Performance Nutrition

• Cardio must be done.
  Weight training's main purpose is to strengthen and build lean muscle tissue, and it should not be used for calorie burning. This is the reason why circuit training and high-repetition weight training is only partially effective. Nothing burns calories and fat like cardiovascular exercise. Aim for 3 to 6 days per week of anywhere from 15 to 60 minutes depending on your fitness level and goals.



• Cut the cheese.
  No, not that. The other meaning. The average American eats more than 30 pounds of cheese each year. It is advertised as a good source of calcium, but it is also a good source of saturated (bad) fat. Pay attention to the amount you consume and try to cut it back gradually. You won't miss it, and neither will your arteries.



• Drink tons of water.
  Only 34% of Americans drink eight or more 8-ounce servings of water per day; nearly 10% don't drink water at all. Water reduces fat deposits in the body, flushes out waste and toxins, helps maintain muscle tone, moisturizes skin, and may even suppress appetite. It also carries nutrients, provides joint lubrication and shock absorption, and helps in regulating body temperature. Carry a water bottle with you at all times. Drink water before, during, and after exercise. 8 to 12 glasses each day.






• Have a cup of java.
  The amount of caffeine (about 135 mg) in an 8 ounce cup of brewed coffee is enough to raise your metabolism for more than 2 hours. Drinking it before a workout may give you an extra kick. Caffeine may help free stored fat, so your body can burn it for energy as you exercise. (If you have high blood pressure, avoid caffeine before exercise.)



• Avoid fast food.
  If you must eat at a fast food place, try a grilled chicken sandwich or salad.



• Exercise on an empty stomach.
  Studies are beginning to show exercising first thing in the morning on an empty stomach forces the body to use it's fat stores as fuel more than it would if you exercised after you ate. The theory says that if you exercise after eating, you'll burn more of the increased blood sugar levels from the meal rather than your fat stores. If your goals include losing as much fat as possible, exercise first thing in the morning on an empty stomach. However, if you feel like you have no energy then it is best to consume a small meal 30-60 minutes before the workout.



• Fatty Facts.
  Fat has 9 calories per gram. Carbohydrates and proteins only have 4 calories. Fat becomes body fat 3 times as easily as carbohydrates, and 5 times as easily as protein. The only heart-healthy fats are monounsaturated, such as olive oil. Be sure to replace the unhealthy fats (saturated) in your diet with the healthy fats (monounsaturated).