NUTRITION 1 BASIC NUTRITION EXERCISE CONCEPTS FOR FAT

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

STEPHANIE WATSON your name and credentials M. Sc Physical Therapy, B. Sc Kinesiology, MCPA, CSCS, Precision Nutrition Certified Director of Athletic Development and Sports Rehab, Physiotherapist, Partner DEPTH Training Inc. 226 -929 -7254

TODAY’S FOCUS To introduce the fundamental concepts of healthy eating, metabolism, exercise and how we look to combine exercise and proper nutrition habits to create a superior fat loss environment in the body. 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’. Our objective is to have a positive influence on your exercise and nutrition to help you improve the way you look, feel and move!

FAST TRACK TO SUCCESS 1. Train 5 hours per Week! Minimum. No Questions. 2. Use resistance training and intervals, supplement with cardio 3. Get STRONGER! 4. Control Caloric Intake (quick = BW in pounds x 12) for total calories/day (visual portion control) 5. 1 st goal for creating caloric deficit should be increase energy expenditure through exercise 6. Eat a higher protein diet (30 -35%, visual portion control) 7. Complex Carbohydrates post-exercise.

HOW TO SLOW YOUR RESULTS 1. Train <5 hrs per week. 2. Do ONLY Cardio and no strength training or sleds 3. Cut calories drastically 4. Eat only lettuce and drink water. You will ruin your hormone profile. 5. Don’t get stronger. Do what you did yesterday and expect a different result (insanity) 6. Change your strategy again…. and again…. . and again. 7. Continually stop, then start. Stop, then start. With Training or Nutrition

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

CREATING A FAT LOSS ENVIRONMENT IN THE BODY

THE ‘SHRED CITY’ NUTRITION STRATEGY Special Strategies Macronutrient Ratios Control Energy Intake

STEP ONE METABOLISM

WHAT IS METABOLISM? • What is it? • “The total amount of energy required for each of our physiological actions is referred to as our Metabolism “ • What are the components? • • Basal Metabolic Rate (70%) Thermic Effect of Feeding (10%) Exercise Activity (10 -20%) Non Exercise General Physical Activity (0 – 10%) • How can we impact this? • Exercise and Nutrition (sleep and recovery)

OUR OBJECTIVE

OXYGEN DEBT = INCREASES DEMAND

MAXIMIZING EXERCISE FOR FAT LOSS • 5 Hours per Week of Exercise • 2 -3 hours resistance training • 1 -2 hours Interval Training (variable Work to Rest Ratios) • 1 hour of steady state cardiovascular training • Minimum effective dose = 15 minutes

A WORD OF WARNING! • When we decrease our caloric intake significantly, the body preserves fat stores very efficiently. Since insulin is low, thyroid hormone production is decreased. With this, resting metabolism is lowered. This can take place within 24 hours of starting an extreme diet – Precision Nutrition • The body’s response to calorie deprivation makes rebound weight gain all but definite once the diet is discarded. Muscle is usually lost, so the body usually becomes fatter. – Precision Nutrition • If you increase physical activity and nutritious food intake, metabolism will increase – Precision Nutrition

WE WANT TO FIND AN APPROPRIATE CALORIC INTAKE • Severe calorie deprivation inhibits the production of serotonin, a brain chemical needed to control appetite and maintain harmony with food –Precision Nutrition TAKE HOME MESSAGE – Creating an environment favoring Fat Loss is not just about reducing energy intake!! Do Not just eliminate the supply of energy.

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)

MACRONUTRIENT CRASH COURSE CARBOHYDRATES FAT PROTEIN

What are MACRONUTRIENTS? Protein Foods Lean Red Meat, Salmon, Omega-3 eggs, Low Fat Plain Yogurt, Chicken, Supplemental Protein Carbohydrate Spinach, Tomatoes, Broccoli, Cauliflower, Cabbage, Foods strawberries, blueberries, raspberries, oranges, kidney beans, navy beans, chick peas, quinoa, whole oats Fat Foods Mixed nuts (a variety of different types including almonds, pecans, walnuts, cashews, brazil nuts, etc, avocados, olive oils, fish oils, flax seeds, natural peanut butter, almond milk Green Tea, Biosteel Pre-Workout (Pink), Greens Supplement

MACRONUTRIENT CRASH COURSE - PROTEIN (SOURCES)

MACRONUTRIENT CRASH COURSE - COMPLEX CARBOHYDRATES & SIMPLE SUGARS (SOURCES)

MACRONUTRIENT CRASH COURSE CARBOHYDRATES VEGETABLES/FRUIT (SOURCES)

MACRONUTRIENT CRASH COURSE HEALTHY FATS (SOURCES)

CALORIC INTAKE – VISUALLY, MEN

CALORIC INTAKE – VISUALLY, WOMEN

HOW YOUR PLATE SHOULD LOOK!

MACRONUTRIENT RATIOS 30 -35% Protein Intake 35% Fat Intake 30 -35% Carbohydrate Intake We will be building on this concept of macronutrients in future lessons, but for now work at controlling portion sizes visually and the fundamentals of healthy eating.

THE QUICK AND DIRTY METHOD 1. THE RULES: 2. Protein Source with EVERY Meal 3. Vegetables with EVERY Meal 4. Complex Carbohydrates POST workout only 5. Healthy Fats EVERY day 6. Frequent Meals (3 -4 hours – they do not all have to be big) 1. BUT DO NOT SNACK IN BETWEEN SNACKS! Give your body time to mobilize fat stores.

THE QUICK AND DIRTY METHOD Morning Workout (6 am) Afternoon Workout (12 pm) Evening Workout (6 pm) Rest Day Post. Workout Whey isolate protein shake post-workout Omit Breakfast *Protein + Complex Carbohydrate Protein + fruit Omit – post workout shake instead Protein + Veggie + Fat Protein + fruit Protein + Veggie + Fat *Protein + Complex Carbohydrate Protein + Veggie + Fat Snack 2 Protein + Veggie + Fat Omit – post workout shake instead Protein + Veggie + Fat Dinner Protein + Veggie + ½ Complex Carbohydrate Protein + Veggie + Fat *Protein + Complex Carbohydrate Protein + Veggie + Fat Protein + Fat (1/2 serving each) Omit – post workout shake instead Omit Snack 1 Lunch Evening Snack

REMEMBER, EATING WELL IS: 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

END OF NUTRITION 1 THANK-YOU