來自 新北市
磅數 2947.6磅
(嚇威姨度假中)
發文 1800
註冊 2002/8/31
量級 超重量級
★★★★★
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Letter From The Editor
The time to get lean for spring and summer is now! I know it is tough to start thinking about putting on a bathing suit when its' twenty degrees outside, but if you wait until May it may be too late. There are a few pretty simple things you can do now to start losing some stubborn body fat before the weather starts to change. Most people who ask my advice about how to shed a few pounds are always looking for an answer that has to do with their workout or training methodology. They immediately follow that question up with what is the best supplement to lose fat in a hurry. Notice how neither question makes any reference to improving the way they eat. There is no doubt that proper training and good quality supplements will aid in fat loss, but it all starts with a solid nutritional program. Honestly, eating properly is pretty easy if you don't set yourself up for failure!
Most active Americans burn between 15 and 17 calories per pound of bodyweight per day. In addition, most people eat about 15 to 17 calories per pound of bodyweight per day. In order to lose weight you must either consume fewer calories per day or burn more calories than you are consuming. I have found that most people have no idea how many calories, grams of protein, grams of carbs and grams of fat they consume each day. Start out by keeping a detailed log of each of these categories and what time you eat during the day. As a good rule of thumb, eat six meals per day (one meal every three hours). Also, try to get in at least one and a half grams of protein per pound of bodyweight per day. Take that number and divide it by six and you have protein intake for each meal. Pretty simple so far (175 lb male would consume roughly 265 grams of protein per day and about 45 grams of protein at each meal). As far as carb intake goes this tends to get a little more tricky. If you are trying to lose weight begin cutting your carbs at your fifth and six meals. Eat about half as many carbs at your fifth meal and zero carbs at your sixth meal. Obviously, you will want to keep your fats relatively low. Include good fats in your diet that are high in omega-3 fatty acids such as salmon or flax seed oil (or you could also include with a quality pure omega-3 supplement into your diet).
Here is where it gets a little tricky. Most average Americans are pretty confused when it comes to which foods are actually "good" for them. I will give you a little quiz and you tell me what, if anything is wrong with each meal:
Breakfast: 1 bowl of fat free cereal, 1 glass of orange juice and coffee.
Lunch: 1 salad with dressing, a piece of bread, an orange and a diet soda.
Dinner: 1 piece of grilled chicken, 1 bowl of pasta with fat free sauce on it and a salad and a glass of cranberry juice.
If you guessed there is something seriously wrong with each meal then you are correct. In the first meal, there is virtually no protein at all. Yes, the milk in the cereal has some protein, but not nearly enough. Basically, you have a breakfast filled with carbs, sugar, and fat. Try having some egg whites with one yolk, half a cup of oatmeal and your coffee. In the second meal, once again there is no protein source. The salad dressing is probably high in fat, the bread is just carbs and believe it or not, besides the fiber, an orange is plain old sugar! Sugary wholes fruits are best in the morning or, if you are going for extreme leanness, not at all. Fruit juices are basically all sugar. You could make lunch better by adding grilled chicken to your salad, using fat-free dressing, substituting steel-cut oatmeal for the bread and getting rid of the orange. Finally, dinner is better, but we still have some major flaws. The grilled chicken is fine and a great source of protein. The bowl of pasta is bad because remember we are cutting down or even cutting off our complex carbs at this meal. A small bowl of brown rice or some vegetables is a better substitute. If you have dressing on that salad, it probably is loaded with fat. Finally, and this is important, cranberry juice, like most fruit juices, is filled with sugar!
Here are a few examples of some foods that I try to avoid. Sugar is your enemy, try to remove it completely from your diet. Remember, fruit juices and fruit are loaded with sugar! Avoid dairy products - they are loaded with milk sugars and are digested slowly. I also try to avoid breads and pasta, they are loaded with enriched carbs. In addition, avoid foods high in fat, such as snack foods of course.
Try to do things that make your eating schedule easy for you - so that you don't set yourself up for failure. First, eat when the clock tells you it's time (just eat every 3 hours). Next, buy a high quality meal-replacement powder and use that as two of your six meals. Finally, plan your meals in advance and do most of your cooking twice a week. As you can see, your road to a leaner physique is just around the corner if you follow these simple guidelines.
To read some more of my articles, please go to www.JasonCohen.net
You can email me at [email protected]
Your Friend,
Jason E. Cohen
Editor In Chief
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