limit alcohol as much as possible. Calories add up very quickly with alcoholic drinks, especially mixed drinks – this monster margarita has over 1000 calories! Alcohol also has a negative effect on your metabolism, and drinking too much will make it harder for you to train for the next day (or two). One night of drinking can ruin your entire weight loss and fitness program.

9. Don’t be fooled by “Fat Free”. Fat-free foods, if eaten in excess, will still be stored as fat! Fat-free cookies and crackers are high in SUGAR! Yes, the secret is out! Sugar is just as fattening as fat when eaten in excess.

10. Do not forget about fiber! Eating fiber has many benefits for your health. Consuming soluble fiber has been shown to protect you from developing heart disease by lowering cholesterol. Consuming insoluble fiber reduces the risk of constipation, colitis, colon cancer and hemorrhoids. The ADA recommends at least 20-35 g per day.

11. Bonus tip: Take a high-quality multivitamin and EFA supplement. Multivitamins provide essential vitamins and minerals that are difficult to obtain unless your diet is near perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multivitamin supplement that is made from whole foods, not synthetic materials, in addition to being formulated specifically for your gender. Essential fatty acid (EFA) supplements are essential to provide essential omega 3s to increase overall health, performance and body composition. Research shows that krill oil provides the most effective dosing of EFAs.

Well, there you have them; my top 10 nutrition tips for fat loss and fitness. Take them one at a time if necessary. I promise that if you can master them, you will lose fat and make your fitness goals a reality.

Believe and act!

Justin Yule

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