DF - Counting Calories Doesn't Always Work

...regardless of which diet you are on. Yes, even you out there thinking, "I never diet." By diet , I am referring to those items you choose to put into your mouth every day. We are all on a diet (noun), we are not all dieting (verb). It's ok, stick with me here.

I hate dieting. Never done it; never will. And, I have the figure I want. Go ahead and be mad. I pay attention to my DIET. If you try this, you will never need to diet (verb) again. Forget all of those two-word, three syllable agencies out there to help you, temporarily - at least until the holiday binge, shed weight.

You body's metabolism hinges on what it takes in. While you may never be an elite athlete, you can get your body to start feeding your fat cells to your muscle cells...no, you won't look like Arnold (ladies), and I am sorry but you won't look like Arnold overnight (men). Lean muscle is needed to move your skeleton, provide shape to your body and a couple of other things. Bodybuilding is it's own monster for another day.

When you exercise, your muscle cells need nutrition to rebuild. If they are eating, your fat cells can't if there isn't enough food to go around...see where this is going...ok. Now, in order to feed the machine correctly, and get the greatest benefit out of exercise, you need to eat the right calories. Oh. That again. I didn't say don't count. I just said counting doesn't always work. Why? Example time:

Person 1 and 2 each "need" 2000 calories a day (for this example just push I believe here).

Person 1 has an iPhone and an app that tracks total calories throughout the day. Simple, single entry processing. Person 1 is not getting any smaller one month later.

Person 2 has a Samsung Android phone (yes, I have this jealously right now...want one) and MyPersonalDiet. I love this software. Sorry, shameless plug for something I don't make money off of. They only know me as that lady who had to beg for a new product key when she re-loaded windows. Person 2 has lost 4-6 pounds in a month. This is a healthy rate...please don't listen to anyone who says that they can do more than 1-2 pounds per week. You may get a bit higher in the beginning with water weight loss, but not much. You may even get heavier at first with muscle weight...remember the muscle has to steal the food from the fat to starve those cells.

So, what makes that software great? Nothing you can't do on your own. It just makes it easier. You need the correct combination of Carbohydrates, Fats and Proteins in your Diet (noun) to properly feed your lean muscle mass based on your exercise and your goals. For your average person, the ratio breaks down into: 20% protein, 55% carbohydrates, 25% fat...so, based on many dieting (verb) ideals people out there are eating horribly while dieting. Then they quit, and wonder why: A. They don't feel better and B. The diet (noun) they use isn't working. Weight loss and weight gain change these numbers, so do kids and athletes. So, a full BCA and a plan is the best place to start. But, at least now you are better prepared.

DF 6.3.12 - Macro- and Micro- Nutrients

Not sure what these terms are or how they apply to what you eat? Here's a quick little primer:

Macro-nutrients: Corbohydrates, Fats and Proteins. Macro-nutrients comprise the calories in a food. Carbohydrates and Proteins are 4 calories per gram. Fats are 9 calories per gram. The correct mix of these is determined by many factors, including gender and activity level. Get a BCA or contact a Dietician for more information.

Micro-nutrients: Your vitamins and minerals, for the most part. Think arsenic and mercury kill you? While high amounts are toxic, the trace amounts which naturally occur in food are used by your body. :)

As a good resource for more information, we like Nutrition Data.

Happy Tuesday!
-Crystal

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Daily Lifestyle Fact - 6.12.11

Looking for Christmas gifts for associates? Go buy a 32oz water bottle, and give them the gift of starting to get in shape by drinking well. Include a snazzy note, and tell them that drinking two of those a day of whatever fluids (non-alcoholic) will get them hydrated correctly. For those that seem to constantly drink water, tell them that two is enough! :)

Once they have that mastered, they can move up to eating well and exercise in the New Year...

Daily Lifestyle Fact - 29.11.11

Since your brain's only source of energy is glucose, make sure you don't cut the carbs when trying to stay fit over the holiday season. It uses over 150grams per day alone. The best way to stay in shape is by eating a balanced diet based on your metabolism and goals combined with a good plan for Peak Functional Fitness.

Oh, and if you were looking for a LabRat yesterday - the lab was delayed a week due to sick children and the holiday combination. Not to worry, our trainer is working out and will be posting week 1's retake on Monday, December 5th.

Daily Lifestyle Fact - 3 Aug 11

What has an absorption rate of 8-10 ounces every 20 minutes?  If you guessed water you are correct! Also, you should drink 8-10 glasses per day to replenish losses.  Want to know more? Ask us for a training consult! http://www.haneylifestylemanagement.com

Daily Lifestyle Fact - 30 Jul 11

Carbohydrates and Proteins are 4 calories per gram.  Fat is 9 calories per gram.  You get to eat more than twice as much food when eating carbs and protein...but don't forget, fat is an essential nutrient.  Curious about ratios?  Contact us to compute your basic nutrient daily requirements.  (Note: All advice is given by a personal trainer, not a registered dietician.)