When we are talking about getting results, the first place one should look at is nutrition. With the proper nutrition the body will not function at 100% in turn the body will not maintain lean muscle and burn unwanted fat. It will actually create the opposite it will burn lean muscle and maintain or increase body fat. Nutrition is made up of 3 elements: carbohydrates, protein and fat. All three of these are essential in maintaining or increasing muscle and losing fat. The primary roll of each of the elements are listed below:

CARBOHYDRATES: (4 calories per gram)
Classified as simple sugars and starches which create a tremendous increase in blood sugar levels which in excess store fat
Carbs act as energy in the body preserving valuable muscle (protein). We want carbs early in the day and taper as we reach dinner. Carbs should be stopped about 3-4 hours before bedtime which gives your body the chance to burn them before rest.
A meal consisting of carbs should be eaten about 1-1.5 hours before exercise.
All breads (dark) not white because it is too high in sugar, rice (brown), potatoes (sweet potatoes) not white for the same reason and pastas (prefer wheat pasta) which is available at any wild oats or bread and circus.
If you are low on carbs and you exercise your body will have nothing to burn and utilize muscle for energy

PROTEIN: (4 calories per gram)
Build and repair body tissues
All meats, fishes, grains and dairy
Essential throughout the day especially after a workout and preferably with a carbohydrate, i.e.: 1 chicken ****** with brown rice or sweet potato
Protein is broken down quick in the body and will not store as fat. All muscle in the body is made up of protein and muscle is the most valuable asset in the body…protein produces no energy component. Excessive protein in a diet will not promote lean body mass gain.

FAT: (9 calories per gram) same as alcohol
Provide energy, transports fat soluble vitamins (a, d, e and k), regulation and excretion of nutrients in the cells, organ protection and has a controlling effect on blood sugar levels…
We need fat in our diet…olive oil is a great fat that the body needs.
I am sure you can think of other fats but those are not necessarily as good as the fats we are talking about.

Lastly water which is a very important nutrient in the body…the body is made up of 75% water and without consistent water through the day the body will hold on to toxins and impurities that would be released when the level of water is increased. On average 96oz should be consumed everyday…a fat loss program will require an additional 8 oz of water for every 25 lbs a person carries above ideal weight. benefits is fluid retention is alleviated, liver function improves, increases the % of fat used for energy, appetite decrease, body temp regulates and body volume is maintained. Consume 16oz of fluid 2 hours before exercise; drink 20-40 oz for every hour after exercise, the goal is to replace sweat and urine loss.

In closing for FAT LOSS:
Distribute protein, carb and fat through every meal thru the day
Choose whole grains and fresh vegetables over refined foods and simple sugars
Should eat no fewer than 4 meals per day and no more than 6 total
Avoid empty calories and processed foods
Drink at least 12 glasses of water each day as well as following the water guidelines

For LEAN MUSCLE GAIN:
Eat 6 meals consistently every day including all elements
Increase your protein intake (protein powder) is a good way when food in unavailable
Consume protein and carbs within 60 minutes of exercise
Do not neglect the importance of carbs and fat in a balanced diet.

I hope this nutrition 101 helps…just remember it is great to workout but if you are constantly breaking muscle down in the healthclub and not repairing it with proper nutrition then no results will come from your efforts..With a good balance of working out and eating right your hard work will pay off…remember food is a way to help the body perform at 100%…if you think for a minute what you eat in the course of the day and equate it to performance…did the breakfast you ate today help your energy level? Did you even eat breakfast? Did the huge meal you ate last night help your muscle recover and replace fluid loss? Did your lunch revitalize your low energy level? Was the snack you just ate going to help your muscle recover? How much water did I drink yesterday? Everything you eat should serve a healthy purpose.

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