Bill Q and A Question of the month - February 2009
A client of mine recently posed this question. It is one of the most FAQ’s, so I am including it in this newsletter.
“Hi Bill, It has been a while since I have worked with you and I really miss our workouts together. At that time I truly never felt and looked better! Now since not working with you I have put on a few pounds. Can you give me any suggestions what I can do to help jump-start eating habits to lose these few extra pounds? Thanks very much.”
Sandy M.
Hi Sandy so nice to hear from you and thanks for the kind words. Yes there are several “things” that you could weave into your daily routine that will help to maintain lean body mass and hold the fat increases at bay.
Here's a CHECK LIST for a leaner you:
- Finish dinner by 6:00 pm
- Go for a walk (20-30 minutes) after dinner
- Reduce your intake of high fructose corn syrup (read labels), margarine, butter, hydrogenated oils, full fat salad dressing, full fat cheeses, shortening, lard, soft drinks, fruit drinks, desserts – you know the list! Oh yeah, limit your alcohol.
- Eat protein, carb and fat for breakfast. A bagel and orange juice won't do it. Whole grain bread with almond butter and OJ is better!
- Take in 20 – 25% of calories at each meal. Average US female takes in 45% of all calories after 5 pm.
- Drink a glass of water after every meal. Eat (60-150 calories) within 15 – 60 minutes after exercise (preferably fluid replacement drink with protein). This will decrease protein catabolism (breakdown) and increase fat oxidation.† Eat 1-2 handfuls of nuts (not roasted or salted) One to One ratio of almonds and walnuts, ratio of pumpkin seeds, Brazil nuts, sunflower seeds, dried cranberries or cherries. (Eat this as a snack mid-morning and mid-afternoon)
- Strength Train three times per week. Include two to three major muscles, multi joint exercises that will rev up your system such as squats; squat with overhead press; prone-jacknife with push up; lunges with bicep curls; step ups; and box jumps.
- Eat only lean meats. Gravitate to foods higher in Omega 3's (grass fed beef, deep cold water fish such as tuna, salmon, halibut.)
- Don't go to bed feeling “full”.
- Eat a snack during the day, but only at set times. (2-3 times before or after a main meal. ie: After morning exercise have a balanced mid-morning snack like ½ tuna sandwich. Repeat balanced snack midway between lunch and dinner. This should comprise 20-25% of total calories.
Make changes slowly until it becomes habit. You will change for the long term this way. And remember: Celebrate your successes!
Bill Borsack
www.ipushfitness.com
760-519-0445