Strategies for Weight Gain and Weight loss

Individuals heading to the gym to start a healthy lifestyle primarily fit into two categories: those wishing to gain weight (muscle), and those looking to lose weight (fat). The latter of the two tend to dominate. The internet, magazines, and people at the local gyms will give numerous tidbits of advice to aid in both cases, and most of which is useless. Weight gain isn’t found in magic bottles, just as weight loss isn’t instant. Both take hard work and planned strategy. Below will be a short list of suggestions for each fitness goal.

Weight Gain

·         Train heavy, high intensity, short duration, low frequency (longer recovery)

o   When working to gain try doing your sets from heaviest to lightest, being sure to warm-up appropriately. Keep your rep ranges to anywhere from 3-15 reps (1^st set 3-5, 2^nd 6-10, 3^rd 12-15.). Maximize hypertrophy by working heavy to enervate the maximum number of fibers, and provide adequate rest between sets.

o   Limit your training sessions to 45 minutes to 1 hour in duration. Get to the gym, hit those muscle groups hard with great intensity, and get out for a meal and rest.

o   Dial back your training frequency. Some individual do a one day on, one day off method in order to provide adequate tissue recovery. Also, it helps to prevent CNS fatigue (Central Nervous System). The heavy training not only depletes your muscle tissue but also your nervous system feeding the responses.

o   No Cardio. Well, at the very least take it really light. Your body is heavily adaptable, what is doesn’t need is removed. Cardiovascular activity is predominately a catabolic (breakdown) event. You want to gain, keep your body in an anabolic (growth) environment.

o   Eat big, get big. Stay on a structured diet regimen, but allow for some comfort food you have been missing out on. Meal frequency is always under debate, while working to gain I suggest larger meals, less frequently. For example eat 4-5 larger meals per day instead of the usual 6 or more and spread them out a bit.

o   When trying to gain most literature suggest increasing calorie intake by 4 calories per pound of Lean Body Mass (your weight with no fat present).

Weight Loss

·         Train with mid- high intensity, longer duration, high frequency.

o   When training to lose weight (fat), the strategy almost flips from the setup to gain. You are no longer training for strength and performance, but instead for aesthetics. Trade off your low rep, high intensity sets for higher rep, mid intensity, paying great attention to form and range of motion. Rep ranges should be 12 or more. At this point you are working to maximize blood flow and deplete glycogen (Fat).

o   Most individuals will increase their training sessions to 1-2 hours in duration to account for the higher rep ranges and addition of cardio. Personally I would try to keep it less than 1 ½ hours in duration.

o   Increase your training frequency. I would even push it up to 5-6 days a week, with a 1-2 rest days mixed in. The purpose is to keep your metabolism ramped up to its peak potential.

o   Cardio 4-5 days per week. Add a cardiovascular program to your regimen, but don’t go wild with it. Pick a different activity each session (treadmill, elliptical, stepper, bike, jog, etc…), and try to keep the intensity high with duration between 15-20 minutes. You want to burn calories and remove fat storage, but not at the expense of cannibalizing muscle tissue in the process. Keep it intense and short.

o   Eat smaller, frequent meals. Eat 6 or more meals a day, preferably 3 hours or so apart.

o   When looking to lose weight most literature suggests cutting calorie intake by 2 calories per pound of Lean Body Mass. Never reduce protein, instead start by reducing fats, then simple carbohydrates, and finally complex carbohydrates.

One item to keep in mind is that you are never simply on one constant strategy. Many individuals make the mistake of constantly dieting. Like mentioned earlier, the body quickly adapts to each change presented. Instead, rotate different strategies throughout the year to constantly keep the body guessing. Try to keep each rotation around 3 months in length before switching to something new. For many, gaining is best scheduled during the holiday months (November-January), when comfort food is plentiful and near impossible to avoid. Weight loss seems very effective during the spring/summer (February-August). The weather begins to improve in many areas and outdoor activity becomes preferred to staying warm indoors. Whatever goals you have, just remember to stay dedicated and consistent, and the finish line will get closer with each day.

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

The Most Dangerous Piece of Equipment in the Gym: The Scale.

