Cardio Training

For the last article in this series, my best of nutrition tips for health and fat loss....

77. Eat breakfast.....momma was right! I ate alot of oatmeal for breakfast growing up. She didn't say it was good for me......she just said eat it! A good healthy breakfast gets your metabolism kicked off for the day.

78. Eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along.

79. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan.

80. This rule always applies to any day---if its fried, let it slide!

81. Alcohol has calories too---7 calories per gram to be exact. Don't tank it too much!

82. Carbs are not your enemy! They are your body's preferred source of energy. Just eat the right kind---like fruits, veggies and whole grains.

83. Eat protein with every meal. Protein helps you feel fuller for a longer period of time and repairs your muscles after a tough workout.

84. Don't skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training). You don't have to eat immediately after your workout (if you want to eat immediately after a workout, YOU DIDN'T WORKOUT VERY HARD)! There is a 30-45 minute "window of opportunity" where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. If you miss this "window of opportunity" it is gone forever. A carb/protein shake will work well.

85. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

86. Find out your basal metabolic rate (amount of calories you would burn if you did nothing all day). You will use this rate to set the amount of calories you need each day to maintain a caloric deficit (burn more calories than you consume).

87. Drink water and unsweetened drinks (like tea) most of the time.

88. Add volume to your diet (eating wet). Eat as many foods as you can with high water content/low calories. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories. For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day. Other good foods would be whole grain pastas, rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey.

89. Don't starve yourself (severe calorie restriction)! This will only encourage your body to store fat because it thinks you are starving. Eat small meals every 3-4 hours to keep your body energized and to keep your metabolism humming!

90. Forget the quick weight loss gimmicks (they lead to yo-yo dieting and even more weight gain)! There are no quick solutions to permanent fat loss and weight loss. Change your eating habits permanently!

91. Eat foods as close to their natural state as possible. So, a baked potato is more healthy than french fries. And, we could add foods like whole grains, nuts, brown rice, fish, lean meats, etc.

92. Try not to eat foods stored in a box or bag. These foods are usually loaded with trans fats and saturated fats.

93. Eat with a purpose---DON'T JUST GRAZE.

94. Don't assume that LOW-FAT means LOW-CAL---Read the Label.

95. DON'T EVER SUPER-SIZE YOUR FOOD ORDER!!

96. Skip dessert, eat a small portion or split it with someone.

97. Go easy on the condiments. Sauces, dips, ketchup, mayo and toppings are loaded with calories.

98. Try to stay on your normal diet during the upcoming holidays! Don't make Thanksgiving through January 1 one long eating binge!

99. Stick to your meal plan at least 90% of the time and you should be just fine (provided you are sticking to your exercise plan).

100. When in doubt, always exercise, eat fruits, veggies, whole grains, raw nuts and drink water.

There you go.....100 fitness and nutrition tips for you (and me)!

Keep your FOCUS! Have a great weekend!

Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building your lean body!

Mark Dilworth, BA, PES
Your Fitness University
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