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IPL'S LETS GET FIT~13 QUICK NUTRITIONAL STRATEGIES
13 quick strategies by Charles Staley
(world renown strength coach) and Alwyn
Cosgrove (word renown fat loss expert
and trainer extraordinaire).
1 - Reduce consumption of refined carbohydrate...
That includes breads, pastas, white rice, potatoes,
grains, cakes, cookies, etc. to a bare minimum.
Especially later in the day!
2 - Virtually all meals should contain a fiber source,
expect for post-workout meals, which should ideally
be a fast-absorbing protein/carb shake.
Check out a cool product called Fiber Smart.
This is a unique, dietary fiber made from flax seeds
and other top quality ingredients to support proper
function and health.
It also contains Acidophilus and Bifidus to promote
a health bacterial balance and amino acids to support
a healthy digestive lining.
3 - Eat every 3 hours for a total of 5 to 6 meals
per day.
No exceptions.
Schedule meals as if they were appointments with
yourself, because that's what they really are when
you think about it.
4 - Calculate or estimate your lean body mass
(total weight - fat weight).
Then eat one gram of animal-source protein per
pound of lean bodyweight per day, divided into
5 or 6 meals.
For an individual who weighs 200 pounds and is
15% body fat, this would mean 170 grams per
day, which would equate to 5 meals containing
34 grams of protein per meal.
If you're smaller, say 150lbs at 25% body fat,
you'd need to take in 112 grams per day or
roughly 22 grams of protein per meal.
4 - Hydrate!
My recommended water intake is 60 percent
of your bodyweight in pounds, converted to
ounces, per day.
For example, if you weigh 150 pounds, drink
90 ounces of water per day.
5 - Watch out for "hidden" sources of fat and
sodium such as various salad dressings and
condiments.
6 - Educate yourself on the caloric value of what
you eat.
If you're not losing weight (fat) you'll need to eat
slightly less calories, and/or increase caloric
expenditure (via exercise).
There may be some trial and error at first as you
learn more about how many calories you'll need
to create an energy deficit.
COSGROVE: this is key...
..."Violate this rule and you are toast!"
7 - Develop strategies to cope with difficult situations,
such as family get-togethers and going out to eat.
COSGROVE: Fast food?....
"Yes - it's called grilled chicken sandwich. Fries, no."
8 - Virtually all breakfast cereals are to be avoided -
they almost always contain high levels of calories,
sugar and non-existent protein and fiber content -
the worst possible type of food.
COSGROVE:
"The only cereal you can have is oatmeal. Nothing else."
9 - Some saturated fat is OK, but it's easy to take
in more than you realize.
Be careful with salad dressings, condiments, grilled
meats, fried foods, Chinese food, gravies, etc.
10 - Stop analyzing everything to death and get
down to basics - it's not that difficult to figure
out how to eat right.
Which brings us to...
11 - Staley on "simplexity"
OK, let's get down to brass tacks here - EAT LESS!
I'm often asked about the fat loss value of various
foods like grapefruit, cider vinegar, etc.
My patented response is...
..."Any food will make you lose weight- if you
eat too little of it."
A little trick is in order here - the next time you feel
hungry, instead of giving in to it and feeling deprived,
tell yourself...
..."OK- this is good - it's a sign that I'm doing the right thing."
Trick yourself into believing that being hungry
is desirable.
12 - Here's what Cosgrove has to say about cheating:
If you cheat: DO NOT, I repeat DO NOT change your next
meal. I see many clients who overeat at one meal and then
under eat at the next meal as a kind of "payback."
All you did now was screw up TWO meals.
If you cheat: get right back on track. A lot of people think
after cheating - I've blown it - so I might as well REALLY
blow it!
Let me ask you - if you get a flat tire do you get out of
your car and slash the other three? Hey, you have a flat
tire - might as well have four, right?
13 - Cosgrove on hunger:
Hunger is a sign that your body is lacking in energy. At
this point your body will use stored fat as a fuel source.
It's a good thing. While I agree with Dr. Eric Serrano
that calories are not created equal - it's tough to argue
that eating less calories will cause anything other than
weight loss. It's the law of thermodynamics.
****************************************
Some good tips and sound nutritional habits to
adhere to, for sure!