For many individuals, a trip to the gym involves a decent workout followed by a trip to the scale for their daily weigh in. At that moment their attitude for the next few hours is determined by where that number levels off. Gained 2 pounds? Lost 2 pounds? Hooray! Oh no! That single outcome can either make or break your motivation. Bodyweight without any other statistical consideration means absolutely nothing, but using it will cause havoc to you healthy lifestyle. The following article explains why it is best to avoid the scale at the gym and also provides some suggestions for better progress analysis.

 

Reasons to Avoid the Scale

 

• Poor judge of actual weight gain/loss. The scale does one thing: weigh whatever you set on it. There is no consideration of the composition of the individual. Muscle is much denser than fat, and which in turn means that it weighs more. Many individuals who start a diet and training program will actually weigh more than when they started due to stimulating lean muscle growth. Muscle has a calorie debt to maintain it, meaning the more muscle, the more calories you consume and the more fat you will burn. The scale will only show that you are getting heavier, when in fact you are becoming a more and more efficient fat burning factory.
• Frequent weigh-ins can affect your mental state. Weighing yourself day in and day out and seeing little or no change will frustrate just about anyone. The body will only make water retention changes day by day; there is no point to weigh yourself more than once a week at the most. At that point you can start to see some small variations. Stay away from the scale and focus more on training and diet formulation.
• Poor accuracy: Many gyms offer a scale for members to use. Over time these scales will require recalibration to maintain correct data. Most gyms never calibrate and the scale slip further and further off the correct mark. If you are curious how far a scale is off, place a 25 pound weight on a scale and see what the reading displays.
• Other variables: How much clothing you are wearing while weighing yourself, water retention, even the time of day can affect the outcome.

 

 

Alternative Methods

 

• Body fat percent. Many scales on the market now have a body fat measurement device built in. This device uses a small electrical impulse to calculate you total body fat percent. Fairly accurate and extremely simple to use, it gives you a better judge of your progress. Be sure to follow the instructions of each device exactly. I use this method myself. Once a week I use the device upon waking after using the restroom. I record the results on a table each week so I can look back and track the ongoing progress. Also if I see any negative correlations I can make adjustments to diet and/or training to get things back on track. There are many other ways to check body fat, but the scales with the body fat option are by far the easiest method.
• Measurements: Use a measuring tape and measure chest, waist, thigh, bicep, and calf. Conduct measurements once a month and compare results. For most individuals I have had use this method they almost always decrease in waist while increasing in the other areas. This is a very cheap and accurate method to track results.
• Performance: Chart your exercises, weight used, and reps completed. Each week review and adjust to keep things challenging. At the end of each month review your progress and see where you have improved. Seeing the weights increase over a month’s time is a great motivator.
• Personal feel: You should ask yourself how you are feeling. With starting a health and fitness regimen comes pain, sweat, and more pain. You shouldn’t feel miserable either. At the end of your workout you should feel tired but in a good state of mind. You want to push your body to its fullest capability, but not the point where you are being detrimental to your health or your results. This lifestyle change should be a healthy and enjoyable experience, but you should always push towards the next goal.

 

After observing individuals at the gym, and seeing how many use the weight scale day in and day out, I felt it was necessary to address this issue. Weight as a measure of fitness is fine as long as you are using it along with one of the other techniques listed above. The more variables you use, the more accurate your progress can be calculated. Motivation can be hard to come by at times, don’t add further aggravation by jumping on the scale daily. Good luck on all of your health and fitness goals.

 

 

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Common Mistakes of Men and Women during their Fitness Programs

As I think back over my own training history, I almost cringe at some of the choices I have made due to misinformation and listening to the “big guy” at the gym. On a daily basis I see and hear erroneous information being used and tossed around in magazines, online fitness sites, even by some trainers at gyms. Honestly, much of it is due to a lack of real information. As a trainer, I always strive to find the scientifically qualified strategies for a more effective health and fitness lifestyle. The following article details a few mistakes I commonly see men and women making with their efforts to be healthier. This is by no means a complete list, if I have missed any I encourage you to comment below.

