Fats assist in protein breakdown and act as a secondary source of fuel for the body. Each gram of fat carries 9 calories. Fats also provide protection for internal organs and tissue extensibility. There are ‘good’ fats and ‘bad’ fats. It is necessary for the body to consume good fats (avocado, fish oil, and almonds just to name a few). Try to minimize bad fats.
**Bad fats are abundant in fried foods.** Always try to opt for low-fat or non-fat options when it comes to dairy products and dressings. Be aware of consuming too many foods (generally animal proteins) that are high in saturated fat. Eating leaner meats is an easy way to avoid too much of this.
RULE OF THUMB- Aim to consume 0.3 -0.4g of fat per pound of bodyweight per day
Water and Fluids
Water is often the most forgotten of all the nutrients. Your muscles are made up of about 70% water so neglecting water wouldn’t make you very wise with your training. Remember, once you’re thirsty, you’re already dehydrated so don’t wait. Athletes should consume half their bodyweight, in ounces, of water a day.
Example: 160 lb athlete divided by 2 = 80 ounces. This is a minimum guideline and you should consume more before, during, and after workouts. Gatorade is the best-known source for doing this but other fluids like Pedialyte and Coconut Water offer a greater number of electrolytes than Gatorade.
If you’re comparing two products based on their nutritional information but don’t know which to buy look to see which product has more fiber and/or protein. This should tell you which product is the least processed.
Everything for training and nutrition can be summed up into this simple acronym.
- Metabolism– Maintaining or Increasing your metabolic rate (the rate at which you burn calories) is the key to weight control.
- Anaerobic Exercise– Train to be strong and athletic. Aerobic endurance is important to provide a base on which to build. Anaerobic exercise will lead to a stronger, healthier, and less injured life. Anaerobic exercise is more important for longevity- in the athletic arena and in life.
- Nutritional Consistency– Once you shift through all the misinformation this is what it comes down to. Eat the best foods, avoid the worst ones, practice moderation, avoid long stretches without any food at all, and, most of all, to employ all these habits almost all the time.
Source: ‘New Rules of Lifting For Women’- Lou Schuler, Cassandra Forsythe, Alwyn Cosgrove
Read more about : Fat Loss is different for men and women
Expert Advice for “Fat-Loss“
- Eat 4-6 times per day (every 3-4 hours)- never skip meals!
- Eat minimally processed foods without added sugars- no pop and limit fast food.
- Eat more green vegetables throughout the day.
- Drink more water and calorie-free beverages.
- Focus on eating lean proteins or protein containing foods throughout the day- preferably at every meal!
- Supplement with a couple core supplements but don’t depend on
them. There’s no supplement for a well-balanced diet!
- Pre-Workout and Post-workout nutrition is a must for intense workouts and recovery. Don’t train on an empty stomach and have a post-workout shake.
- Plan and pack your meals/snacks ahead of time if you need to- this
is what responsible athletes do.
- Skipping meals is neither a successful way to gain weight, nor a healthy way to lose weight.
- Be consistent with your meals and workouts.