Tag Archives: Fitness Nutrition

Make Your Diet Work For You


There are millions of people in North America who are considered to be overweight, and many are actually obese. Being overweight or obese is never a good thing, and can lead to a lot of health problems,  including heart disease, kidney disease and diabetes, just to name a few. Unfortunately weight loss is not the easiest thing in the world to accomplish, and for many of us it is a lifelong battle to maintain a healthy weight.
Finding Your Ideal Diet
If you have decided that it is time to go on a diet to lose weight, you are probably wondering which diet is the best for you. Every day we are bombarded with new fad diets, each one guaranteed to “melt fat”. I agree, some of these diets do just that, but some are extremely low in calories. The problem with these low calorie diets is as soon as you go off the diet and eat more food again, the weight you lost will come right back. The best way to lose weight and keep it off, is to follow a balanced diet with all of the nutrients we all need to stay healthy, and also making sure that you are eating enough so that you do not feel hungry. This is one of the first things that make people want to go off their diets – they feel deprived and starved, which can lead to binge eating.
If you are not sure how to go about getting started on a healthy and well-balanced diet, you should speak with a registered and well educated nutritionist. A nutritionist will know exactly what you need, and this will help you with your new diet that will keep you  satisfied while helping you to lose weight and keep it off. No matter what type of diet you plan to use, it is important to first discuss it to  make sure that you are getting all of the proper nutrients you need.
Treat Meal
Make sure that when you are on a diet, that you allow yourself the occasional treat. This will help to keep you from binging and keep you feeling sane. There are all kinds of healthy foods that also make delicious treats, such as fruit, unsalted nuts, and even dark chocolate which is loaded with healthy anti-oxidants. If you use your imagination, you can come up with healthy treats that taste naughty!
Keep Going!
With great snack options, a positive mind and a balanced lifestyle, you should have no problem at all with sticking to your diet, and you will see those pounds fall off in no time. The key is to never give up and to never get discouraged if a mistake is made.


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What Do I Do Now?


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So you just finished a competition and now you don’t know what to do with yourself. You feel completely lost with your diet and training. Depending on your goals and what you did or didn’t do, post competition can be looked at in many different ways.

Most people get struck by post contest blues and cannot control their diet when show time is over. The discipline goes out the door and you basically are not able to say no to all the goodies you have been deprived of for long. When competitors go through this post-competition, They also noticed how fast the pounds come back even after only a few days of indulging. The head games start playing with us. We look in the mirror and wish we could look like the day of the show, and we start pinching at our stomachs and our butts. We try to go back on our diets, but that does not last long. Either the gym becomes an obsession or we cannot even drive by without wanting to cry at the thought of training.

What if you didn’t gain body fat? What if you just regained the normal few pounds? It’s not wise to stay lower with your calories just for the sake of staying at your pre-competition weight. Quite the opposite. You cannot think you are doing better because you are having less calories than your body actually can use. If your goal is to improve your physique and put on more muscle, you need to feed your body the adequate calories it needs in order to do so.

For those who don’t maintain a lean physique without cardio, then make sure you keep it up without over doing it, 4-5 times a week is great. But, if you didn’t need more than a few sessions per week to stay lean, then why not cut it down and do only 2-3 intense, short sessions? That way you can also have more energy for your weight training sessions.

If you have months to your next competition and you like how you look, maybe this is the time you need to experiment with other foods. Either you can add a bit more calories or choose some of your favorite foods and include them in your diet. What I personally like to do is a refeed day to fill up glycogen for better training and to prevent lethargy. This also helps our metabolism from hitting a “plateau”. Basically I eat more food and extra clean carbohydrates(always keep it clean!)

If you are just a few weeks between shows, make sure you reintroduce post workout carbs so  you don’t catabolize muscle. Pay attention to how you look so you can stop if your body starts to look smooth. Sometimes we end up looking even better a few weeks after our first show just by little diet changes.

Some people when they are really lean and have eaten too little and trained too much for a long time, the body can start to look soft. The natural response is to train more and diet harder. Most likely what needs to be done is……take a day off and eat more! It’s hard to wrap our heads around this concept when we have established a routine of 2 a day workouts and low calories.

Few things I like to do:

1. Eat a different breakfast
2. Have some peanut butter(or almond butter, or just nuts)
3. Have some fruit
4. Eat a fattier protein like salmon or bison
5. Eat different veggies like carrots or squash

Not only will you feel satisfied, you will most likely feel happier and more energized. Keep in mind sometimes the body may get a little bloated from food we are not used to, but I believe that this is probably a good thing for our metabolism.

Now it’s time to try to relax about the whole “what do I do now!” What you should do now is enjoy your food and training! Work hard and never stop reaching for your fitness goals, and come in more muscular and ready to kick butt at your next show!


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