I’ve been practicing sports since I was five, and ardent practitioner of physical fitness since I was a teenager. I’ve learned over the years how to gain muscle, how to lose bodyfat and how to alter my body size and shape almost at will. This knowledge came in handy so many times, I remember sometime ago, I was hurt by bicycle accident, injured for almost six months, when I was recovered sufficiently to exercise, I combined a reduced-calorie – but well balanced – diet with regular exercise sessions, and those unwanted pounds quickly were gone away.
That’s the real secret to keeping in shape. You don’t need any special pills, “new” diets, surgeries, etc.
You need exactly what I just mentioned: a program based on equal parts of exercise, proper nutrition, logic and discipline. Take it seriously, once for all.
The first step required to control your bodyweight begins and ends with what you put into your mouth. When you eat or drink more calories than you consume by exercising you gain weight, however when you intake less calories than you spend exercising you lose weight.
It becomes very clear, losing or gaining weight is equal to the difference between eating/drinking and exercising, calories wise.
Since there are 3,500 calories in a pound of bodyfat, this means that if you want to lose two pounds in one week, you’ll have to achieve a negative calorie balance at the week’s end of 7,000 calories. In other words, your energy expenditure at the end of the week has to exceed your caloric input by 7,000 calories.
Remember, the less bodyfat that you have in proportion to your lean muscle mass, the easier it is to lose the remaining unwanted fat because it takes more energy to nourish and maintain muscle than it does fat.
And the way to raise the amount of calories burned is consequently exercising regularly, and the way to lower the amount of intake of calories is controlling your nutrition. And if you eat within the confines of your needs once your weight is normal, your weight remains stable. The most important aspect regarding nutrition, however, is that you make sure that you are consuming well balanced diet towards to your goals to lose or gain weight (lean mass).
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Well Balanced Diet
In addition to calories, each food contains nutrients – six grouping of bodybuilding ingredients that are absolutely essential for life. Remember that no one food contains all of the nutrients that your body requires to function optimally. Since every nutrient has a specific function in your body, a combination of nutrients is needed to make up a well-balanced diet. If you consume a nutritionally poor diet, you will eventually become ill. The actual nutritional needs vary among individuals but every individual requires adequate portions of the following six nutrients:
Protein:
Proteins have been called the fundamental building blocks of life. Proteins are composed of carbon, hydrogen, oxygen, nitrogen and sulfur. Protein is necessary to build and repair body tissue, but some proteins are better than others for this purpose. A complete protein contains the essential amino acids in the most useful proportions and will best build and repair tissue. The best proportioned proteins are found in such food as egg white, milk, meat, fish and poultry. Plant protein are not as complete – these are found in grains, legumes (such as beans and peas) and nuts. You will have to eat large quantities of this plant food in order to supply the body with usable protein. For those of you who prefer to get major part of your protein from a non-meat source, I would recommend complementary food combining, in which you consume foods that complement, or complete, one another in terms of amino-acid balance.
Protein is composed of amino acids, which are your body’s building blocks.
(For more information on food combinations get a copy of “Diet for Small Planet by Frances Moore Lappe.)
Carbohydrate: http://www.blogger.com/WWW.DSFITNESS.COM
Carbohydrate foods are the major source of calories. They make up 50 percent to 60 percent of the American Diet. They are easily digested and constitute the cheapest form of food energy. They are composed of carbon, hydrogen and oxygen. They exist as complex sugars and starches, which are converted through digestion to simpler sugars that the body can utilize for energy. Carbohydrates include cellulose, which is important for roughage in the digestion tract. All carbohydrates eventually become glucose, a simple sugar that travels through the bloodstream and serves as a source of energy for the body tissues. Important carbohydrates are sugars, starches, syrups and honey. Carbohydrates are major constituents of vegetables, fruits, breads and cereals.
Fats:
Fats are compounds of fatty acids and glycerol – another complex structure of carbon, hydrogen and oxygen – insoluble in water. The different fats in various foods help give the food its particular flavor and texture. Fats are especially important because they produce more concentrated energy – almost 2-1/2 times as much per gram as protein or carbohydrates. They have higher satiety value in that they take longer to digest than other nutrients and therefore keep us from experiencing hunger for longer periods of time. Fat also carry the fat-soluble vitamins – A, D, E and k. Vegetable oil, butter and margarine are the concentrated fats. Most meats and salad dressings, along with eggs, milk mayonnaise and nuts, have considerable fat along with protein and/or carbohydrates.
Minerals:
Minerals are found in foods mixed or combined with proteins, fats and carbohydrates. Calcium and phosphorus give rigidity to the bones and teeth. Milk is a good source of both. Minerals are also needed for normal blood clotting and proper functioning of the nervous system. Iron is essential in the diet because lack of it can produce anemia, leaving us tired and listless. Meat and enriched bread are good sources of iron. Other minerals are essential to help maintain a normal acid-base balance in the body and other important functions.
Vitamins:
Vitamins are complex organic compounds found in the foods we eat. They perform specific vital functions in the cells and tissues of the body. Called accessory food factors, they are needed for normal health, including good eyesight, strong teeth and bones, freedom from infection and disease, normal functioning of the nervous system, tissues respiration and other functions.
Water: http://www.blogger.com/WWW.DSFITNESS.COM
Water is essential to life. It is a necessary constituent of digestive juices and of every cell of the body. Around 2/3 of the body weight is water. It is a major component of blood, lymph and other secretions of the body, and helps regulate the body temperature. As a carrier, it aids digestion, absorption, circulation and excretion. Moisture is necessary for the function of every organ of the body. Most foods contain a large percentage of water. You can live longer without food than you can without water.
Water is everywhere in our body, make sure your drinking water has the highest degree of purity, you can get unnumerous different kind of contamination.
Given the importance of these nutrients, choosing your foods wisely is obviously important. Because you might sacrifice or compromise your nutritional needs, it would be foolish to cut out foods from your diet merely for the sake of cutting on calories. If you are to win the losing game safely and for any reasonable length of time, you must eat a balanced – but calorie-reduced – diet.
I can hear the question: “But how do I know if I’m consuming a well-balanced diet?”
The answer is that you can take several steps to ensure that you’re eating properly. One of the easiest and most practical is simply to eat foods selected from the following each of these four basic food groups:
The Milk Group (including milk, cheese and yogurt)
Most of the body’s calcium comes from milk and milk products. Calcium builds bones and teeth and helps the muscles, heart and nerves function properly. Foods on this group provide the body with significant amounts of protein, riboflavin (vitamin B2), vitamin A and other important nutrients.
The Meat Group (including meat, poultry, fish, eggs)
This group provides the body with protein, which is essential for strength and for maintaining and repairing body tissue. Young people need protein to grow. It also helps form the red blood cells and antibodies you need to fight infection. Foods in this group also provide the body with iron, thiamin (vitamin B), riboflavin (vitamin B2), and niacin. Among other sources of protein are peanut butter, lima beans and soybeans.
The vegetable and Fruit Group
Dark green and yellow vegetables and apples, pears, and bananas provide various vitamins, minerals and fiber. Citrus fruits, strawberries, cantaloupe, tomatoes, cabbage, potatoes, green peppers and broccoli provide Vitamin C.
The Bread and Cereal Group
Food in this group, especially those made from enriched or restored whole grain, provide the body with a large amount of iron, niacin, the B vitamins and carbohydrates. These high-carbohydrates foods provide energy, and many have significant amounts of fiber, which is also vital for your health.
******************** more is coming about eating diets.
For any question related to Fitness/Nutrition e-mail us at:
DavidSilva@DSFitness.com
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