Nutrition                                        Statement and advices for today's nutrition

Nutrition is an important part to reach your goals. You can make as much sports as you like, as long the nutrition is not ok you find it difficult to realize them.

The week has 168 hours. approximate 48 hours of this time we spend with sleeping and in the end we still have 120 hours left which we call active life.
Do you really think that there is a chance by investing 2 - 3 hours sports per week, to mutate from a plump into an Adonis or Venus?
In case you have high blood pressure - is it realistic to reach your goals in the fields of health by investing 1,7 % of your weekley time? Surely you can reach something with this but it is like putting your money on a saving book instead of a real lucrative investment.

The volume of taken measures is to low. To start with 2 - 3 hours sports per week and not with 8 - 10 is correct but we have to increase the spectrum of our measures and the step wise change of your nutrition habits counts to it in the same way like the integration of healthy activities.

Nutrition is a far reaching topic and not my goal to educate you here on this web page. On the left side you can find some links which probably will open your eyes that your search for the ultimate pill will stay without results and why the body reacts on certain forms of nutrition in different ways.

The education of a Personal Trainer regular includes this topic as well. Through this knowledge the PT is able to support you with the following measures:

- Computer supported nutrition analyses and consulting
- Support for a change of nutrition habits
- Nutrition plans which are focused on your personal goals
- Nutrition seminars
- Nutrition consulting within the fields of sports and competitive sports
- Nutrition coaching (long termed)

Today’s nutrition

The today’s nutrition is filled with high energy food. If we would act like we eat, every humankind would be a high performance athlete who is working out at least 1 hour per day with a high intensity and the rest of the day we should still move over longer time and distances in moderate intensities.

The truth is obvious completely different. While most of us are moving less and less, the energy loads were getting higher and higher.

How do we have to react on that?

The fact, that humankind is moving less than 200 years ago is not deniable. Carbohydrates were an important nutrient to provide the body with fast energy to reach performance peaks. But to be honest, who of you needs to reach high bodily performance during the day and in your job. Only if you are an ambitioned athlete who’s goal is to win the next competition in a sports event. If you are one of those persons who want to reduce weight I can’t recommend a high intake of carbs at all.

The reduction of carbohydrates is an important first step in reaching your goals in weight loss.

Advice

Check out how much rice, pasta and bread you are eating during a week.

Did you know, that these foods have actually a high energy load?
100 g spaghetti raw = 300 - 350 calories (one portion 150 g)
100 g croissant (small) = 405 calories
compare with the real light food
100 g of oranges (small orange without skin) = 45 cal

Don’t think, that everything which contains less fat is healthy! Try to reduce those foods to a minimum and replace them by vegetable and fruits. Your calorie intake will be automatically less than before.

Meat doesn't mean, that it will make you fat. On the other hand chicken is not a guarantee for staying slim. The amount makes the difference because the differences between meat
are not so big!
100 g beef (filet) = 122 calories
100 g chicken = 145 calories
100g pork (average value) = 200 calories
100 g of salmon = 200 calories
100 g of duck = 225 calories

Try to get your energy from natural food of your daily nutrition. Natural food is (for me) fruits, vegetables, nuts, meat, water. Everything which is not manipulated like bread.
If you have a closer look at bread, it is nothing else than a concentrate. Someone takes the seed, peels away the skin of it, presses the oil out and makes of the flour actually bread. Better of course the whole wheat products but they still contain many energy which we don't need a lot in case aiming for a weight loss.

Don't trust people who want to sell you products which will make you slim. Do you really think by adding a special slimming shake, you will reach your goal??? The only thing which will be more slim is your wallet.

Don't make diets unless you have a problem with your matabolism which only a doctor can diagnose. Make permanent changes in your nutrition habits and life style to reach permanent changes.

If you want to try a diet, then take a diet which you could keep for a lifetime.

Why should we cut down carbohydrates and not fat?

Of course we can’t say that we should reduce one of these nutrients to zero. They are both important for the organism.

If we reduce one energy source to a minimum, the body will automatically switch more and more to another source which is available. The summary of this fact is, if you eat low fat food, the body will produce less and less enzymes to split fat to use it as an energy source. If you feed the body again with fat, he will store it much easier into the fat cells.

To train the body to burn fat, we have to feed him with fat. Just don’t start now running to the next fast-food restaurant and order tons of fries. This will not work. Also in this case we still have to remember “The energy intake must be lower than the energy turn over to reduce body fat”. It is also important to avoid eating to much saturated fatty acids which the body stores directly in the fat stores and which are more difficult to melt down!

.... will be continued!!!!

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