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YOUR DIET IS 90% OF YOUR FITNESS GOALS! 10% IS EXERCISE.

JUNE 29, 2016

While working out and transforming your body, a commonly overlooked factor is diet.”

Sure, working out hard will allow for some change in your physique, but the true task is to feed your body the necessities it requires for gaining lean muscle mass, decreasing body fat and keeping up the energy level for these extra activities. It is okay to indulge sometimes, but a lifestyle change of healthy eating will not only ensure a maintained physique, but also healthy insides for disease prevention. It has been said that protein is the muscle nutrient and is the staple of any diet, especially to serve the dietary needs of an athlete. Next to water, protein is the most abundant material in the human body. It is present in muscle, bone, connective tissue skin and blood. Some types of food that are good sources of protein are Chicken, Turkey, Orange, Salmon, Tuna, Sirloin Steak, Ground Beef, Eggs, and Cottage Cheese. Stamina and Endurance are a major factor in the gym. Carbohydrates, The Energy Nutrient, fuel the body by providing our muscles with glycogen, while working out, and helps us to optimize our athletic performance. Carbohydrates should make up about 55-60% of your total caloric intake, depending on your activity level. Some varieties of foods with good carbohydrate sources are Potatoes, Rice, Squash, Oatmeal, and whole wheat breads. Fats, The Essential Nutrient, are an important and necessary nutrient for everyone. That is, some fats, there are those that are saturated and are not good for your cholesterol levels, potentially causing clogged arteries. The fats that are considered good for your body are unsaturated fats. These can actually help protect against heart disease by reducing cholesterol and providing the body with extra energy. Some great sources of unsaturated fat are Safflower Oil, Olive Oil, Flax seed Oil, Sesame Oil, and Fish Body Oil. Also, Drinking water during exercise is necessary to sustain performance and to avoid injury. What to drink and how often to drink it really depends on the duration and type of workout you are doing. There are some activities like long distance running which may require more than water. A general hydration rule is to drink one 8oz glass of water for every 15-20 minutes of exercise.

Moreover, exercise increases one’s appetite. After all, when you burn off calories being active, your body will often signal you to replace them. When you lose weight, metabolism often slows. Many people believe that exercise can counter or even reverse that trend. Research, however, shows that the resting metabolic rate in all dieters slows significantly, regardless of whether they exercise. This is why weight loss, which might seem easy when you start, becomes harder over time. Many people think of dieting as a drastic and rigid change, with a high risk of putting the pounds back on. What is more likely to succeed is gradual change, made in a much more sustainable way. If you really want to improve your athletic performance and your appearance then diet is crucial, regardless of how much you exercise. You eat more often than you work out. Food is responsible for building muscle, and your metabolism is responsible for losing weight. You can smash gym session after gym session but if you do not eat right you will have limited results.