Let's Talk Food Diet Nutrition and Workouts

 

Let's talk food, diet, and nutrition...and workouts

I am no dietitian, a nutritionist, a doctor, or a nurse. I do however know how to read, do math, and I have trained some of the occupations mentioned earlier, including doctors and nurses.

Let's start with a favorite,  McDonald's Fries. Time and time again they have been the favorite. My favorite are the ones from In-N-Out. I watched them cut them up and put them in the fryer on the spot. You'll never see a potato cut up at McDonald's.

So this how they make the fries. At the McDonald's FOOD FACTORY they cut the potatoes into a fry 'shape' ... Stay with me. Then they FREEZE DRY those 'fries'. That removes the water. That process is repeated. After that you have fries that have the potato DNA without the water. It's basically a stick of cardboard. Then they dip those fries in their special grease. And like cardboard in water, those fries some it up. Then they're placed into the freezer and then shipped. When you order fries, those grease soaked frozen items are dipped back into the same grease and refried. You aren't tasting a potato, you are tasting a grease flavored textured French Fry. That is why when you reheat them they taste like a stick of grease. However,  they taste GOOD!

McDonald's Fries are just one example of foods that ADDICT you. In a nut shell, any food that you eat out of a box or can is either processed, has a lot of sodium to sustain it in that box or can, and will probably have a high amount of cholesterol, saturated fats, and other things you don't need. Some of the chemicals in our foods are banned in other countries.

There is so much processing in today's food that it affects pancreatic activity, lowers the age of puberty, and lowers the fertility rate. 'Lunchables' and other foods are allowed to have a 'minimal' amount of LEAD in their food.

Everyone wants to know "How much should I eat?" There is a thing called 'Resting Metabolic Rate or 'RMR'. It is the amount of calories your body burns at rest in a day. A quick explanation is your body weight is 10% of your RMR. A longer explanation can be read HERE:

In order to achieve your goal weight (whether you want to gain or lose or maintain) you must first and foremost consume the optimal amount of calories as well as stay active. For weight loss purposes this does not necessarily mean dieting or starving yourself; it means that you consume the exact number of calories so that the body's metabolism does not slow down and no loss of muscle tissue-which in turn contributes to low metabolism.

In order to find out what your optimal calorie intake is you must first know what your Resting Metobolic Rate (RMR) is. Resting Metobolic Rate (RMR) is the number of calories the body burns a day AT REST. Simply put, combined with your activity level, eat more than your RMR you gain, eat less than your RMR you lose, and eat the amount of calories equal to your RMR and you remain at your current weight. Normally you must see your Doctor, a Nutritionist, or go to a gym and pay $50 or more to have this test done.  We here at Mason Media have posted a formula below that will calculate your RMR for you for FREE.  Why is knowing your RMR important? You can go on any diet you want but if you consume too many calories you definitely will not achieve your goal weight. If you eat too little the body may go into starvation mode and retain calories. I will try to simplify this process for you. From my experience as a Trainer I noticed a 'correlation' when using the apparatus at the gym as well as using a slide rule provided by a 'slide rule' type apparatus that was supplied to me by a supplement company I also represented. The 'correlation' was that on almost every client the body weight was 10% of RMR. So if you weigh 150, your RMR will be approximately 1,500 calories/day. To lose weight, eat 1,350 calories/day spread over 5 meals and snacks/day, and exercise. To gain weight start with eating 1,650 calories/day; and exercise with muscle resistance and cardio whether your goal is to lose weight or gain weight to support metabolism. That was simple math. Below is the real math. Good Luck!

Men: 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

Women: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

Then there is understanding Metabolism.

To lose weight while maintaining a healthy metabolism, focus on:

-Loss of body fat

-Losing inches instead of weight

-Eating five to seven meals a day

-Eat an hour to an hour and a half before you work out to fuel your muscles and prevent muscle loss

-Strength training to maintain or add muscle along with cardiovascular exercise (Too much cardio can be counterproductive.  Do no more than 45 minutes/5-6 days a week.)

-Take proper supplements when necessary

-Most of all, it is important not to be hard on yourself.  Create a plan that you will stick with for the rest of your life.  Allow yourself one cheat day (Unless that day last longer than a day-if that is the case act like an alcoholic-STICK WITH THE PROGRAM 24/7.) a week so you do not feel completely deprived of your favorite foods.

AND STAY OFF THE SCALE!!! 

#metabolism #losefat #weightloss

This is where the problem arises. People are being sold nutrition plans and foods and don't know how many calories they should be eating. Also, the food labels on all foods are very misleading. They give you the serving size, serving per package, and they give you the amout of grams and the daily percentage  of those individual servings. Then in the  SMALL PRINT at the bottom they tell you it's based on a '2,000' calorie diet. If you weigh 150lbs you don't need to base what you eat on a 2,000 calorie diet. You basically have to be good at math to figure it out unless you follow the 10% rule mentioned earlier.

Once you figure out your RMR, now what?

Let's again use 150lbs as your current body weight. If you want to lose weight, be active 3 to 4 days a week (Weights and Cardio - Including Women - I'll explain). If you weigh 150lbs and you want to lose weight start with 1,350 calories a day. You do NOT want to go on a starvation diet. Your body is smarter than you. If you drop your calorie intake too much too fast your body will withhold calorie. With that being said, if you want to gain weight while weighing 150lbs try eating 1,650 calories WHILE WORKING OUT.

So, you're wondering "What should I eat?" You want to feed yourself PROTIENS, FATS, AND CARBS. Many diet plans tell you to avoid carbs and fats. That is bad advice. Here is why. Fats are the low level energy that fuel the nervous system. It is what makes you THINK, and you brain to be on point. FATS are the low level energy that make your clock in the car keep time when it's not running. They also, say avoid CARBS. That too is bad advice. CARBS give you the spark you need. It's just that, CARBS act as a spark plug when you need to get going. That is why we have donuts, cereal, and bagels in the morning. However, if you don't be active CARBS will turn to fat.

