Nutrition and Weight Loss Ideas

Nutrition, Weight Loss and Working Out

Today we’re going to start a series of articles that relate to how working out relates to your nutrition and weight loss program. Right from the get-go I want to be sure that you don’t think I’m some sort of workout guru. I’m not even close. In fact, the process of getting enough exercise and working out regularly is a major shortcoming for me. I need to do more than I do.

It’s not that I don’t enjoy working out — I do! I love the way it makes me feel after a workout and I love the feeling of accomplishment that happens when I have a good one. It’s more about thinking that I don’t have the time for a workout. I do have the time, but I kid myself into thinking I don’t.

That’s enough about me. It doesn’t matter if you’re someone who likes to walk, or play tennis, or golf with your pals, or shoot a few hoops at the local gym, you need the same kind of foods to fuel your physical activity that a competitive athlete needs. Of course how much of that fuel you need will depend on the level of your activity.

Obviously, a healthy diet and plenty of fluid are vital to good performance. Food is the fuel to give you energy, and the more active you are, the more energy you need.

What is best for you and your level of activity?

~~~ If you run marathons you will have different food needs than a weekend jogger.
~~~ How often you work out and for what length of time will dictate your needs.
~~~ How much you weigh, your build and your height also play a role in your workout fuel requirements.

Just a quick word about those “magic” foods you sometimes see in the vitamin stores or on the television — read the labels! (Have you heard me say that before?) You should always build your workout diet around healthy foods only.

The active person needs two things — good carbohydrates and plenty of water. Avoid fad diets and junk food. Most of the time good qualified trainers will be able to help you pick what’s best for you. If you’re working out regularly, and your workouts are intensive, you won’t be able to maintain your strength on a low-carb, low calorie diet. You need good carbohydrates — the kind you can get from whole wheat cereals, whole wheat breads and pasta, fresh fruits and vegetables.

You also have to learn to eat at the right times when you’re working out. You should eat before you exercise because that will help with your energy level and keep you from tiring too quickly. But no heavy meals! A heavy meal before a workout could actually make you sick to your stomach.

A good rule of thumb is this:

~~~ If you eat a big meal (1,200 calories or more) wait at least 4 hours before working out.
~~~ If you eat a light meal (around 600 calories) wait two hours before working out.
~~~ If you eat a snack (around 300 calories) wait about an hour.

Everyone should drink at least eight to 10 cups of water a day to keep yourself hydrated. When you’re working out regularly you need the fluid to help build muscle and burn calories. Drink two cups before you exercise. Don’t worry about having to go the bathroom — if your workout is breaking a sweat, you’ll get rid of the fluid that way.

Don’t forget to drink after your workout as well. Drink water (that’s best), juice, or milk. Avoid alcohol and caffeine — those will dehydrate you.

Eat healthy food. All those sports drinks, energy bars, powders and gels aren’t needed if you are eating good food. Intake good carbohydrates like fruits, vegetables and grains, but also include peanut butter, nuts and yogurt for protein. Stay away from candy bars, potato chips and other high calorie foods.

The secret to being fit and healthy is to stay with a good nutrition and weight loss program. You will be a winner in every way if you do.

I’ll be back tomorrow with some more.

Until then, remember to follow a good-fat — good-carb diet and stay with your regular exercise.

Here is some information about the nutritional supplements I add to my nutrition and weight loss program. These have helped me more than I would have ever imagined. I’m not kidding. Click on the links in the box below — you won’t be sorry!

Have a great day. I’ll be back tomorrow with some more nutrition and weight loss thoughts for you.

And give the South Beach Diet a try. That’s what I follow and it really works. Here’s where to go to learn more:

Shanti,

Ron
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