GT Get Fit Tip: Carb Balance

Carb balance is key when trying to drop body fat and water retention

The more carbs you eat the more sugar and water your body utilizes for digestion, protein takes longer to digest and the result is amino acids not sugar

So far on the first day of the 10-day food challenge I have had sunflower seeds and 6″ Subway ham – now my carbs are 70%

I’m going to make a correction at 1pm with my snack and try to level my fat and protein to about 30-40% respectively

The human body needs fuel to build your metabolism and make you efficient. More fruits, more vegetables, more seeds and nuts is the key

GT Get Fit Tip: Ectomorph Body Type

Ectomorph body’s are long boned w/ lean muscle

-being a hardgainer u need to consume 1.8-2.2g of Pro/day

- plus weight training to hold mass

Don’t forget about sleep and recovery, You can’t be up all night banging beers and expect your body to keep up

REST

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GT Get Fit Tip: Ectomorph Body Type aka “Lurch”

Slim, Skinny, Bean Pole, Lurch, Stick, Bird Legs, Stilts, Hightower, Two Tall Jones these are all names associated with the ectomorph body type.

Ecto’s are usually always long and skinny, they have a faster metabolism that’s built up of slow twitch muscle fibers attached to long bones with long tendons.

You can build up fat stores although it will usually be around the belly and chest area which is the worst place bc of increase heart attack and stroke risk.

You can also build muscle but sometimes are referred to as a “hardgainer” since you have to go above and beyond what other body types endure to build the same pound of muscle.

If you’re an ecto and want to get fit, you have to eat MORE and train MORE, lift MORE, run MORE and sweat MORE to make a difference.

Enjoy the workout

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GT Get Fit Tip: Protein for Breakfast

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Green eggs and ham anyone?

Eating more protein for breakfast helps stave off bloating and water retention through out the day.  When people eat a lot carbohydrates your body absorbs water and makes your weight go up.

Carbs and starch are broken down easily and if you have a less physical demanding job then they converted to sugar, cholesterol and stored as fat.

Protein takes more energy to digest and you kick-start your metabolism in the mornings eating eggs, seeds & nuts, bacon, ham and sausage to name a few.  Having a revved up metabolism sorta like an internal furnace keeps you burning the carbs and fat you eat even when your not working out.  When you do hit the right type of workouts you will be burning fat off your body for energy and not the carbs you ate for breakfast.

If you have any good protein breakfast ideas please let me know – i’m hungry

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GT Get Fit Tip: Carbs and Water

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When you eat a lot of carbohydrates (carbs) you will retain more water.  Carbs are sorta like sponges and they will soak up water which will make you keep extra weight.

A gallon of water weighs about 8lbs and its not unusual for a persons weight to fluctuate 2-8lbs any given day.  The best time to weigh is in the morning after you use the bathroom and before you step into the shower.

When you are trying to cut “weight” the best thing to do is to limit your carb intake and keep most carb consumption in the mornings for brain food.  When you cut carbs you will begin to notice strations and more defintion in your arms, legs, and abs.

Your body does not want to be bloated and look puffy, drink MORE water and eat less carbs (and sugar).  Limit pastas and rice when trying to lose water weight.

Let me know if you need a trainer.

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GT Get Fit Tip: 5 ways to “Spring Clean” Your Body and Burn More Fat

Spring Clean this week and lose more body fat by trying these 5 (body) cleaning tips

If you’re looking for another BOOST or trick to start losing fat again here’s my Hi-5 to that

1. Soda – clean out all “regular” sodas and start drinking less “diets” (aspartame)
2. Cut Dairy and cheese consumption – good for calcium & protein but adds extra calories
3. Don’t keep extra Juices – good for vitamins but adds extra sugar calories to your diet
4. Frozen Foods (tv dinners, “health choice” meals) – easy to fix but pack extra sodium and carbs
5. Sauces/dressings – awesome assortment of flavors out there but most are loaded with sugar and sodium to add taste

If you spring clean your fridge I am most certain your body, your mind and overall well-being will follow.  When you rid yourself of all those extra carbs, starches and sugars, your body will start to take shape by utilizing its natural fat stores from the winter for energy and you will see it all come together as the Summer months approach.  You have to have a balanced approach in your nutrition and physical activity focusing on both aspects because you can’t have too much of one without the other and expect great results.

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Importance of Carbs to BURN Fat

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Carbs are important to the human body when it comes to energy.  Carbs or carbohydrates, are the basis of vegetables, fruits, grains, and milk.  The importance lies in the essential vitamins, antioxidants, minerals, fibers and water found in each gram.

When I say “cut carbs” I’m not referring to the Atkins Diet to eat just bacon and sausage.  Identify the starchy, white and processed carbs that are found throughout the store in most packaged foods.   Eat fewer low-quality carbs and focus on lean, high-quality protein meals so your stomach becomes full in less time and you eat fewer calories overall.