Let's talk about PROTIEN. Protein, Is The Building Block For Muscles.

Protein: The Building Block for Muscles

Protein is a vital macronutrient that plays a key role in building, maintaining, and repairing muscles. It's made up of amino acids, which are often referred to as the "building blocks" of the body. Without adequate protein intake, the body cannot effectively grow or maintain muscle mass.

Here's why protein is so essential for muscles:

1. Muscle Growth: During resistance training or physical activity, muscles undergo small tears. Protein helps repair these tears, making the muscles stronger and larger over time, a process known as muscle hypertrophy.

 

2. Muscle Maintenance: Even when not actively trying to gain muscle, the body needs protein to maintain muscle mass, especially as we age. Without enough protein, the body may break down muscle tissue for energy.

3. Recovery: After exercise, protein helps accelerate recovery by repairing damaged tissues and reducing muscle soreness.

4. Amino Acids: There are 20 different amino acids, nine of which are essential, meaning the body cannot produce them on its own. A balanced intake of these essential amino acids, found in foods like meat, fish, eggs, dairy, beans, and nuts, is crucial for muscle health.

To optimize muscle building and recovery, experts recommend consuming a balanced amount of protein throughout the day, especially after workouts, to fuel muscle repair and growth.

What Do Carbohydrates (CARBS) Do For The Body?

Carbohydrates are a primary source of energy for the body. When you consume carbohydrates, they are broken down into glucose (sugar), which your body uses for immediate energy. Here are the main roles carbohydrates play:

1. Energy Production: Carbohydrates are the body's preferred energy source. They provide fuel for the brain, muscles, and other vital organs. Simple carbs give quick energy, while complex carbs provide a more sustained energy release.

2. Storage of Energy: Excess glucose from carbs is stored as glycogen in the liver and muscles. This stored energy can be used later, especially during physical activity or between meals.

3. Preserve Muscle Mass: When enough carbohydrates are available, the body is less likely to break down proteins for energy, preserving muscle tissue.

4. Support Digestive Health: Fiber, a type of carbohydrate, aids in digestion, prevents constipation, and helps maintain gut health.

5. Regulate Blood Sugar: Certain complex carbohydrates help stabilize blood sugar levels, preventing spikes and crashes.

Overall, carbohydrates are essential for maintaining energy levels, brain function, and overall health.

Why Does The Body Need To Consume Fats and What Are The Benefits?

Fats are essential to the body for several important functions and offer numerous benefits. Here's why the body needs to consume fats:

1. Energy Source

   Fats are a concentrated source of energy, providing 9 calories per gram, which is more than double the energy supplied by carbohydrates and proteins (4 calories per gram). This makes fats particularly important for sustaining prolonged physical activity and maintaining energy balance.

2. Cell Structure

   Fats are a key component of cell membranes. They help maintain the integrity and fluidity of the cell membrane, which is essential for proper cell function. Phospholipids, which contain fatty acids, form the lipid bilayer that makes up the cell membrane.

3. Absorption of Fat-Soluble Vitamins

   Certain vitamins (A, D, E, and K) are fat-soluble, meaning they can only be absorbed by the body when consumed with fats. Without sufficient fat intake, the body would have difficulty absorbing these essential nutrients, leading to deficiencies.

4. Hormone Production

   Fats are involved in the production of hormones, including sex hormones (like estrogen and testosterone) and cortisol. Cholesterol, a type of fat, is essential for synthesizing these hormones.

5. Brain Health

   Fats, particularly omega-3 and omega-6 fatty acids, play a crucial role in brain function. The brain is about 60% fat, and these essential fatty acids contribute to cognitive function, mood regulation, and overall brain health.

6. Protection and Insulation

   Fats provide a layer of protection around vital organs, such as the heart and kidneys, cushioning them against physical impact. They also act as an insulator, helping to maintain body temperature by trapping heat.

7. Satiety and Taste

   Dietary fats slow down digestion, which helps you feel fuller for longer. Fats also enhance the flavor of food, making meals more satisfying and enjoyable.

8. Supports Skin Health

   Fats, particularly omega-3 fatty acids, help maintain healthy skin by supporting the skin’s barrier function. They keep the skin hydrated, reduce inflammation, and can protect against conditions like eczema.

Types of Fats and Their Benefits:

   - Unsaturated fats (found in nuts, seeds, avocados, and fish) are considered "healthy fats" and help reduce bad cholesterol levels, support heart health, and reduce inflammation.

   - Saturated fats (found in animal products and certain oils) should be consumed in moderation, as excessive intake may raise cholesterol levels.

   - Trans fats (found in some processed foods) should be avoided as they can increase the risk of heart disease.

In summary, fats are critical for energy, nutrient absorption, cell health, hormone production, brain function, and overall well-being. The key is to consume the right types of fats in appropriate amounts.

 

#bmi #bodymassindex #weightloss #loseweight

#bmi #bodymassindex #weightloss #loseweight

WORKOUTS

The body is complex, but yet simple. If you PUSH it works the triceps, chest, front of the shoulders and forearms. When you PULL it works the biceps, back, and the back of the shoulder. When you SQUAT or LEGPRESS you work the legs, hips/glutes, hamstrings and quads, as well as the calfskin. Add in Ab exercises and you have worked the entire body. Do NOT over think it. Four (4) areas ... Legs, Back, Chest, Abs ... those are the major muscle groups. Keep it SIMPLE, GOOD LUCK, and STAY UP!!!

#fitness #health #workouts #workout #food #nutrition