Nutrition Made Simple

Nutrition is very important, if you don't eat right you won't reach
your goals no matter how hard you exercise.

Nutrition is much more simple then many believe. A nutrition program
should be well balanced, which means eating a variety of foods from
all four food groups every day.

This would mean daily intake of:

1) Four servings of fruits and vegetables
2) Four servings of cereals and grains
3) Two servings of meat, fish and poultry
4) Two servings of milk and daily products

Your should have natural and healthy carbohydrates as 60 percent of
your calorie intake, with 25 percent high quality protein and 15
percent healthy fats.

If you are looking to lose fat you need to take in less calories
then your body burns in a day. There are 3500 calories in a pound
of fat, so if you wanted to lose a pound of fat a week you would
have to eat at least 500 calories a day less then your maintenance
level of calories. If you are not getting leaner then you need to
decrease your calorie intake.

If you are looking to gain muscle you need to take in more calories
then your body burns in a day. There are 600 calories in a pound of
muscle, so if you wanted to gain 10 pounds of muscle in the next
3 to 6 months you would have to eat at least an extra 6000 calories
over and above your maintenance level over that period of time. If
you are training and getting stronger but not getting bigger you
need to increase your calorie intake.