NUTRITION 1 BASIC NUTRITION EXERCISE CONCEPTS FOR FAT

NUTRITION 1 BASIC NUTRITION & EXERCISE CONCEPTS FOR FAT LOSS – WHERE TO START !

LACEY HOUSTON Lacey Houston Hons. BA Communication Studies Precision Nutrition Certified SHRED Graduate Nutrition Coach DEPTH Training Inc. 226 -929 -7254

HOW FOOD REALLY WORK IN FAT LOSS There are three variables: 1. Quantity of food 2. Quality of food 3. Ration of Macronutrient – Protein, Carbohydrates, and Fat

HUMAN ORGANISM – “MEAT SUIT”

TODAY’S FOCUS WHAT DOES IT TAKE TO LOSE FAT? Your actions, both in terms of exercise behaviors and nutrition habits determine whether your body is in a mode of ‘fat storage’ or ‘fat burning’. How you look and feel is a direct result of the actions you take on a day-to-day basis. By signing up for SHRED, you have already taken action and have moved closer to your goals.

KEY TO RESULTS Fat Loss Equals ü 5 Hours of Training/Physical Activity Get Stronger/ Fat Loss/ BF% Making a schedule/routine üCalorie Control Scale Weight Becoming aware of the quantity of food you eat üHigher Protein Diet Muscle Growth & Recovery Lifestyle Basing your meals on protein sources üChoosing Quality Foods: Healthy Fats, Carbohydrates from vegetables, fruits, brown rice, quinoa, sprouted grains Fat Loss/BF% Food & Meal Prep, getting creative, exploring new recipes, trying new foods, packing a lunch, etc. üComplex Carbohydrates Post-Workout Fat Burning Timing it right üAdherence Consistency What works best for you?

KEY TO RESULTS Fat Loss ü 5 Hours of Training/Physical Activity Lifestyle Get Stronger/ Fat Loss/ BF% Making a schedule/routine üCalorie Control Scale Weight Becoming aware of the quantity of food you eat üHigher Protein Diet Muscle Growth & Recovery Basing your meals on protein sources üChoosing Quality Foods: Healthy Fats, Carbohydrates from vegetables, fruits, brown rice, quinoa, sprouted grains Fat Loss/BF% Food & Meal Prep, getting creative, exploring new recipes, trying new foods, packing a lunch, etc. üComplex Carbohydrates Post-Workout Fat Burning Timing it right üAdherence Consistency What works best for you?

TAKING ACTION 1. Align your life with your fat loss goals - Train 5 hours per Week - Use resistance training intervals, supplement with cardio This can be a combination of body weight intervals, cardiovascular training (bike, treadmill, elliptical) or a fitness class The stronger you are, the more effective you will be at burning fat

SHRED SUCCESS SCHEDULE : GETTING STRONGER! Monday Tuesday Wednesday Thursday Friday Saturday 5: 00 AM 6: 00 AM SHRED 7: 00 AM 8: 00 AM BOOTCAMP 9: 00 AM 10: 00 AM 11: 00 AM 12: 00 PM 1: 00 PM 2: 00 PM 3: 00 PM 4: 00 PM 5: 00 PM 6: 00 PM 7: 00 PM 8: 00 PM 9: 00 PM BIKE RIDE Sunday

KEY TO RESULTS Fat Loss ü 5 Hours of Training/Physical Activity Lifestyle Get Stronger/ Fat Loss/ BF% Making a schedule/routine üCalorie Control Scale Weight Becoming aware of the quantity of food you eat üHigher Protein Diet Muscle Growth & Recovery Basing your meals on protein sources üChoosing Quality Foods: Healthy Fats, Carbohydrates from vegetables, fruits, brown rice, quinoa, sprouted grains Fat Loss/BF% Food & Meal Prep, getting creative, exploring new recipes, trying new foods, packing a lunch, etc. üComplex Carbohydrates Post-Workout Fat Burning Timing it right üAdherence Consistency What works best for you?