Stay Strong~~!!!
IPL
(world renown strength coach) and Alwyn
Cosgrove (word renown fat loss expert
and trainer extraordinaire).
1 - Reduce consumption of refined carbohydrate...
That includes breads, pastas, white rice, potatoes,
grains, cakes, cookies, etc. to a bare minimum.
Especially later in the day!
2 - Virtually all meals should contain a fiber source,
expect for post-workout meals, which should ideally
be a fast-absorbing protein/carb shake.
Check out a cool product called Fiber Smart.
This is a unique, dietary fiber made from flax seeds
and other top quality ingredients to support proper
function and health.
It also contains Acidophilus and Bifidus to promote
a health bacterial balance and amino acids to support
a healthy digestive lining.
3 - Eat every 3 hours for a total of 5 to 6 meals
per day.
No exceptions.
Schedule meals as if they were appointments with
yourself, because that's what they really are when
you think about it.
4 - Calculate or estimate your lean body mass
(total weight - fat weight).
Then eat one gram of animal-source protein per
pound of lean bodyweight per day, divided into
5 or 6 meals.
For an individual who weighs 200 pounds and is
15% body fat, this would mean 170 grams per
day, which would equate to 5 meals containing
34 grams of protein per meal.
If you're smaller, say 150lbs at 25% body fat,
you'd need to take in 112 grams per day or
roughly 22 grams of protein per meal.
4 - Hydrate!
My recommended water intake is 60 percent
of your bodyweight in pounds, converted to
ounces, per day.
For example, if you weigh 150 pounds, drink
90 ounces of water per day.
5 - Watch out for "hidden" sources of fat and
sodium such as various salad dressings and
condiments.
6 - Educate yourself on the caloric value of what
you eat.
If you're not losing weight (fat) you'll need to eat
slightly less calories, and/or increase caloric
expenditure (via exercise).
There may be some trial and error at first as you
learn more about how many calories you'll need
to create an energy deficit.
COSGROVE: this is key...
..."Violate this rule and you are toast!"
7 - Develop strategies to cope with difficult situations,
such as family get-togethers and going out to eat.
COSGROVE: Fast food?....
"Yes - it's called grilled chicken sandwich. Fries, no."
8 - Virtually all breakfast cereals are to be avoided -
they almost always contain high levels of calories,
sugar and non-existent protein and fiber content -
the worst possible type of food.
COSGROVE:
"The only cereal you can have is oatmeal. Nothing else."
9 - Some saturated fat is OK, but it's easy to take
in more than you realize.
Be careful with salad dressings, condiments, grilled
meats, fried foods, Chinese food, gravies, etc.
10 - Stop analyzing everything to death and get
down to basics - it's not that difficult to figure
out how to eat right.
Which brings us to...
11 - Staley on "simplexity"
OK, let's get down to brass tacks here - EAT LESS!
I'm often asked about the fat loss value of various
foods like grapefruit, cider vinegar, etc.
My patented response is...
..."Any food will make you lose weight- if you
eat too little of it."
A little trick is in order here - the next time you feel
hungry, instead of giving in to it and feeling deprived,
tell yourself...
..."OK- this is good - it's a sign that I'm doing the right thing."
Trick yourself into believing that being hungry
is desirable.
12 - Here's what Cosgrove has to say about cheating:
If you cheat: DO NOT, I repeat DO NOT change your next
meal. I see many clients who overeat at one meal and then
under eat at the next meal as a kind of "payback."
All you did now was screw up TWO meals.
If you cheat: get right back on track. A lot of people think
after cheating - I've blown it - so I might as well REALLY
blow it!
Let me ask you - if you get a flat tire do you get out of
your car and slash the other three? Hey, you have a flat
tire - might as well have four, right?
13 - Cosgrove on hunger:
Hunger is a sign that your body is lacking in energy. At
this point your body will use stored fat as a fuel source.
It's a good thing. While I agree with Dr. Eric Serrano
that calories are not created equal - it's tough to argue
that eating less calories will cause anything other than
weight loss. It's the law of thermodynamics.
****************************************
Some good tips and sound nutritional habits to
adhere to, for sure!
Stay Strong~~!!!
IPL
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