 

Common Mistakes for women

 

1. Too much cardio: A big habit I have noticed from women is a long workout consisting of rotating from cardio equipment to cardio equipment over a 1-2 hour period. This is probably the number 1 mistake I see. This much cardio is not only a detriment, but will also impede any progress you are trying to develop. Instead keep it short, difficult, and effective. Do cardio 3-4 times per week for 15-20 minutes at a challenging pace, this will help spare your lean muscle but also will aid in giving you that toned look you are looking for.
2. Too few calories: I don’t know how many times I have had a female client come in for a session and tell me “I haven’t eaten today.” I understand why this happens due to some of the companies who are marketing “diet programs” for women. Calories are not the enemy, get the junk out and eat a diet rich in whole foods. Every meal should consist of a protein, complex and simple carbohydrate source, as well as some fats. The average women should be eating 3-4 meals a day. Work with your body’s processes, not against them.
3. No Weight Training: “I don’t want to bulk up” I believe I have heard this more than hundred times. If you are coming into the gym just to do cardio, you are doing it wrong, period. Not only does weight resistance training promote more fat burning than cardio, it aids in bone density, stronger connective tissue and joints, and promotes lean muscle gains. More lean mass equals more fat burning, 24 hours a day.
4. Using minimal weight resistance over long rep ranges: I see this very often, pick up a 3lb dumbbell and execute a movement for 20-50 reps. Now I commend the individual for actually doing weight resistance training, but this style will not promote the best results. Best rep ranges for muscle hypertrophy(muscle growth) are usually between 8-12 reps per set, even up to 15 reps. Use an adequate amount of resistance, but never at the expense of Range of Motion(ROM) or proper technique. Trust me, you won’t get “Bulky” and the results will be apparent in a short period of time.
5. Setting unrealistic goals: I blame most of this on the health and fitness industry. With the magic of programs like Photoshop individuals can just take this little pill and go from obese to ripped to shreds in just a few weeks. Many of the before and after photos for these advertisements are done on the same day, and altered through various programs to show ridiculous results. Unfortunately, this causes individuals to head to fitness centers with wild ideas of huge results in just a few weeks. It doesn’t happen that way. It is never a sprint, but more like a marathon. Make smaller, attainable goals each month. For example, try to reduce your body fat 2-3% over the next 4 weeks, or make a goal to add a few more levels of difficulty to the cardio equipment. Small goals over a longer period equal results, plus the smaller, more frequent rewards of success will keep you hungry and focused to achieve over the upcoming months.
6. Getting into a rut: I think we all have done this, build a training program and do the same exercises with the same weights over years and years. Your results come from surprising the system and forcing it to react. Write down your weights for each exercise, evaluate how you do each day and make adjustments based on how you feel. Switch up exercises every few months. The changes will keep things fresh and will help avoid the drudgery of the same workout.

 

 

Common Mistakes for Men

 

1. Too Little/ No Cardio: To most guys cardio is a drudgery that will take a back seat to weight training any day. If you want the best results possible, it must be added to some extent to your program. If you are an ectomorph trying to gain mass may be the only exception to the rule. Hit your workout first, and then toss in 15 minutes of high difficulty cardio 3 days a week.
2. Too many Calories: I don’t know how many times I have watched a guy work his way through a 1 hour plus workout only to tell his friend how he’s hitting up some beer and wings later because they are “Bulking Up”. There are guys that constantly complain to me about not seeing results even though they are working out all the time. If you are skipping the scientifically designed diet program to go along with your training, you’re doing it wrong. High calories does not equal big results, great meal selection does. If you are training to gain and you want a “cheat meal” have ONE meal preferably after working your legs. Do not have a cheat day and cheat weekend.
3. Ego Training: This is probably the number one issue for guys. Many want to show off and impress other gym goers by pushing huge amounts of weight on everything they do. If you are throwing away proper technique and range of motion, you’re doing it wrong. If you want results hit weights you can handle at a steady speed, and reach a full stretch at which the muscle trained has to fully contract to return to its starting position. Results don’t come from just pushing weight through half of the motion, but in having to control that weight through the ENTIRE movement. Plus this will allow for better connective tissue durability, resulting in less injuries and more time in the gym doing what you love.
4. Making unrealistic goals: So many guys see the mass monsters in the magazines and always want those kinds of results fast. It never happens fast, those men have trained hard, and eat perfect for years to get where they are at. Make small goals, like 10 more lbs on the bench press, or drop a few percent body fat over the next month. Those little goals will add up and big results will happen due to the time and effort you put in.
5. Getting into a rut: I have trained at the same gym for over 10 years now. My training programs have changed more times than I can count, and I always keep progressing. There are men at the gym that I have known as long as I have been a member there, and they look exactly like they did the first day I stepped into the door. They are doing the same weights, same routine. Your body will not react unless there is something new to react to. Every couple months try something new, shock the system, force it to adapt to the new stimulus. Keep your program evolving and you will see the changes.