TAKING ACTION - CALORIE CONTROL We eat food , it digests, and provides us with energy we either use immediately or store it for later. In order to lose fat, we need to be using more energy (moving) than we are consuming (eating)= Caloric Deficit To lose 1 lbs a week you need to have a caloric deficit of 500 calories/day How do we do this ? ü 5 Hours of training Next, becoming aware of the quantity of food you’re eating

IMPORTANT Do NOT drastically cut your calories This will SHOCK your body. . And it will fight back -Slows your metabolism -Muscle loss instead of fat loss -Hormonal imbalances -Affects your adherence

START KEEPING A FOOD JOURNAL Be objective- You don’t have to go into great detail – just write it down! Studies show you are 80% more likely to reach your goal weight just by writing down the food you eat.

USE HAND MEASUREMENTS

HEALTHY, WELL-BALANCED, TIMELY MEALS 6: 00 AM 7: 00 AM Breakfast Monday SHRED Protein Oat Pancakes 1 tsp fish oil 8: 00 AM 9: 00 AM 10: 00 AM Snack Greek Yogurt & Berries 11: 00 AM 12: 00 PM Taco Seasoned Ground Turkey with 1: 00 PM Lunch sautéed onions & peppers on top of spinach 2: 00 PM Cucumber Coins, Sliced Ham, Light 3: 00 PM Snack Cheese 4: 00 PM 5: 00 PM 6: 00 PM Dinner 7: 00 PM 8: 00 PM Prep 9: 00 PM Chipotle Seasoned Chicken Breast, Asparagus, Sweet Potato Fries Pack Lunch for next day! üProtein Source with every meal üLOTS of Veggies and a bit of Fruit üAdd in some healthy fats üComplex Carbohydrates after workout

WTF IS A MACRO? ? “Lace, if you’re going to talk to me about macros…it better be macaroni & cheese” – Brady Houston, my younger brother

KEY TO RESULTS Fat Loss ü 5 Hours of Training/Physical Activity Lifestyle Get Stronger/ Fat Loss/ BF% Making a schedule/routine üCalorie Control Scale Weight Becoming aware of the quantity of food you eat üHigher Protein Diet Muscle Growth & Recovery Basing your meals on protein sources üChoosing Quality Foods: Healthy Fats, Carbohydrates from vegetables, fruits, brown rice, quinoa, sprouted grains Fat Loss/BF% Food & Meal Prep, getting creative, exploring new recipes, trying new foods, packing a lunch, etc. üComplex Carbohydrates Post-Workout Fat Burning Timing it right üAdherence Consistency What works best for you?

MACRONUTRIENT CRASH COURSE CARBOHYDRATES FAT PROTEIN

PROTEIN What does it do? - Plays in muscular growth and muscular repair. -Referred to as the “building blocks of the body” -If you don’t have an adequate amount of protein in your diet, it will result in muscle loss - Promotes weight loss through a process known as thermic effect of food (TEF). – there is a “fee” that the body must pay to digest and absorb food. Protein “charges” the most out of all of the macronutrients. - It controls appetite and staves off hunger better than fats or carbs as it causes you to feel full longer.

WHERE DO I GET IT?

HOW MUCH DO I HAVE?

WHERE TO START? Breakfast: Protein Shake Egg Whites Yogurt and Berries Cottage cheese Get Creative: Protein Oat Pancakes Smoothie Bowl Egg white ‘Crepe’

KEY TO RESULTS Fat Loss ü 5 Hours of Training/Physical Activity Lifestyle Get Stronger/ Fat Loss/ BF% Making a schedule/routine üCalorie Control Scale Weight Becoming aware of the quantity of food you eat üHigher Protein Diet Muscle Growth & Recovery Basing your meals on protein sources üChoosing Quality Foods: Healthy Fats, Carbohydrates from vegetables, fruits, brown rice, quinoa, sprouted grains Fat Loss/BF% Food & Meal Prep, getting creative, exploring new recipes, trying new foods, packing a lunch, etc. üComplex Carbohydrates Post-Workout Fat Burning Timing it right üAdherence Consistency What works best for you?

HEALTHY FAT What does it do? • Fat is an essential and crucial for our bodies to function at optimal levels aka. . We need fat to survive. • Fat assists in vitamin absorption, hormone regulation, brain function • It forms our cell membranes • Cushioning for our organs and joints • Provides essential fatty acids the body isn't able to create on its own • Is the most calorically dense macronutrient – why our portion sizes are smaller • Fat is extremely satiating = fuller longer= great for fat loss

WHERE DO I GET HEALTHY FATS?

HEALTHY FATS: HOW MUCH DO I HAVE?

