diet & nutrition
CALORIES INCALORIES OUT
CALORIES IN - CALORIES OUT
Calorie regulation will make a major difference in the effectiveness of your fitness/diet regimen. Studies show that you must burn approximately 3,500-4,000 calories to burn just 1 pound; with that being said, the rule of thumb would be to eat fewer calories than you burn. Pay close attention to the following:
To LOSE 10 pounds you MUST burn 35,000-40,000 calories
To LOSE 30 pounds you MUST burn 105,000-120,000 calories
To LOSE WEIGHT you must intake(calories) LOWER than the daily recommended
To MAINTAIN WEIGHT you must intake(calories) THE daily recommended(2000-2500*)
To GAIN WEIGHT you must intake(calories) MORE than the daily recommended
MEAL FREQUENCY
MEAL FREQUENCY
To aid your fitness goals and excelerate your metabolism, you must eat 5x-6x per day. Pay close attention to the following sample eating schedule:
Breakfast: Eat WITHIN 1 hour of waking up
Snack: Eat 2-3 hours AFTER breakfast
Lunch: Eat 2-3 hours AFTER first snack
Snack: Eat 2-3 hours AFTER lunch
Dinner: Eat 2-3 hours AFTER second snack
Snack: Eat 2-3 hours after dinner but not too close to bed time
NOTES
***Snacks should be small (i.e. shake, fruit, bar, etc...)
***Eating frequently eliminates the need for a big meal when you finally eat
***A fast metabolism helps you burn fat and keep it off!