Monday, August 19, 2013

The Results Killer...

By Ron McDonald Jr | Fitness Coach

Beware! The "Results Killer" is still on the loose. There is nothing more deadly to a weight (fat) loss program than "poor" nutrition a.k.a the "Results Killer". Once the Results Killer gets a hold of your weight-loss (fat) program, it can be a real tragedy. We may need to call in the Special Victims Unit (SVU) for this case.

In my line of work, I don't think I can count the number of times I have witnessed someone become victim to the Results Killer. I find that people really don't understand; so it's my job to help them understand. There is basically nothing that can be done to out-train a poor diet. This would include over-eating and under-eating. Yes I said "under-eating" Too little calories can have just as much effect on your results as eating too many calories daily, maybe even worse. Both these scenarios can sabotage your results. Its like digging a grave for your results with a knife and fork. I apologize for the harsh example, but I want to help you and gets your attention.  I know its not easy, but with the right planning and process we can overcome and defeat the "Results Killer".

To protect yourself from the Results Killer, keep reading. If you looking for a quick fix or a "make me superfit-instantly-right now-today" pill you come to the wrong place.

To keep the Results Killer at bay your diet should consist mainly of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum. Drink plenty of fluids (primarily water), and try to eat at least 4-5 small meals per day. This will help your body maintain blood sugar levels and keep burning fat (when your not in the gym). When it comes to carbohydrates there are “good” carbs and there are “bad” carbs just like there is “healthy” and “unhealthy” fats. “Good” carbs include colorful/fibrous vegetables (like leafy greens, tomatoes, cucumbers, beets, etc.) and fibrous fruits such as grapefruits, pears, and apples. “Bad” carbs include starchy pastas, rice, potatoes, potato chips, candies, sugary sweets like cakes and cookies, and French fries. Just keep it simple.

However, when it comes to weight loss (fat), it’s calories in versus calories out at the end of the day. So this means even overeating on healthy food can be a "Results Killer" as well. You must create a caloric deficit, while eating enough protein, healthy carbs and healthy fats. You simply can't get around this process. The most effective way to create that deficit is to use a combination of quality nutrition and exercise. This fights fat and the "Results Killer" from all angles.  So lets begin to fight against this killer together by working on building a healthy habit of planning your daily meals.  Preparation is the key.  I have put together a sample meal plan below that will help in the food choices and structure in planning daily meals.

Example Meal Plan (approx. every 2.5 - 3 hours)

Meal 1 - Super Shake (Whey Protein, Grounded Flax Seeds, Emergen-C, Frozen Fruit Mix)
Meal 2 - Mixed Nuts (almonds, walnuts, and/or Brazil nuts)  and fresh whole fruit (pear or apple)
Meal 3 - Green salad, albacore tuna, fresh mixed veggies, and balsamic dressing
Meal 4 - Veggies and Greek Yogurt
Meal 5 - Salmon, Steam mixed veggies, and fresh cut fruit

"Exercise is king. Nutrition is queen. Put them together and you've got a kingdom" ~ Jack LaLanne

Yours in good health and spirit.


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