Great Tips on Diet and Exercise from a Trainer
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Texalese
Posts: 26 Member
This is from my friend's fitness studio website. Some great info here:
http://vmfit.wordpress.com/starting-out/
Starting Out
These are our generic recommendations that are appropriate for almost every client we work with. Of course, there are exceptions to every rule. However, we do suggest you give serious consideration to all of these recommendations. If there is anything here you question or doubt, let’s discuss it. And of course, we encourage you to discuss your health options and issues with your doctor. Changes in diet and activity level can have risks for some people. However, not changing your diet and activity level can have serious repercussions, too. So, let’s get after it.
Nutrition
You will see no results from your fitness program if you don’t spend at least as much effort on your nutrition as you do your exercise. Fitness is 1 part good nutrition for every part exercise. They are inseparable. Challenge this and you will really be wasting your time. We can’t be more clear or direct than that. So . . .
Plan your meals several days at a time. In one sitting, plan all of your breakfasts, snacks, lunches and dinners and then go shopping for it all. Bring the food home, put it away and do as much prep as you have time for. By doing this, you’ll never not know what your next meal is and when you’ll be eating it. You should never go longer than 3 hours between meals/snacks. And before you have finished all the food you’ve planned for, start the process all over again.
Log your food. Research has shown that writing down everything you eat helps you keep more realistic tabs on what you really do eat. This really works and there really is research to prove it.
Foods to avoid:
All soda (sugar-free and sugar-full are equally bad) – drink water
Energy Drinks (too many sugars) – drink water
Energy Bars (too many sugars) – eat fruit, nuts, cheese, yogurt
Bread, pasta, chips, white rice, white potatoes, tortillas, muffins, rolls . . . Simple starches, flour and grains are counterproductive.
Cereal, candy, cake, ice cream, fried food, bacon, sausage
Fast Food
Frozen Convenience Foods
Canned or Packaged Convenience Foods (beans and tomatoes specifically are good, other vegetables are OK. Fresh is best)
Alcohol: 1 glass of wine, 1 beer or 1 shot of alcohol is about 120 – 160 calories. Occasional enjoyment is OK but count the calories and include them in your journal. 3 drinks contain more calories than many meals and have zero nutritional value.
Protein, Fat and Carbohydrate: For every meal or snack, you should have a protein source, a fat source and a carbohydrate source. Don’t avoid fats. Instead, learn which fats are good for you, respect their caloric density and include the right kind in every meal/snack. Vegetables and fruits should be your primary source of carbohydrate.
Shop the perimeter of the grocery store. Produce, Seafood, Meat, Dairy are always on the perimeter of the store. This is where the good food is. However, watch out for the bakery and deli.
Calorie Counting: Lastly, don’t be tempted to over-restrict your calories. If your body is undernourished, it will go into a “starvation” mode where it tries to retain everything you put into it rather than burn it as fuel.
These resources are a great place to start to put together a plan:
What to Eat, by Marion Nestle (Marion Nestle is a professor in the Department of Nutrition, Food Studies, and Public Health and Professor of Sociology at New York University.)
www.livestrong.com
www.nutritiondata.com
www.foodpolitics.com
Cardio
You should get 5 or 6 days of vigorous cardio every week. If you’re just starting out with a new exercise program, work your way from 20 to 30 minutes of slow steady state rhythmic exercise (bike, treadmill, elliptical, stair climber, rower, walking). Build up to 60 minutes as quickly as you can (1 to 2 weeks). Once you can do 60 minutes easily, increase the intensity and add interval training. Perform intervals 2 or 3 times per week. The remaining days can be long jogs, long easy bike rides, yoga, pilates, group exercise classes or any of the machines listed above.
Intervals call for a predetermined work to rest ratio that you’ll vary from one week to the next. “Work” refers to a maximum sustainable effort for the duration specified. “Rest” refers to a range between being completely motionless to walking slowly.
Here are some samples you can try after a good 10 – 15 minute dynamic warm-up:
1 minute work, 3 minutes rest
2 minutes work, 2 minutes rest
2 minutes work, 1 minute rest
3 minutes work, 2 minutes rest
3 minutes work, 1 minute rest
20 seconds work, 10 seconds rest
100 yard dash, 100 yard walk
400 meter sprint, 400 meter walk
Resistance Training
You should perform a total-body weight-training workout 2 times per week minimum – if you enjoy it, 3 times per week is good. No more than that is necessary or productive. Weights should be heavy and cover all muscle groups every time you work out.
Flexibility & Soft Tissue Work
Stretching and massaging muscles and connective tissues helps improve and/or correct movement and prevents injuries. It also feels really good. Depending on how flexible you are or are not and what activity you have planned, you may want to change the timing of your stretching and foam rolling. Let’s discuss your individual needs before setting any hard and fast rules for how much and when. Certain people with specific skin conditions or other problems should consult a doctor before foam rolling.
http://vmfit.wordpress.com/starting-out/
Starting Out
These are our generic recommendations that are appropriate for almost every client we work with. Of course, there are exceptions to every rule. However, we do suggest you give serious consideration to all of these recommendations. If there is anything here you question or doubt, let’s discuss it. And of course, we encourage you to discuss your health options and issues with your doctor. Changes in diet and activity level can have risks for some people. However, not changing your diet and activity level can have serious repercussions, too. So, let’s get after it.