 

 

I hope that I was able to cover the most common issues in this short article. I know there are many more and I encourage anyone to comment below on any that I have missed. I hope this information aids in your health and fitness goals!

 

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Home or Public Gym?

Should I train at home or go to a public gym? This is a question that everyone in a health and fitness lifestyle has considered. Each option has its own list of pros and cons, and a final decision comes down to each individual’s personal situation. There are a few factors to consider in making your own decision on the matter; the following are a few Pros and Cons for each choice:

 

Home Gym (Pro)

• Location: A home gym has the great benefit of being right at home, ready whenever you are, 24 hours a day, 7 days a week.
• Clean: A home gym is only used by your family, a much more sanitary situation than a public gym.
• Personal touch: It’s your gym, play whatever music you like at whatever volume you like. Arrange all the equipment to your taste. Load up everything with plates without anyone complaining.
• Free of “Judging”: Many individuals when first starting a program tend to have issues with self perception. A home gym eliminates any prying eyes and allows you to focus on your workouts completely.

 

Home Gym (Con)

• Location: Home is usually a place of rest and relaxation, a place to “wind down”. At times it’s harder to get motivated to train at home than it is to get in your vehicle and drive to the gym.
• Limited Equipment: Home gyms can be limited by space and the cost of equipment.
• Repair: Machines require constant maintenance, even if always used properly. Warranties usually handle the cost, but there are limited time ranges and stipulations that could void any benefits it may offer.
• Interaction: Social interaction, both personal and professional, can be just as rewarding as the training itself.

 

Public Gym (Pro)

• Location: A short drive can give you a few moments to mentally prepare yourself for the training session at hand. Allow you to clear out the troubles of the day and begin to focus on something else.
• Price: Most gyms nowadays start out at $10/month with a small signup fee, depending on each gym. You may say in the long run that adds up, but keep in mind purchasing equipment and maintenance of a home gym will be an ongoing situation.
• Variety of Equipment: Most gyms are a shiny Mecca of steel and chrome. Lines of machines, dumbbells, plates, cardio equipment… At times more than an individual can use in an entire week of training sessions. Variety equals growth, and a public gym is definitely king in this area.
• Interaction/Competition: Social interaction, within reason, can be a way to make new business contacts or even learn something new and beneficial for you regimen. Just be sure to avoid any “Broscience”. Training with other individuals creates a sense of subconscious competition, to strive to be better. Many will deny this fact, but we all push a little harder when others are around.

 

Public Gym (Con)

• Location: Some individuals live long distances from their closest gym. Dangerous weather conditions can also limit your habit of training. Many holidays gyms close early, or don’t open at all. Any of these reasons can frustrate many individuals.
• Sanitation: Public gyms can be a Petri dish of bacteria and other pathogens. Any public place can be a nightmare during cold and flu season. Be sure to clean equipment before and after use as well as washing your hands at the conclusion of your training.
• “Rush Hour”: During specific times of the day a gym can spring to life and be loaded with people, making it near impossible to get anything accomplished.
• Social interaction overload: Some individuals come to a gym to socialize only. At times they are impossible to avoid. It may sound rude, but if you can’t get away politely, just walk away. They will find a new target soon enough.

 

 

As I have stated previously, the decision of a home or public gym is completely dependent upon each individual’s personal situation. Whatever the choice, what is important is that you are working towards a healthier, more-fit lifestyle. If anyone has any other reasons for either choice, please comment them below. It just may help sway someone in one direction or the other. See you at the gym!

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Shopping the supplement market: What to watch out for

The supplement industry is probably one of the fastest growing, wildly evolving markets out there at the moment. Even someone who is actively researching the market will be quickly overwhelmed by the advances in product design and scientific development. As with any profitable market, you will have legitimate companies attempting to create effective products and other companies just trying to make a quick buck. Being able to decipher from quality products and the rest of the market is key in getting the most for your hard earned money. The following is a quick list of what to watch out for while shopping the markets. Keep in mind there will be occasions where a product fitting one of the following categories will actually be legitimate. These can be pointed out to you by a qualified professional (not a sales representative).

