One of the main issues that many of my clients ask me is related to nutrition. Specifically, they want to know how many calories you consume per day , where those calories should come from , and how often they should eat per day . We hear a lot of different things on television , radio and in magazines, but what is the truth? Let me break things for you , easier to understand things and more beneficial to your fitness goals .
Most of my clients want to lose weight . To be more precise , they want to know how to lose unwanted body fat . There are three ways you can lose weight. You are dehydration , loss of muscle mass and fat loss.
Obviously , the first two are not good . Fat loss is what most people are looking for, or a combination of increased muscle mass and fat loss .
Muscle loss comes from eating too few calories and / or not eating often enough during the day. Cut your calories below your daily routine will help you lose weight. However, if you cut too much you lower your metabolism. This is the safety feature of your body to avoid hunger .
You can live without food for a week, and this is because your body does not recognize calories (or not enough) , so that your body will store the calories you are consuming enough work for your body correctly . This means that you can actually store fat !
If you lose more than 1 1/2 to 2 pounds per week , then you have probably lost muscle. If you lose weight faster , it is time to water or muscle , or a combination of both. This is also why people put weight back on after following a diet low in calories. You lose muscle.
Muscle is living tissue and the most metabolically active tissue in the body. If you lose muscle mass, it slows down your metabolism and makes you burn less calories than before!
Cutting calories can also affect you in other ways . Less energy from food is used as body heat and place weight. It can also suppress the activity of certain thyroid hormones, which slows down your metabolism even more .
It is recommended that we eat 5-6 small meals or snacks per day . 5 to 6 meals , you should eat per day should include the right combination of protein , high strength and fibrous carbohydrates and healthy fats. If you combine your carbs with your protein and fat that you actually slow down the digestion. Therefore , the release of carbohydrates into the bloodstream , which is to avoid the overproduction of insulin slow .
Try not to look too quickly leaving your carbs to a very small amount. If you do not have enough carbohydrates in your system, it is almost impossible to build muscle.
If there is not enough insulin available transports amino acids ( the building blocks of life) in the muscle cells of the body break down its own proteins into amino acids for fuel. In other words , you use the nutrients your body needs for muscle development as energy.
Your diet accounts for about 70% of the results you get in the transformation of your body. The right diet can help prevent mood swings and clear decisions . If your body gets the right balance of nutrients, which can cope with the stress of everyday life .
If you are unsure of what your daily calorie intake and degradation of proteins, carbohydrates and fats should be based on your personal goals, please call me or send me as soon as possible, and I leave you with what you need to help you . This saves you time and frustration and at the same time you can achieve your fitness goals. You will then be able to enjoy life to the fullest !