Nutrition
You will see no results from your fitness program if you don’t spend at least as much effort on your nutrition as you do your exercise. Fitness is 1 part good nutrition for every part exercise. They are inseparable. Challenge this and you will really be wasting your time. We can’t be more clear or direct than that. So . . .
Plan your meals several days at a time. In one sitting, plan all of your breakfasts, snacks, lunches and dinners and then go shopping for it all. Bring the food home, put it away and do as much prep as you have time for. By doing this, you’ll never not know what your next meal is and when you’ll be eating it. You should never go longer than 3 hours between meals/snacks. And before you have finished all the food you’ve planned for, start the process all over again.
Log your food. Research has shown that writing down everything you eat helps you keep more realistic tabs on what you really do eat. This really works and there really is research to prove it.
Foods to avoid:
All soda (sugar-free and sugar-full are equally bad) – drink water
Energy Drinks (too many sugars) – drink water
Energy Bars (too many sugars) – eat fruit, nuts, cheese, yogurt
Bread, pasta, chips, white rice, white potatoes, tortillas, muffins, rolls . . . Simple starches, flour and grains are counterproductive.
Cereal, candy, cake, ice cream, fried food, bacon, sausage
Fast Food
Frozen Convenience Foods
Canned or Packaged Convenience Foods (beans and tomatoes specifically are good, other vegetables are OK. Fresh is best)
Alcohol: 1 glass of wine, 1 beer or 1 shot of alcohol is about 120 – 160 calories. Occasional enjoyment is OK but count the calories and include them in your journal. 3 drinks contain more calories than many meals and have zero nutritional value.
Protein, Fat and Carbohydrate: For every meal or snack, you should have a protein source, a fat source and a carbohydrate source. Don’t avoid fats. Instead, learn which fats are good for you, respect their caloric density and include the right kind in every meal/snack. Vegetables and fruits should be your primary source of carbohydrate.
Shop the perimeter of the grocery store. Produce, Seafood, Meat, Dairy are always on the perimeter of the store. This is where the good food is. However, watch out for the bakery and deli.
Calorie Counting: Lastly, don’t be tempted to over-restrict your calories. If your body is undernourished, it will go into a “starvation” mode where it tries to retain everything you put into it rather than burn it as fuel.
These resources are a great place to start to put together a plan:
What to Eat, by Marion Nestle (Marion Nestle is a professor in the Department of Nutrition, Food Studies, and Public Health and Professor of Sociology at New York University.)
www.livestrong.com
www.nutritiondata.com
www.foodpolitics.com
Cardio
You should get 5 or 6 days of vigorous cardio every week. If you’re just starting out with a new exercise program, work your way from 20 to 30 minutes of slow steady state rhythmic exercise (bike, treadmill, elliptical, stair climber, rower, walking). Build up to 60 minutes as quickly as you can (1 to 2 weeks). Once you can do 60 minutes easily, increase the intensity and add interval training. Perform intervals 2 or 3 times per week. The remaining days can be long jogs, long easy bike rides, yoga, pilates, group exercise classes or any of the machines listed above.
Intervals call for a predetermined work to rest ratio that you’ll vary from one week to the next. “Work” refers to a maximum sustainable effort for the duration specified. “Rest” refers to a range between being completely motionless to walking slowly.
Here are some samples you can try after a good 10 – 15 minute dynamic warm-up:
1 minute work, 3 minutes rest
2 minutes work, 2 minutes rest
2 minutes work, 1 minute rest
3 minutes work, 2 minutes rest
3 minutes work, 1 minute rest
20 seconds work, 10 seconds rest
100 yard dash, 100 yard walk
400 meter sprint, 400 meter walk
Resistance Training
You should perform a total-body weight-training workout 2 times per week minimum – if you enjoy it, 3 times per week is good. No more than that is necessary or productive. Weights should be heavy and cover all muscle groups every time you work out.
Flexibility & Soft Tissue Work
Stretching and massaging muscles and connective tissues helps improve and/or correct movement and prevents injuries. It also feels really good. Depending on how flexible you are or are not and what activity you have planned, you may want to change the timing of your stretching and foam rolling. Let’s discuss your individual needs before setting any hard and fast rules for how much and when. Certain people with specific skin conditions or other problems should consult a doctor before foam rolling.
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Replies
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Thank you for sharing this...great info!0
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nice tips in there... i'm proud that i'm doing a lot of whats in there already
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Thanks....this is great info.0
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Like!!!0
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:flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou:
Thanks so much for taking the time to post this!!
LOVE the interval training formats!0 -
Thanks for posting this!0
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Thanks, I need to keep smacking myself upside the head with this info!0
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Good info... thanks for posting!!!0
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