Think before you eat !

You should plan out your meals with emphasis on what you will be doing in the next 3 hrs before each meal!! You should be eating 5 meals a day. If you are going to be less active only eat 400-500 calories in each meal. More active you need to bump up the calories to 600-700 calories. If the next meal comes before a workout then you need to consume 800 to 1200 calories. To insure enough energy for the training session. So the plan is to consume the most calories when the demand is the highest.

How much water do you need a Day?

Check the chart below for your fitness level:
First Step:
Need Factors
0.5= Sedentary, no sports or training or physical activities
0.6= Jogger or light fitness training
0.7= Sports participating ( moderate training 3 times a week)
0.8= Moderate daily weight training or aerobic training
0.9= Heavy weight training (daily)
1.0= Heavy weight training( daily) plus sports training, "2-a-day" training
Second Step:
multiply weight (in pounds)by the first step need factor to arrive at the recommended water intake in ounces per day.
your weight in pounds______ x ______(need factor)= ______ ounces per day
Recommendation is that you drink water eight to twelve times per day.
Ounces per day divided by 12 glasses =_____ ounces per glass
Feeling thirsty? You are already dehydrated!!

6 major Nutrients needed in the Body

Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water

Importance of Carbohydrates in your Diet

When carbohydrates are depleted in the body the rate at which fat is metabolized is reduced. Carbohydrates are ESSENTIAL in the ability to metabolize fat. 50% to 80% of your total calorie
intake should come from carbs.

Pros and Cons of weight lifting

No not the weight you lift when you stand up from the table.

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