Workout Wednesday

Holla, its Wednesday and that means it time for another edition of Workout Wednesday. Today I am back with another Tips from the Trainer! My main squeeze trainer Sam has some good food and diet tips for you today!

I come from a family where cooking is important and is done (very well) by all members in the family- especially my Dad. So if there is one thing this trainer doesn’t shy away from, it is food.  One thing I like about Lynn is her love for food and her willingness to cook.  You don’t find that often these days, but that is a whole ‘nother subject. Anyway, Lynn likes to complain to me about having to turn down the cookie tray in the lounge or she’ll complain to me about not turning it down after her carbrageous guilt trip kicks in.  Either way, I am going to hear about it.  Lynn, however, is no different than anyone else when it comes to dieting, meal planning, or maintaining a healthy lifestyle.  We all want to be able to look the way we want, while eating the way we want.  The person who figures out a way for everyone to accomplish this without the use of anabolic steroids will win a Nobel Peace prize someday.  Unfortunately, my daughter is only 6 right now so we will have to wait until she gets a little older to accomplish this.  So while we wait, I will go over a few ways we can eat to satisfy both ends of the spectrum.
CARB CUTTING THROUGHOUT THE DAY This type of eating allows us to be bad in the morning and then tighten up each meal as the day goes on.  Now each meal, we still want to be high in protein; however, earlier in the day, we can have carbs so long as we make it a point to cut them completely after lunch or so.  Make lunch your last meal with carbs and thereafter just each greeny veggies and lean protein.
CARB LOADING This type of eating is unique inasmuch as eating poorly (you know, fun eating) is not only allowed, it is necessary for weight loss and goals.  Unfortunately, it requires a ridiculous amount of discipline for five and half days throughout the week.  Here is how it works. Each regular day, you are allowed one meal with 30-50g of carbs. The other 5 or so meals, because we are eating 5-6 meals a day, will be nothing but greeny veggies and protein.  You have to eat like a rabbit for five and half days. No cheating!  Then at the end of the carb cutting week, you get a glorious 8-9 meals (a day and half) of whatever the heck you want.  This is called the carb loading phase. It is essential for glycogen restoration necessary for muscle growth and fat burning. It will also give you the energy you need to get you through the upcoming carbless week.  After your day and half of heavenly eating, you immediately go back to your rabbit way of life. Rinse and repeat.
IIFYM (If It Fits Your Macros) Many of you have heard all the rage about this IIFYM, or "If It Fits Your Macros", way of life. It is especially popular in the stage fitness world.  The diet operates under the assumption that if you understand your macros, you can consume almost any type of food so long as it fits your macros.  “Macros” is a fancy word for carbs, proteins, and fats.  Many studies today have found that consuming the correct ratio of carbs to proteins to fats is the most effective way to weight loss/muscle building.  The plan uses an individual’s current weight, their goal weight, and height to formulate the correct ratio. Now this is usually done by a professional; however, an hour of research on google will save you from paying someone for this (Lynn, please do not give out my last name, every trainer and nutritionist will want my head for this).  So a woman looking to lose 10lbs might consume a ratio of 40% carbs, 40% protein, and 20% fats each meal.  Likewise, a man looking to bulk up 10lbs would look to be around 55% carbs, 35% protein, and 20% fats.  So if you can construct a meal to fit these ratios, it doesn’t matter what you eat. Pretty cool, huh?
In the end, I get back to always doing what makes you happy.  My body, itself, goes through seasons.  Sometimes I look like a trainer, sometimes I look like I need one. It all depends on what is going on in my life and what it takes to make me happy. So whether you do the Carb Cutting, Carb Loading, of If It Fits Your Macros, just remember: ISMH- IT SHOULD MAKE YOU HAPPY.
Cheers!

Hope you all enjoyed this edition of Tips from the Trainer. And seriously he has the most gorgeous daughter ever... for real....