Most
of us exercise because, at a very basic level, we want to look and feel better.
We exercise because it appeals to our sense of vanity and pride. We want to look
and feel good. We
all know we should exercise daily. The problem comes when there is a conflict
between the results you expect from traditional exercises, and what you actually
get. Many people starting an exercise program are told they can expect to lose
around two pounds of fat each week. Some people do. But the majority doesn't. It's
easy to think the problem lies with you. Is it because your metabolism is slow?
Are you getting older and burning calories at a slower rate? Is it in your genes?
You stick to the program, and still you don't lose any weight. What's
going on? Most
people begin an exercise program designed for weight loss with the intention of
sticking with it. Unfortunately, the majority give up after six months, deciding
they simply don't have the time to exercise regularly. Losing
weight and keeping it off is a real challenge for most people. That's why it's
important to begin a weight loss program with the help of fitness professional.
We can help you find ways to decrease calories but still consume the foods you
enjoy. We can suggest daily exercises to help you change old habits for new ones.
It's important to remember that losing even a relatively small amount of weight
can make a real improvement in reducing your risk for diabetes and other serious
conditions. There
are three universal principles that apply to anyone:
balance, moderation and
consistency. With
all the different exercises programs and diets out there right now, it's easy
to become confused about what to eat. Pick up almost any magazine and you will
find an article on dieting or food. What I find astonishing is that everbody seems
to have adifferent answer. Who do you believe? Everybody is different, so I cannot
answer that question. But I believe there are three universal principles that
apply to anyone: balance, moderation and consistency. For instance, when we talk
about following a diet: Balance means getting the right combination
of protein, carbohydrates, and fat in your meals. Moderation
means eating the correct quantity of food required by your body to perform with
great efficiency. Consistency means developing the discipline
to follow your diet on a daily basis. Balance Carbohydrates
Carbohydrates are our primary source of energy; they should be carefully selected
and included in each meal. The average diet has too many refined carbohydrates.
Technology has increased the degree to which foods are refined, and the result
is too much low-fibre, high carbohydrate food. Eat more unrefined carbohydrates
such as whole grains, beans, vegetables and fruits. Eat fewer refined carbohydrates
such as flour and sugar.
Protein
Most people tend to neglect their protein consumption. Everyone
(not just bodybuilders!) needs protein to survive. Without protein, muscles cannot
repair and they begin to break down. Eat more protein from sources like fish,
chicken, turkey, and beans. Eat less protein from high-fat sources of red meat
and dairy products.
Fat
Fat is essential. In the quest for a low-fat diet, we have
forgotten about essential fatty acids (EFA's), which are the "good" fats. EFA's
are responsible for numerous bodily functions. The "bad" fats are the saturated
fats; they are responsible for heart disease and high cholesterol. Eat more EFA's
from sources like fish, nuts, seeds, and olive oil. Try to eat fewer saturated
fats from sources like butter, sunflower oil, and cheese.When one of the above
nutrients is missing or in excess, it creates an imbalance. Finding a balance
among carbohydrates, protein and fat is a personal process. Some people have a
higher metabolic rate and need more energy from carbohydrates and fat. Others
need fewer carbohydrates because they have a sluggish metabolism. Experiment with
different ratios, but as a general rule, eat more carbohydrates than protein. Moderation The
massive quantity of food available makes it very easy to overeat. You have to
learn to eat portions that are the right size for your needs. A professional athlete
that trains every day for hours will need a lot more food than someone who sits
at a desk all day. Eat only until you feel satisfied, not to the point of feeling
"stuffed". Remember that your body requires only enough food to meet its energy
requirements; anything else is excess calories. With this simple fact in mind,
eat portions that are consistent with your weight goals. Eat less if you are trying
to lose body fat, and eat more if you are trying to gain muscle. Remember to maintain
balance, do not cut out all the fat in your diet in order to eat less. Consistency
Applying the principles of balance and moderation to your meals is useIess unless
you apply them with consistency. Developing a lean, healthy body is a long-term
process that requires discipline. If you eat a moderate, balanced diet only sometimes,
it is almost impossible to make improvements in your health and fitness. This
does not mean that you can never eat candy again. It just means that you should
make them an occasional treat. The key is to maintain balance and moderation in
the long-run. Finding
YOUR eating plan is a process of trial and error. I am confident that if you follow
the principles of balance, moderation and consistency, you will succeed. | 
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