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Health & Fitness Armin Updated October 2006
Ingredients • A Healthy Diet • Workout • Moderation & Consistency • A “Life Style” (not a diet program) • Note: I’m not a Doctor. These are my learnings and by no means do I represent myself as a trained nutritionist or a doctor. Before starting any new diet or workout regiment, you should get the advise of your Doctor. Use this information as guidance only.
The Magic Formula • Declare your goals and visualize where you want to be • Set small, achievable, and realistic goals to attain • Measure and document your progress • Listen to your body and personalize a program for yourself that works • Do and eat what’s fun, but give it a chance so you stick to it. • Measurement: Take pictures, weigh yourself, get body fat measurements, and measure your waist arms and legs.
The Diet • A “Diet” is not a reduction in calorie intake with the goal of losing weight. • A “Diet” is composed of the choices in the consumption of food and intervals of feeding. We all have a “Diet.” They’re just not all healthy • Major components of a Diet: • Grams of Protein • Grams of Carbohydrates • Grams of Fat • Vitamin mix • Total Calories • Intervals of feeding
General Guidelines • Calorie composition: • Each gram of protein has 4 calories • Each gram of carbohydrate has 4 calories • Each gram of fat has 9 calories • Each gram of alcohol has 7 calories
Healthy Diet Composition • Fat = 20% • Carbs = 40% • Protein = 40%
Timing of your Diet • It’s not just what you eat, but when you eat it. • Guidelines: • Eat frequently vs. big meals • Start with 5 meals/day and increase to 7 • Eat bigger meals early in the day • Eat foods you like • Eat more carbs earlier in the day • Do at least 1 cheat meal per week • Use alternate food sources to subsidize • Every 3 to 5 days increase your calorie intake by between 30% to 60% - this is a must to keep your metabolism high. • Ultimately cross-train your diet
Five Meal Example: 8:00am – Cereal/Oatmeal 10:00am – Protein Bar Noon – Chicken Sandwich 4:00pm – Protein Shake 8:00pm – Dinner (rice & Chicken) Ten Meal Example: 7:30am – Protein Shake 9:30am – Cereal or 3 egg Omelet 11:00am – Protein Bar 1:00pm – Protein Shake 1:30pm – Turkey Sandwich 4:00pm – Protein Bar 6:00pm – Chicken & Vegies 7:00pm – 2 eggs & 2 egg whites 8:00pm – Lean Cuisine Meal 9:15pm – Nonfat yogurt or Protein Shake Example Diet & Timing • 8 glasses of water every day • A serving is less than your fist
Example Sources of Protein • Chicken breast – 15 grams • 1 egg white – 3 grams • 1 whole egg – 6 grams • 8 ounce cup of skim milk – 9 grams • Beans – Approx 10 grams per cup • Wheat bread (1 slice) – 4 to 8 grams • Steak (1 serving) – 20 grams • Protein bar – 15 to 30 grams • Protein shake – about 30 grams • 1 cup of nonfat yogurt – 5 to 10 grams NOTE: 1 serving is typically one fist size
Suggested Gram Intake for your Diet • For Men: • 1 gram of protein per pound of body weight – for a 150lb man = 150grams of protein (about .8 grams for women) • Max of 2 grams of carbs per pound of body weight • Between 1.5 to 2 grams of protein per pound of body weight if putting on mass
Building Mass • Your body weight is less important • Consider your body fat composition • Muscle requires more energy for all normal activities. The leaner you are the higher percent muscle weight you have • The greater muscle ratio, the greater number of calories your body consumes daily for all activities (including sleep) • Goal: Build an internal inferno • Protein helps feed and build muscle • To measure body fat change, measure your waist.
Warning • Be careful with the Atkins Diet. Your body requires Carbs for energy and healthy development and breakdown of protein foods. • Don’t attempt to loose more than 1 to 1.5 lbs of body weight per week. Otherwise it may come back and more. • Do not skip meals!
Concept behind eating frequently • Eating frequent meals increases your metabolism (e.g., consider teenagers vs. adults) • When you eat in-frequently, your body enters starvation mode. It does not know when you’ll feed it again. Hence to protect you, it will shut down slowly – in other words, lowers your metabolism. • When you do feed yourself while in starvation mode, your body doesn’t know when it will be fed again, so it tries to store all it can.
Workout and Exercise • Do training that increases your metabolism and increases your muscle mass • Resistance training increases your metabolism by about 15% for a period of about 8 hours after you complete your workout • Cardio workouts provide a fast means of burning energy during a workout. • Cardio workouts work best when at least 30 to 45 minutes continuous and even better before eating your first meal of the day • Eat immediately after each workout – Lots of protein after weight lifting, and carbs after cardio workouts.
Example #1 Mon – Weight Lifting Tue – Cardio 25 min. Wed – Weight Lifting Thu – Cardio 25 min. Fri – Weight Lifting Example #2 (this is what I do) Mon Noon – Weights (chest) Mon Eve – 15 min. Cardio Tue AM – 15 min. Cardio Tue Noon – Weights (Back) Tue EV – Run & Karate Wed Noon – 45 min. Cardio Wed PM – Weights (Shoulders) Thu AM – 15 min. Cardio Thu PM – Weights (Tricpets & stomach) Thu Eve – Run & Karate Fri Noon – Weights (Legs) Fri PM – 15 min. Cardio Sat PM – Weights (Bicepts) Sun AM – 30 min. Cardio Sample Workout
Workout tips • Change your workout routines • Perform strength training on each muscle group only once per week • Do workout that you can enjoy. • ALWAYS EAT AFTER YOUR WORKOUTS (within 30 minutes)
Benefits of this Program • You never go hungry • You don’t have to eat things you don’t like • You can still eat the things you like – even ice cream • You will eventually eat more calories per day than you would otherwise. • For over 10 years, I consumed less than 1,700 calories/day at about 22% body fat and worked out more hours/day • Now I consume between 2,500 to 2,700 calories per day at 8% body fat.