Josh Monteiro

Personal Training Handout

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 Nutrition

1. Eliminate Excess Fats, Salt And Sugar From Your Diet Immediately.

This includes all soft drinks, cookies, chips and deep fried foods. These items have no nutritional value.
After a couple of weeks, you won't want them anymore anyway.

2. Take The Time To Eat Breakfast In The Morning.

Breakfast should include complex carbohydrates and clean protein. Essentially, complex carbohydrates
provide energy and the protein ensures that the body has material readily available for rebuilding tissues.

Combining the complex carbohydrate with a protein stabilizes blood sugar levels and stokes the
metabolism. Fail to provide your body with the energy that it requires to function properly and it will feed
off of your muscle tissue and ultimately hamper your metabolism. A good combination here is a bowl of
oatmeal, eggs, grapefruit and a cup of coffee.

3. Eat Five To Six Small Meals Per Day.

This one requires some planning. The "meals" referred to consist of a protein, complex carbohydrate, and
a fibrous carbohydrate. Some good combinations include:

Chicken/Brown rice/Broccoli

Tuna/Medium baked potato/Green beans

Lean cuts of beef (once a week)/Sweet potato/Salad

Salmon/Quinoa/Asparagus

4. Eat Every Three Hours.

This also requires some planning. Eating every three hours keeps the blood sugar/insulin levels stable
throughout the day, controls cravings, prevents binging, reduces fat storage and keeps the metabolism
burning hot.

Since you hear the word "metabolism" quite frequently in conjunction with nutrition, let's take a quick
look at what it means. Basically, "metabolism" is the rate at which your body burns through food. When
you hear that someone has a "fast metabolism," this simply means that the person's body is efficiently
using the calories derived from food whether active or at rest.

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Here is the thing; eating frequently makes you burn more calories. On the contrary, missing meals
immediately slows the metabolism, triggers the body's starvation response and thus sounds the death knell
for fat burning.

Ever wonder why people that consume few calories and perform cardio until they drop see very little to
absolutely no results? A slowed metabolism. That's why. Frequent eating combined with the right food
choices will super-charge the metabolism and turn your body into a virtual fat incinerator.

5. Avoid Simple Carbohydrates.

Simple carbohydrates are those found in refined sugar, honey and fruit juice. This type of sugar will
provide quick energy but will also let you down just as quickly.

Sugar significantly disrupts proper insulin metabolism ultimately causing fatigue and promoting
fat storage. This cycle is certainly not something that you want to encourage. The bulk of your
carbohydrate consumption should come from slowly digesting complex carbohydrates such as:

Oats

Brown rice

Wild rice

Barley

Spelt

Quinoa

Sweet potatoes

Legumes

6. Watch Out In The Evening.

Ever notice that you tend to crave refined sugar in the evening? When the sun goes down, the basic "feel
good" hormone called serotonin responds in kind. When we experience a low-serotonin state, the body
sends a signal to the brain screaming for a quick "pick me up."

The brain reacts by providing a nagging, nail-biting, jump-out-of-your-skin craving for foods that contain
refined sugar like cookies, ice-cream and cake to spike serotonin levels. All is good for awhile . . . until
the low serotonin state inevitably returns and the vicious cycle begins anew.

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Don't Give In To The Craving.

How do you quell the craving?

First, do not have any of these foods readily available for consumption.

Second, turn on as many lights as possible to boost serotonin.

Third, do something else like go for a quick, invigorating walk outside, read, take a shower, drink some
water or crochet. Whatever it takes to distract yourself.

7. Taper Your Calories.

Breakfast should be your largest meal and dinner your smallest. Because you are essentially fasting while
you sleep, it is unlikely that your body will store the early morning meal as fat. Conversely, in the
evening, the metabolism naturally slows down and is at its absolute slowest when you are asleep.

