Tuesday, April 15, 2014

Fit 201: Nutrition Basics, Ab Video, Your Motivation

In this episode: Video-ab ball roll-in; Back to the basics in Nutrition; What motivates you?


NUTRITION
Back to the basics!  Water and nutrients!  All foods consist of one or more of these three main nutrients: carbohydrate, protein and fat.

1. Water
One of the most important parts of your weight loss program is to ensure that you get a regular supply of water throughout the day. Water assists your digestion and elimination and keeps you hydrated throughout the day helping your body to function as it should.

Recommendation: Drink lots of water!


2. Carbs
Foods that are high in carbohydrates give us energy.  There are different types of carbohydrates and eating certain ones can make you fat. The carbohydrates that can get you fat are mostly simple carbohydrates, such as sugar. These will give you a boost of energy as the sugar gets into the bloodstream fast, but it is also used quickly and your blood sugar levels drop making you fee lethargic.  Complex carbohydrates such as grains, fruits and vegetables are the best kinds of carbs.  These will help to satisfy your appetite and make you feel full longer by supplying you with fiber.

The problem with most people, and the reason they get fat, is because they are eating simple carbohydrates and fats in big quantities in their diet of junk food. Simply changing from these poor carbohydrate foods to more complex carbohydrates will help to lose weight.

Recommendation: When possible, your carbohydrates should be complex carbohydrates or fibrous starches. Try to reduce the simple carbohydrates, such as sugar, from your diet. Get a sufficient amount of dietary fiber to help curb your appetite and help with your digestive system.


3. Proteins 
Proteins are made up of amino acids which are the building blocks of the body and they help to maintain and repair the components of the body. Proteins also supply energy but not as readily as carbohydrates and this is why many people who are tired choose to eat more carbohydrates to give them energy.

Recommendation: Have protein with each meal. At least 100gr per day for active people


4. Fats 
Fats will also supply immediate energy, however they are very high in calorie content and have many health risks associated when a diet is high in fat.

Recommendation: Have no more than 30% of your caloric intake on a daily basis coming from fats.

General Recommendation: Taking good quality vitamins and minerals will also help with your weight loss and maintain a healthy body throughout your weight loss program. They supplement your food intake but won't makeup for bad eating habits.

MOTIVATION
What motivates you?  Is it working out in a group? Joining an online fitness community? Does a trainer or coach keep you focused and motivated?

Here's what I want you to do: visit the FitGirlUSA Facebook page  and tell me if you have ever worked with a trainer or in an exercise class.  Tell me exactly what you liked or disliked about either and/or both experiences.

What type of motivation works for you?  Do negative reminders keep you on track, or does, positive re-enforcement work better? Do your workouts need to be gentle or hard core?
Get to the facebook page or twitter and let me know your answers!

TRAINING
Check out this video for abdominals. Using the stability ball, you can target the lower abdominals, core and every part of your midsection!  The key is to tilt your hips! Watch the video for more info!  Find more videos at our YouTube channel: youtube.com/getfittv




Get all the most recent episodes on iTunes or download this episode here:

Fit 201: Nutrition Basics, Ab Video, Your Motivation

Grab my new book, (available in paperback) "Mindset Makeover," available at The Book Patch.com. Contact me for private coaching at CoachKira.com.


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