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1) Food Intake | 2) Cardio | 3) Resistance Training | 4) Supplements | 5) Proper Instruction/Motivation
Five Components of Fitness
1) Food Intake

Calories In vs. Calories Out
  • Gain weight- eat more calories than you burn
  • Lose weight- eat less calories than you burn
  • Maintain weight- eat the same number of calories that you burn
  • Calories
        1 gram of fat = 9 calories
        1 gram of protein = 4 calories
        1 gram of carbohydrates = 4 calories
        1 gram of alcohol = 7 calories
How many calories do you burn each day?
  • There are a few different formulas to determine your resting metabolic rate (RMR), which is how many calories you burn just sitting and resting, and your total daily caloric needs, which is the calories out portion of the above equation. (Included in Fitness Consultation.)
Once you know your calories out and calories in the next step is how and when to eat those calories.

Basic guidelines for altering body composition:

For Fat Loss
  • Distribute protein, carbohydrates and fat throughout the day and at each meal
  • Choose whole grains and fresh vegetables over refined grains and simple sugars (as the fiber and complexity of the starch will aid in hunger control).
  • Schedule no fewer then four and as many as six meals a day. This helps to control hunger, minimize blood-sugar fluctuations and increase energy levels throughout the day.
  • Avoid empty calories and highly processed foods, which contain many calories and do little to provide satiety.
  • Drink a lot of water (8-12 cups per day).
  • Weigh and measure food for at least one week. This will make you more aware of caloric values and serving sizes, as well as decrease the likelihood of underreporting calories.
For Lean Body Mass Gain
  • Eat four to six meals a day. Insulin response to a meal stimulates protein synthesis.
  • Spread protein intake throughout the day to take advantage of the previous tip.
  • Keep in mind the post-workout window of opportunity. Ingestion of protein and carbohydrates within 90 minutes of a workout will increase recovery and protein synthesis, maximizing gains. This may be most easily accomplished with a liquid meal-replacement formula that can be absorbed quickly due to being predigested. Food may take several hours to digest and absorb, missing the window.
  • Do not neglect the importance of carbohydrate and fat. It takes more than protein to increase lean body mass.


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