Part 2:
The Nutrition Bank
Written by Joe Garcia, Owner of Arena Fitness
If you are a client of Arena Fitness or a friend of mine you would know by now that I am NOT a purist by any means. My famous book of nutrition goes as follows, CALORIES IN VS. CALORIES OUT. The End. Yes it’s that simple. Outside of anyone that has special needs like Diabetes, High Blood Pressure, Thyroid issues, Menopause, or any of the other serious diseases that require attention to the details of your daily diet, nutrition requires one thing and one thing only. Ready for it…DISCIPLINE.
I know I’ve heard it a thousand times, ” I eat healthy, I swear!” Can’t tell you how many people over the years swear up and down that they eat healthy and have no idea why they are not losing weight. 9 times out of 10 those same people after writing their diet down for just 3 days, later find out one of two things. One, they probably are over or under their daily caloric intake that they need. Two they are completely off in what it actually means to eat healthy.
A couple of my favorite Dieting Myths:
Myth # 1:
High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.
Tip: High protein/low carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables – and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.
Myth # 2:
Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.
Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.
Myth # 3:
Eating after 8 p.m. causes weight gain.
Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.
Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night- it may be easier to overeat when you are distracted by the television.
Myth#4:
Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”
Fact: Lifting Weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories – even sitting still. Doing strengthening activities 2 or 3 days a week will not ” bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig.
Reference: https://www.medicinenet.com
For more myths and Fitness Facts go to:
https://www.medicinenet.com/script/main/art.asp?articlekey=21744
These are just a few of the many of the myths that have been circulating the Fitness Industry for years and years. Get them out of your head, nutrition is really not that hard once you accept it as a lifestyle change. Honestly you should be able to eat whatever you want whenever you want, of course in moderation. Am I saying that you should have an In & Out burger every week? No!!! But if your doing what your suppose to throughout the week, then you can build enough “credits” in your Nutrition Bank in order to take a loan out on the weekends and splurge with whatever you want. Now remember you must have “credit.” I know what your going to ask next, “When do I know when I have enough “credit” Joe? Answer: Well when there are a couple of distinct signs of someone with Excellent Nutrition Credit in their Bank.
Here is a list of signs of someone with Excellent Nutrition Credit:
1. Your preparing all of your daily meals.
2. Shopping frequently for fresh foods. (Costco is good for supplies not Fresh Foods) Unless your part of the John & Kate plus Eight crew this does not work for you!
3. Eating meals in order to enhance your performance in the gym vs. eating meals in order to make yourself feel better or socialize. ( i.e. “feel good meals or comfort food”)
4. If you think twice about splurging because of how terrible your favorite foods makes you feel afterward.
5. You feel good! I know but trust me it’s possible.
These are just a few of the many great signs of someone that is eating properly. Remember my book CALORIES IN VS. CALORIES OUT, The End. If this isn’t working for you, of course outside of someone with serious Health issues, then you just SUCK. You should pick up my book on Fitness titled “GO BIG or GO HOME!!!” Soon to be followed by my new book “GET THAT WEAK SHIT OUT OF MY GYM!!!”