WHERE TO START WITH FAT LOSS? Add 1 tsp fish oil, Use when cooking Fat takes longer to digest to it helps keep you fuller, longer. Try adding healthy fats to meals that you usually find you’re hungry not long after.

QUALITY CARBOHYDRATES What does it do? • Our central nervous system, our heart, our brain, our muscles, and our organs all upon carbohydrates in order to function properly • When we engage in activities that require energy, carbs provide that energy. • When we eat carbohydrates, we use what is immediately needed and the leftovers are stored in our liver and muscle as glycogen to be used later as energy. • It’s when we consume beyond what is needed that unwanted weight gain occurs. The goal is to find the “sweet spot”

WHERE DO I GET CARBOHYDRATES VEGETABLES/FRUIT (SOURCES)?

HOW MUCH DO I HAVE?

WHERE TO START WITH FAT LOSS? Keep it Simple: ØPick 2 -4 vegetables ØAdd some flavour & healthy fats ØChoose a method of cooking it Example Vegetables Flavours & Healthy Fats Cooking Method 1 Mushrooms Green Beans Sweet Onion Basil Garlic Extra Virgin Olive Oil Sauté 2 Carrots Broccoli Cauliflower Mrs. Dash Chipotle Seasoning Extra Virgin Olive Oil Roasted 3 Broccoli Bok Choy Onions Water Chestnuts Soya Sauce, Almonds little honey Sauté

KEY TO RESULTS Fat Loss ü 5 Hours of Training/Physical Activity Lifestyle Get Stronger/ Fat Loss/ BF% Making a schedule/routine üCalorie Control Scale Weight Becoming aware of the quantity of food you eat üHigher Protein Diet Muscle Growth & Recovery Basing your meals on protein sources üChoosing Quality Foods: Healthy Fats, Carbohydrates from vegetables, fruits, brown rice, quinoa, sprouted grains Fat Loss/BF% Food & Meal Prep, getting creative, exploring new recipes, trying new foods, packing a lunch, etc. üComplex Carbohydrates Post-Workout Fat Burning Timing it right üAdherence Consistency What works best for you?

COMPLEX CARBOHYDRATES POST-WORKOUT After exercise the body needs to replenish and recover Carbohydrates fuel recovery Aids fat burning

HOW YOUR PLATE SHOULD LOOK!

WHAT IS EATING WELL? AN OVERVIEW 1. 2. 3. 4. 5. 6. 7. 8. Making healthy choices 80 -90% of the time • 28 -31. 5/35 meals per week • Men 2 palms (30 -40 grams), Women 1 palm (20 -30 grams) Building your meals with the proper serving size of protein Lots of dark leafy greens, green vegetables, bright vegetables to maximize nutrient density 1 -2 servings of fruits per day 4 servings of healthy fat per day • Men 2 thumbs, women 1 thumb 2 -3 L of water per day Complex carbohydrates post-exercise (or on heavy training days – concept of nutrient timing) Basic Nutrition Supplements • • • Omega 3 (3 -6 g/day) Greens Supplement (1 serving per day) Whey isolate protein (1 -2 servings per day) Biosteel High Performance Sports Drink *Creatine Monohydrate, BCAA’s

OUR OBJECTIVE • The ultimate goal is to use EXERCISE first to create a caloric deficit, NOT to drastically cut and restrict calories. • We want you to think of food as NOURISHMENT for the body and an important part of building a healthy lifestyle. • While caloric intake needs to be controlled you should not be under the impression that NOT eating is the answer to losing weight. • The goal is to start losing body fat while making healthy meal choices with controlled, but consistent meals (energy intake)

KEY TO RESULTS Fat Loss ü 5 Hours of Training/Physical Activity Lifestyle Get Stronger/ Fat Loss/ BF% Making a schedule/routine üCalorie Control Scale Weight Becoming aware of the quantity of food you eat üHigher Protein Diet Muscle Growth & Recovery Basing your meals on protein sources üChoosing Quality Foods: Healthy Fats, Carbohydrates from vegetables, fruits, brown rice, quinoa, sprouted grains Fat Loss/BF% Food & Meal Prep, getting creative, exploring new recipes, trying new foods, packing a lunch, etc. üComplex Carbohydrates Post-Workout üAdherence Fat Burning Consistency Timing it right What works best for you?

ADHERENCE Find what works best for you! Need a little help? Email: lacey@depthtraining. ca