Healthy Habits

Adapted from the book Specialist in Fitness Nutrition by John Berardi Ph.D. and Ryan Andrews, MS/MA, RD.

These are questions you should be asking yourself if you're trying to burn body fat or gain muscle mass. If your answer is counter to what is suggested below, then make adjustments as necessary. Food can be enjoyed but when you have goals, food has utility. Its only purpose becomes to fuel your body. Treat food and exercise with respect.

Feeding Schedule

Has it been more than 2-4 hours since your last meal? If so, then it's time to feed.

Protein Source

Eat a serving of protein with every meal. Women should have 1 serving, men should have 2 servings. 

Vegetable Source

Does your meal have vegetables or leafy greens? You should eat 5-10 cups of vegetables/leafy greens a day.

Anyway you want.

Carbohydrate Source

If fat loss is your goal but you didn't just get home from the gym or seeing your trainer then put down the pasta, bread, tortillas, rice, and other starches. Instead, double your fruit and vegetable intake. If you have just worked out, a mix of healthy carbohydrates is fine.

Fat Source

You need fats in your diet from animal sources, oils, nuts and seeds. Spread fats through your day as you eat your meals. 

Copyright © 2019 Gymfirebrand.com All Rights Reserved
The material in the site is intended to be of general informational use and not intended to constitute medical advice, probable diagnosis, or recommended treatments. see the Terms of Use and Privacy Policy for more information.