Dialing In The Diet!

Whether you want to lose weight, gain muscle or become more athletic nutrition is the cornerstone to creating a healthy a dynamic life.

I have been getting a lot of questions concerning nutrition so I thought I would write a quick blog here to explain some of the top essential nutrition tips that I have used with my clients to help them shed weight, gain lean muscle mass and feel amazing! Ready? Well get ready to ...Dial in The Diet!

Step #1 - Eat more protein then carbohydrates! This can never be over-stated. Protein is a thermogenic food meaning it actually increases our metabolic systems. Unlike carbohydrates which actually cause massive insulin spikes and can cause blood sugar swings. Protein is a great macronutrient to take in because it keeps you full longer and re-builds every single cell in our body!

Recommended Intake - Females 1 gram per lb of lean muscle tissue - Generally 90-100 grams per day
- Males 1 gram per lb of lean muscle tissue - Generally 120-150 grams per day

Step #2 - Time Your Nutrition - The best rule of thumb is to eat every three hours! You must keep your blood sugar levels at a even keel and by eating every three hours you do just that! In addition you must make sure that every meal comprises each of the three basic nutrients. (Proteins, Carbohydrates and Fats)

Step #3 - Make supper the smallest meal! - Your metabolism naturally slows down during evening hours so the last thing you want to do is eat potatoes, pasta, rice or any heavy carbohydrates at this hour. Take your plate and cut it in half. On half place lots of greens like vegetables, etc. The other side should contain a protein source such as chicken, fish, lean cuts of meat.

Step #4 - Eat Before Bed! - I think the "Do Not Eat After 8 Or it Goes to Your Weight" is garbage! Have a small snack 30 minutes before bed. This way your body will have the nutrients it needs for repair and growth. Otherwise you will starve your body throughout the night!

Step #5 - Drink Water! - This is so overlooked! Water is not sexy but it works! Drink 2-3 liters of water a day to flush free fatty acids out of the system and to speed up the metabolism!

Follow these five rules and you will surly be able to "Dial in Your Diet" and look and feel amazing!

To get a personalized nutrition and meal plan, go to www.stepupcanada.com and sign up for our online fitness consultations done through SKYPE!

Till next time...

Trevor Folgering
Founder
Step Up Canada
289-208-4903