In order to reach your fitness goals you need to “Exercise with Direction” and “Eat according to your goals”. We will set you up with easy-to-follow nutritional advice and a meal plan based on your goals and lifestyle, taking into account any allergies or sensitivities you may have. With the help of a G3 Fitness meal plan, you will notice that much of the stresses involved in reaching your fitness goals will be alleviated since you will know exactly WHAT to eat and WHAT NOT to eat to get you the best results. Nutrition is the key to reaching your fitness goals.
Basic Nutrition Guidelines
• plan your weekly menu on Sunday, shop accordingly and prepare your meals in bulk.
• eat small frequent meals throughout the day (5-6). Space them approx. 2-3hrs apart.
• drink plenty of water each day
• eat a well-balanced diet changing your protein and carbohydrate sources to ensure optimal uptake of a variety of nutrients.
• read nutrition labels paying close attention to sugar, saturated fat, sodium and fiber levels
• remember, the first 3-4 ingredients on a product label are the more prominent in that product.
• minimize/eliminate the amount of processed foods that you eat each day. (Deli meat, pizza pops, Pre-made foods, etc.)
• try to eat simple/starchy carbohydrates early in the day, as these are energy sources and you have More time to burn them off before going to bed.
• You should make an attempt to avoid frying whenever possible. You should be especially conscious of what you are cooking in. (ex. Butter, margarine, oil, etc.)
• Some healthy cooking options include: steam, bake, boil, broil, BBQ & poach, or use a non-stick pan
• Also, you should remove skin and trim all visible fats from meats before cooking.
How to Maximize YOUR Metabolism!
What is metabolism?
Metabolism refers to the build-up and breakdown of substances in the body. (Anabolic; build-up, Catabolic; break-down) the term is commonly referred to as “the breakdown of food and its transformation into energy”.
What is a calorie?
A calorie is a measure of heat. “It is the amount of heat required to raise one gram of water one degree Celsius”. So, if we need to speed up our metabolism, and if a calorie is a measure of heat, then it makes sense that we need to make our bodies generate more heat to burn more calories
We can persuade our bodies to increase heat production in three main ways:
- Temperature: if you lower the temperature in your house by one degree, your body will have to work harder to maintain your internal core temperature. (caution: if you drop the temperature too much, your body will try to retain a layer of fat to maintain your internal core temperature).
- Exercise: when we exercise, our body temperature increases, we perspire, and we ‘burn’ off calories.
- Eating: every time you eat, your body has to work to digest the food. Hence, your metabolism speeds up to aid in the digestion process.