 

The “Laundry List” Products

 

            These are products with an ingredient listing which stretches for miles. Although the original idea of its design had merit, the end result is a product full of ingredients with minimal, ineffective dosages. Also, with such an extensive list of products the occurrence of interactions, within the container over time, increase dramatically. The exception to the rule is multivitamin products. These products will contain a full compliment of vitamin and minerals along with herbs/supplements. Most vitamin/minerals only require small dosages so it is conceivable to create an effective product. Like any other area of supplements there are the good and the bad, speak to a professional to help weed out the right products for you.

 

The “Miracle” Products

 

            These are products that make every beneficial claim under the sun. The claims are usually not set to one specific area, such as joint health, but to multiple unrelated areas. Weight loss is a big one manufacturers like to pin to their products, that’s usually a red flag. What is even worse these products are usually one ingredient and in low dosages. These products usually explode onto the market, peak, and then crash and disappear to allow room for the next miracle product. Just stay away from these products altogether.

 

“Super foods”

 

            This is a term that the supplement industry has tried to splatter over as many products as possible. Super foods are items such as fruits, vegetables, etc. They provide great health benefits at a fairly small amount due to their macronutrient ratios and phytochemicals present. Examples of every day super foods are blueberries, broccoli, and spinach. The term super food tends to be added to “Miracle” products explained above. Unlike other areas of the supplement industry, there do tend to be some pretty decent super food formulas, just be cautious of low dosage supplements explained earlier.

 

Weight loss Supplements

 

            This area is without a doubt the biggest portion of the supplement industry. I think almost everyone at some point has used a product from this area, even I. Because of its immense customer base it is one of the worst offenders when it comes to bad product design. Its almost impossible to suggest what not to look for, but a few good supplements to look for while reviewing over this section are L-Carnitine, CLA(Conjugated Linoleic Acid), Caffeine, Omega-3 oils(as part of the diet), and Lecithin. Best weight loss comes from exercise and a healthy diet (not a fad diet). Commit to a healthy lifestyle, and if you choose, try a few supplemental aids.

 

HgH (Human Growth Hormone) Supplements

 

            This sports supplement area of the industry was in the media recently due to Ray Lewis’ statement of using deer antler velvet during his recovery from injury. From the research I have conducted, deer antler velvet seems to be another ineffective product. It may contain some GH potentiating chemicals, but these products are digested (destroyed) due to the high acidic environment of the stomach. Unfortunately it’s just another marketed item as are many of the HgH products on the market today. There are a few supplements that provide clinical evidence on their ability to elevate GH levels. A few of these supplements are L-Arginine and Mucuna Pruriens (Providing L-Dopa). Usually it’s best to steer clear of this section unless you are being instructed by a qualified professional.

 

            Walking into a supplement retailer and shopping for the right products can be a rather daunting task. Your best option is to become an informed consumer. Be knowledgeable of the products you are looking for, review the labeling and supplemental facts, and be aware if something sounds too good to be true. It is more than likely the case. There are some really great products out there to aid you in whatever goals you have, the problem is digging through all the others to find them. I hope this article helps in any of your future shopping trips.

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

When Sickness Strikes: Steps to a Speedy Recovery

Probably one of the most aggravating situations to occur during a fitness regimen is falling ill. After months of strict diet and training you are forced off your schedule. Even though every part of you wants to keep pushing on it’s not the best plan of action. If taking time away from your fitness regimen is to occur you want that time away to be as short as possible. The following are a few suggestions to help get you back on track fast.

 

1.     STOP all training

 

Your body’s number one priority is its immune system. If it isn’t at 100% everything else stops until its defenses are back to full capacity. That means no growth or recovery. Strenuous exercise also tends to drop your immune system temporarily. You want your body completely committed to combating whatever pathogen is invading; allow all that energy that was being used for your workouts to be utilized defending your system.

 

2.     Go off your diet/diet supplements

 

At the onset of illness your body is at war, you need to give it every advantage you can. During your dieting your body is at a slightly weakened, catabolic state. Feed your body whatever it craves, but still consume all three macronutrients. Its not often you get to eat whatever you want, enjoy it. Most diet supplements contain caffeine and other supplements that dehydrate your system, most illnesses cause the same issue. We all know that water balance is key in any situation. Plus since your digestive system will more that likely be compromised you may never absorb the products. Save a few servings and wait till you are recovered to begin your regimen again.