By eliminating extra carbs from your diet you then afford the body an opportunity to tap into fat stores for burning energy.  If you eat processed carbs all day the body burns more sugar than if you ate just vegetables and protein.

Who eats just protein and vegetables?

People who want to burn more fat, that’s who!

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I want This – and you can have some too

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I want to teach people about “body awareness” and how to lose body fat, which starts by “detoxing” the body of extra fats, carbohydrates and sugars.  A person has to be mindful of what goes into the body and how much they want vs. what they need.  There is no other way.

Eat to live, not live to eat.  Choose between quality and quantity.  Quality is more nutritious for the body.  Quantity is to hard on the body because of toxic fat stores.

You have to negate the extra calories (sugar/candy)from the diet if they can not be eaten with control.  You have to be a responsible cookie owner!!

You have to be in control and accountable for your self.  if you think you need help, help yourself.

Self help is the best help.

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Top 5 foods for Breakfast and fat burning – Get Toned

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Breakfast most important meal of the day.

Think of the two words

break

fast

After rest or sleep (6-8hrs) the body needs “energy” to come alive and be productive.  When you awake after a rest or fast,   the first meal to break that fast needs to be a priority.  The foods you choose should be of high quality carbohydrates, proteins and fats.   Complex carbs are the best choice for slowing digestion and increasing fiber, eat meals high in protein to induce fatty acid mobilization and fat vs carbohydrate burn ratio.  Either way you have to break the fast and eat something.

The body makes glucose or sugar from what we eat and choosing more nutrient dense foods yields better skin, hair, nails and an overall better body.  Males and females require ample amount of glucose to function both mentality and physically, neglecting proper nourishment just might ruin your day.  Moms and Dads both have morning schedules or routines with and without kids so when I assess new clients its never about changing or altering their personal routines, I want them to explore and find new ways to add health foods and fitness to their daily life.  Breakfast is a great place to start.

I have simplified the choices, checkout these favorites, flavor to taste

1. english muffin PB and cheese

2. eggs – cheese

3. turkey bacon

4. oatmeal

5. yogurt/seeds and nuts

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GT Get Fit Tip: Nutrition Label – Tips You Should Know

1. Title: When you see the title “Nutrition Facts,” you know this is the current information label approved by the Food and Drug Administration.

2. Serving Size: Is your serving the same size as the one on the label? If you eat double the serving size listed, you need to double the nutrient and calorie values. If you eat one-half the serving size shown here, cut the nutrient and calorie values in half.

3. Calories: Are you overweight? Cut back a little on calories! Look here to see how a serving of the food adds to your daily total. A 5′4″, 138-lb. active woman needs about 2,200 calories each day. A 5′10″, 174-lb. active man needs about 2,900. How about you?

4. Daily Value: Feel like you’re drowning in numbers? Let the Daily Value be your guide. Daily Values are listed for people who eat 2,000 or 2,500 calories a day. If you eat more, your personal daily value may be higher than what’s listed on the label. If you eat less, your personal daily value may be lower. For fat, saturated fat, cholesterol and sodium, choose foods with a low % Daily Value. For total carbohydrate, dietary fiber, vitamins and minerals, your daily value goal is to reach 100% of each.

5. Total Fat: Aim low: Most people need to cut back on fat! Too much fat may contribute to heart disease and cancer. Try to limit your calories from fat. For a healthy heart, choose foods with a big difference between the total number of calories and the number of calories from fat.

6. Saturated Fat: A new kind of fat? No–saturated fat is part of the total fat in food. It is listed separately because it’s the key player in raising blood cholesterol and your risk of heart disease. Eat less!

7. Cholesterol: Too much cholesterol — a second cousin to fat — can lead to heart disease. Challenge yourself to eat less than 300 mg each day.

8. Sodium: You call it “salt,” the label calls it “sodium.” Either way, it may add up to high blood pressure in some people. So, keep your sodium intake low — 2,400 to 3,000 mg or less each day.*

*The AHA recommends no more than 3,000 mg sodium per day for healthy adults.

9. Total Carbohydrate: When you cut down on fat, you can eat more carbohydrates. Carbohydrates are in foods like bread, potatoes, fruits and vegetables. Choose these often! They give you nutrients and energy.

10. Dietary Fiber: Grandmother called it “roughage,” but her advice to eat more is still up-to-date! That goes for both soluble and insoluble kinds of dietary fiber. Fruits, vegetables, whole-grain foods, beans and peas are all good sources and can help reduce the risk of heart disease and cancer.

11. Protein: Most Americans get more protein than they need. Where there is animal protein, there is also fat and cholesterol. Eat small servings of lean meat, fish and poultry. Use skim or low-fat milk, yogurt and cheese. Try vegetable proteins like beans, grains and cereals.

12. Vitamins & Minerals: Your goal here is 100% of each for the day. Don’t count on one food to do it all. Let a combination of foods add up to a winning score.

Follow @dwnuckols

Source:University of Iowa

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