Diet, Nutrition and Exercise

There are three main contributing factors to an overall successful fitness program: Diet, Nutrition and Exercise. Of the three, the one that seems to get the most attention is diet. In fact, some people even go as far as to say that diet should account for 80% of your fitness program. Do I agree with this statement? Yes and no. Although diet is an essential piece of the puzzle when it comes to losing weight and getting lean, the word diet is usually misunderstood.

When most people hear the word diet, they automatically assume that they should cut their calorie intake drastically. This usually leads to under eating which can actually have a negative effect on weight loss by lowering your metabolism. Think of your body as a machine. It needs fuel (food) to be able to function properly. By taking away most of that fuel, the body now has no choice but to slow down all of its internal processes to try to conserve energy. Since fat is one of our internal energy sources, the body will try to hold onto that fat to be able to provide us with that energy when we really need it. In other words, it will slow down our metabolism and make it much harder to burn fat even if we are exercising. That is one of the main reasons why most people hit plateaus when they first start a fitness program. I mean don't misunderstand me, cutting your overall calorie intake should be taken into consideration. However, you should be concentrating more on the quality of the food you are eating rather than the quantity. The easiest way to do this is to try to eat 5 to 6 small meals per day, spaced out 2 to 2 ½ hours apart, consisting of healthy foods that contain the proper percentages of the 3 macronutrients: Carbohydrates, Protein and Fats.

Carbohydrates (or carbs) are simply compounds containing carbon, hydrogen and oxygen and are usually classified as sugars (simple), starches (complex) and fiber. Carbohydrates are an important source of energy for all bodily functions and also help to regulate the digestion and utilization of protein and fat. Carbohydrate intake should typically be about 50% to 60% of your total caloric intake and should mainly consist of healthy high fiber foods such as fruits, whole grains and vegetables.

Proteins are amino acids that are used to build and repair body tissues and structures. Proteins can also be used for energy if overall calories or carbohydrates are insufficient in the diet. Since proteins can be used for both tissue repair as well as energy, protein requirements will increase as total caloric intake is reduced (diet). Because you are now eating less, energy needs may no longer be completely satisfied by carbohydrates and fat intake alone, making protein your chief energy source. Just keep in mind that the goal is to utilize carbohydrates and fats for most of your energy needs, saving protein for tissue repair and growth. As far as sources of protein go, there are many to choose from. Meats, low fat dairy products and supplements are all great choices. Out of the three, meat is probably the one that is used the most. However, I do have a simple rule that you should follow when choosing meat as your protein source. If it doesnt fly or swim, dont eat it. In other words, limit your intake of red meats like beef and pork as these tend to be higher in unhealthy saturated fats. Try to stick to leaner protein sources like chicken, turkey or fish. Protein intake should typically be about 20 to 30% of your total caloric intake.

Fats (or lipids) are the most concentrated source of energy in the diet. One gram of fat yields 9 calories, more than twice the calories per gram of carbohydrates and protein. In addition to providing energy, fats also act as carriers for the fat soluble vitamins A, D, E and K. 99% of the stored fat in your body is called triglycerides. These fatty acids may be saturated or unsaturated and can be classified into three categories: Polyunsaturated, Monounsaturated and Saturated. Polyunsaturated fats such as omega-3 fatty acids (found in salmon) and monounsaturated fat (found in olive and canola oils) are considered to be healthy fats and may actually assist in the treatment and prevention of heart disease, hypertension, arthritis and cancer. Polyunsaturated fats also provide important essential fatty acids which cannot be produced by the body but are necessary for proper health and functioning. Another fatty acid prevalent in todays food supply is trans fats. Trans fats are the process of adding hydrogen to unsaturated fats to make them harder at room temperature and increase shelf life. These fats have been shown to increase bad cholesterol (LDL) and decrease good cholesterol (HDL) and should be avoided whenever possible. Fat intake (mostly from polyunsaturated and monounsaturated fats) should typically be about 10 to 20% of your total caloric intake. However, just cutting calories and eating healthy is not going to have a considerable effect on your physique if you are not expending energy. This is where exercise comes into play.

Exercise is a very important part of a complete fitness program. In fact, I personally believe that it is the most important. Your exercise routine should consist of at least 30 to 60 minutes per day, 3 to 5 days per week, of moderate to intense physical activity. This activity should include a type of resistance, cardiorespiratory (cardio) and flexibility training.

Resistance (weight) training can include the use of free weights (dumbbells, barbells), machines (cables, plate loaded) or bodyweight exercises (pull-ups, push-ups, dips). Cardio training can be done using a variety of equipment such as machines (treadmill, elliptical, stationary bike) and/or activities (running, jogging, biking). The most effective form of cardio training is called HIIT or high intensity interval training. This form of training incorporates the use of short all out bursts of energy coupled with short periods of rest. (For example Running on a treadmill for 1 minute followed by a slow walk or complete rest for 1 minute). Last, but definitely not least, is flexibility training.

Flexibility training (stretching) should be incorporated into the warm up and cool down portion of your exercise program. The warm up portion should include a type of active-isolated and/or dynamic stretching. Active-isolated stretching involves the process of using prime mover muscles (agonists) and all assisting muscles (synergists) to move a joint into a range of motion. In other words, take any static stretch and execute it by performing repetitions (5 to 10) and holding the stretch positions for 2 seconds. Dynamic stretching consists of using the force production of a muscle and the bodys momentum to take a joint through its full available range of motion. A good example of dynamic stretching is to perform 10 bodyweight squats, 10 lunges and 10 medicine ball rotations consecutively, one after another. These stretches will warm you up by increasing tissue temperature, circulation and nutrient transport to joints which will allow greater range of motion and increase performance.

The cool down portion of your program should include the use of static stretching. Static stretching is the process of passively taking a muscle to the point of tension and holding that position for 10 to 30 seconds. An example of a static stretch would be holding a lunge position for 10 to 30 seconds. Performing this type of stretching at the end of your workout will help to reduce muscle soreness and assist in bringing tight muscles back to their proper lengths.

In summary, a fitness program will only be successful if you follow a healthy diet and a consistent exercise routine. The goal is to expend more energy than you take in (more exercise and less eating). Will you lose weight if you cut calories and dont exercise? Maybe... But the whole point is to lose body fat and alter the overall shape of your body. By drastically cutting your calories and not exercising, you will end up losing more lean muscle than body fat. This will ultimately show up as less weight on the scale, however, the shape of your body will not change. I truly believe that if you follow the nutritional guidelines that I have laid out for you and add a moderate exercise routine to the mix, you will not only see incredible results, but you will have the physique that you always wanted and absolutely deserve.