 

3.     Do take immune boosting/daily supplements

 

Taking potentially immune boosting herbs such as Echinacea and Elderberry can be a big help, but be aware of their functions. Such herbs work great for short term use, but may have the opposite effect if used for long periods. Continue taking your daily supplements, especially your multivitamin. Your body is under extreme stress when under attack by a pathogen, and its demand for key vitamins/minerals will be high. Colostrum supplementation is also a good idea since many of its benefits stem from its immune support quality.

 

4.     Make good use of your time off

 

Just because you are out of the gym doesn’t mean you have to completely forget about it. Take the time to really evaluate your training and diet. Ask yourself how you feel after your sessions, if the muscles exercised are really feeling like they were worked to peak potential, if the training style you are doing is giving the results you think it should. Review your diet. With the extra time you have it may be a good idea to research a bit and add some more diversity to what you are eating daily. I think everyone at some point has fallen into the rut of eating the same meals all the time. Again, ask yourself how you feel while training. Do you feel energized and strong, or fatigue quickly and weak? These kinds of questions may help you locate and correct mistakes in your diet and macronutrient ratios. With how busy daily life can be, along with adding a health and fitness regimen, we tend to forget about evaluating our efforts. This habit can really hold back your results. Evaluate everything and make the necessary adjustments. Start back to the gym with a fresh routine and diet and see how your body reacts.

 

 

Becoming ill can be as aggravating as an injury, but there are a few ways to give your body the best chance at a speedy recovery. Give your body everything it needs and it will repay you with a shorter time away from your regular schedule.  

 

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Macronutrients Explained

Recently a lot of individuals are considering their diets and attempting to design healthier meal options for themselves and their loved ones. One quick search on the internet will give you a range of opinions and ideas, most of them completely misguided and potentially dangerous. Eating healthy shouldn’t be a chore, and with a little information is actually easier than most individuals think. The following information on the macronutrients protein, carbohydrates, and fat hopefully will shed some scientific truths.

 

Carbohydrates 

• NOT the enemy the diet industry tries to portray it as.
• Essential for the proper functioning of the energy cycles involved with burning fat for energy.
• Zero carb diets= water loss, not fat loss.
• Consist of simple/complex carbohydrates
• Majority of your carbohydrate intake should come from complex, with simple only being consumed in breakfast, pre and post exercise.
• The glycemic index is a great tool when choosing what carbohydrates to consume. 55 and under on the scale are your best options.
• Eat fruits and vegetables in their most natural, raw forms. Even freezing can drastically affect its nutrient profile. Ex. Vitamin E is sensitive to colder temperatures, freezing will actually destroy it.
• Consume grains in their least processed forms. The more processing, the higher the glycemic index and a greater potential for storage. Also less processing helps the product retain more of its natural fiber.
• Carbohydrates should be the dominant macronutrient in your diet, when dieting reduce fats first, then simple carbs, and if absolutely necessary, complex carbs.

 

Protein 

• Consume lean meats, but still eat red meat periodically.
• Eat a variety of proteins to avoid potential specific amino acid deficiencies.
• Protein source with every meal. Don’t pile huge amounts in one meal, then almost none the next.
• Proteins can provide a longer sense of fullness due to its prolonged digestion time.
• Do not let protein supplements dominate your diet. Never let supplemental protein exceed 10-20% of your total protein intake.
• Vegetarians: Be sure to eat your plant based proteins in combination to create a complete protein. Ex. Consuming rice with beans to provide a complete amino acid profile.
• Athletes/active individuals: As you increase protein intake due to body demands be sure to add supplemental B-6, it’s a crucial cofactor for amino acid metabolism.

 

Fats 

• Once again, not all fats are bad.
• Consume a diet high in essential fats, while watching intake of saturated fats and cholesterol.
• A majority of the average American diet is already high in Omega-6. Overconsumption of omega-6 has been linked to slowing metabolism, while diets high in omega-3(from fish oil, flax seed oil, etc..) tend to boost metabolism.
• Fats should only consist of 10-20% of calories in your diet.
• When dieting for weight loss, fats should be the first macronutrient to be reduced. 

 

One final note concerning designing your meals, every meal should contain every macronutrient. The body works like a machine and uses each macronutrient for just about every process. Eliminating just one macronutrient forces the body to convert pieces of another into the omitted portion. This leaves the body with a lacking nutrient profile and will heavily dampen the effectiveness of the system. Give your body what it needs and it will repay you in kind. Eat well, be well!

 

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com