Nutrition

I like to look at my recommendations as a nutritional outline or Nutritional plan as opposed to a fad diet or diet plan that restricts. 

What we want to do is lower your body fat and maintain or build the muscle you have that way you are increasing your metabolism and will burn fat fast. 

Your metabolism is dependent on three things Muscle mass 70%, exercise and daily activity 15% and the thermal effect of food 15% (also increased in my Nutrition plan).

 

You don’t want to lose 15lbs and find out that your body fat is the same and that you have lost muscle in the process. You would now have a lower metabolism which makes it easier for the weight to come back.

	AGV Personal Training	Fad Diet / reduced calories?
Body weight start	135	135
Body fat %	30%	30%
Fat loss (2 mths)	18lb	10 lb
Muscle gain	3lb	-10lb
Final body Fat %	19.75	26.5
Final weight	120	115

Table 1. Nutritional Guidelines versus Fad Diet or calorie restricted diet

 

Included in Nutrition Plans:

• Meal plan with times and serving sizes
• What to eat, what not to eat and why
• Carbohydrate and protein suggestions
• Vegetable and fruit suggestions
• Flavoring food with out sodium
• Alcohol and over beverages
• Advice on ordering food in restaurants
• Shopping tours are also available
  
  

 

 

Fat vs. Sugar (1 of the many things i will cover will you)

Fat has 2 ½ times the calories of carbohydrates and protein. But it is sugar that stops the body from burning fat and can increase the storage of fat. Sugars also cause large fluctuations in blood glucose levels, which can then lead to cravings of the food you shouldn’t be eating. Instead you want to have a more consistent blood sugar level and burn fat continuously all day and even at night whilst you are sleeping by increasing your metabolism. This is done by eating the right carbohydrates and combining it with a protein source.

Good examples are creamers for your coffee and milk. You can have fat free milk with 12 grams of sugar and 90 calories or 2% Calorie Countdown with 5 grams of fat, 3g of sugar and 90 calories. Whole milk has 8g of fat, 12g of sugar and 150 calories. The calorie countdown is more filling with the same calories and less sugar. There is also a fat free version, which is much better again. Now for creamers Sugar free has 2g of fat and 20 calories and the fat free has 6g of sugar and 30 calories. Again the sugar free is better.

Nutrition is a huge component of all my training programs. I look to create healthy habits without the use of any fad diets or magic pills. You need to provide your body with the appropriate nutrients to allow for the prevention of muscle loss (muscle gain?) and to maximize fat loss. This is all done while decreasing fat, sodium and sugar the components you don't need. I will tell you what to eat, what time and how much with plenty of variety.

 

For Personal Training Adam is only available in Pompano Beach/Fort Lauderdale. Call 9546517398 to check availabilities