Hi There,
Welcome to Edition 2 of the Pound 4 Pound Personal Training Newsletter.
I hope everyone had a great Christmas and an awesome New Year! I have a great little article in this newsletter for those of us who may have put on a little bit of weight over the festive season. If this is you or someone in your home then it may be an idea to stick the article on the fridge as a reminder.
A big thank you to everyone who gave me their feedback on the first edition of the newsletter it was very much appreciated!
Helps here – Nutritional tips to help create a new you in the New Year
Barely a day goes by that I am not talking nutrition to someone. And more often than not the people I talk to believe they have a good grasp on what they should and should not eat when trying to lose weight/fat. Unfortunately most people get it wrong!
I can see why though with “the next best diet” being found around every corner in every kind of media. So to stop the confusion I am going to give you a basic starting point in this article to help you lose that weight/fat and help get you the physique you have always wanted.
Firstly before we get to the good stuff, you need a crash course in how our body uses fuel (food) for energy. The three main fuels (foods) we consume are carbohydrates, proteins and fats. The order our body uses these fuels is carbohydrate first, followed by fats then protein in the form of muscle.
After saying that I hope the following points are made easier to understand.
- Reduce your carbohydrate intake- As mentioned above you have to use up all the carbohydrates in your system before your body can get to its next source of fuel “FAT”. So by reducing your carb intake you can make your body burn up its own fat stores for energy. In addition to this if you do not use the carbs that you have consumed then they eventually get converted to fat. I recommend approx 40grams of carbohydrate a day.
- Reduce your overall calorie (energy) consumption- When trying to lose weight/fat I recommend that men have 1500-2000 calories per day, and women 1200-1500 per day.
- Increase your daily protein intake- Eating protein will make you feel fuller for longer and also help you increase your lean muscle mass which will increase the speed of your metabolism. I recommend choosing lean protein options to help reduce your overall calorie consumption.
- Increase your daily water intake- Drinking more water helps with weight loss in two ways. Firstly it makes you feel full, causing you to want to eat less. Secondly it stops you from retaining water in your body.
- Keep your fat intake to 30-40 grams a day- We do this to ensure that our bodies continue to release fat to be used for energy. Most dieters try to eliminate all fat from their diets which makes their bodies store fat as they go into “famine” mode.
- When eating carbs try to choose low GI options- Once again this will make you feel fuller for longer.
Well hopefully I have given you all some helpful tips to help you on your journey. Keep in mind that nutrition and diet are a science and can be pretty complex at times, but at least now you have somewhere to start.
Note: To find out the nutritional value of the food you are consuming, I recommend using the website www.calorieking.com.au
My success story- by JEFF CASSIDY
Hi Readers,
I would like to introduce myself to you, my name is Jeff Cassidy, and I am 53 years old and have lived in Albury for the past 25 years. During my life I have been heavily involved in sport mainly Aussie rules football which I was fortunate enough to reach the top level in. After a successful sporting career, along comes the aches & pains of putting your body through countless training sessions.
In my professional opinion the only downside to sport, particularly contact sport is the injuries you incur and the operations required to allow you to keep playing the sport you love. At 48 years of age I was forced to have major back surgery which required countless hours of rehabilitation and that’s when my good friend Steve Dargan came to the rescue. We have been training together for the past 3 ½ years and with Steve’s help I have been able to get into great shape again which has enabled me to extend my time in playing the sports I love.
I have found Steve’s professionalism and caring attitude to help people achieve their various fitness goals to be first class.
Good Luck on your training!
Jeff Cassidy.
Note: Although Jeff has lost weight and got into great shape he has really excelled in the boxing component of his program. Through boxing he has been able to work around still existing wear and tear from previous football injuries and shown through his natural competitive nature he is still a force to be reckoned with at the ripe age of 53!
Congratulations Jeff!
Steve and Shelley Dargan
Pound 4 Pound Personal Training
“You will HATE me, but you will LOVE the results”