Accordingly, the body is much more likely to store the calories consumed in a substantial dinner as fat.
The general rule here is to eat breakfast early enough so that you can get in all of your required meals
with your final meal consumed two to three hours before you go to sleep. Does this require some serious
commitment and steadfast dedication? You bet. Are the results worth it? No question

8. Shift Complex Carbohydrates.

Depending on your own personal schedule, an effective technique and excellent way to taper your
calories is to consume all complex carbohydrates before 3:00 in the afternoon. The meals that you
consume after this hour should consist of clean protein and legumes.

9. Eat Dietary Fat

Understand that fat does not make you fat. On the contrary, consuming the proper amount of fat increases
metabolic rate and actually helps burn fat!

While you should avoid large amounts of saturated fats, trans-fats, hydrogenated or partially
hydrogenated oils in your diet, you should derive a minimum of 15-20% of total calories from good,
dietary fat.

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We need dietary fat for proper hormone production, joint health, cell membrane integrity and healthy
skin, hair and nails. Some good sources of dietary fat include:

Olive oil

Salmon

Trout

Mackerel

Nuts

Seeds

Avocados

Natural peanut butter

10. Drink Plenty Of Fresh Water.

Water is the most abundant nutrient in the body and is involved in every single physiological process.
Approximately 60-70% of your body is comprised of water.

Water:

Water helps eliminate waste and toxins, regulates the body's temperature, transports nutrients, helps
muscle tone, reduces sodium buildup, relieves fluid retention and helps metabolize fat. In fact, water is
essential to the fat burning process. So, flood your body with fresh water throughout the day.

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 Sample Meal Plan
Meal 1:

1 whole egg

4 egg whites

1/4 cup of oatmeal

Meal 2:

Protein shake

Meal 3:

1/4 cup of rice

1 cup of green beans

4 oz of chicken

Meal 4:

1/4 cup of sweet potato

4 oz of chicken

Meal 5: Post-Workout

Protein shake

Meal 6:

4 oz of fish

1/4 cup of rice

1-2 cups of salad

2 tsp of fat free mayo

Meal 7:

Protein shake

1 oz of lean meat

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 How Many Calories Should You eat per day?

It's Relative

Technically, there is no magic number of calories we should all eat each day to lose weight.
While most people can lose weight eating around 1,500 calories, you can assess your own
personal caloric needs with a little math.

Why Estimate Your Caloric Needs?

To estimate how many calories you should consume in order to maintain your weight, you'll
need to do a little math. By using a simple formula called the Harris-Benedict principle, you can
assess your basal metabolic rate -- also known as your BMR.

(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower
than the results you get with this formula.)

Calculate Your BMR

Your BMR is the amount of energy your body needs to function. We use about 60% of the
calories we consume each day for basic bodily functions such as breathing.

Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.

Calculate Activity

Step two: In order to incorporate activity into your daily caloric needs, do the following
calculation:

If you are sedentary : BMR x 20 percent

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Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your
current weight. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.

Create a Calorie Deficit

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back
your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.

So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If
you exercise to burn off 500 calories a day you should lose approximately one pound per week.
Do both, and ... you get the picture. Ideally, you should do a combination of both, (such as cut
back 250 calories; burn an extra 250 calories).

Your weight loss will vary from week to week and at times you may even gain a little weight --
if you're working out you could be developing muscle, which weighs more than fat.

The long-term results are what matters.

Lose at a Healthy Rate

A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per
week will mean the weight is less likely to stay off permanently. Never cut back to fewer than
1,200 daily calories without medical supervision.

To find out how you are spending your current calorie intake, keep a detailed food diary for at
least one week.

Make the Cut(s)

With careful review, you will find ways to cut back those 250 calories a day: the milk in your
cereal ... the can of soda you drink daily ... the butter on your toast.

Making little changes like these will really add up in the long run.

Check the calorie content of the foods you recorded in your food diary on paper or keep your
actual food diary online. Pay attention to serving sizes -- if your portion consisted of two
servings, be sure to double the calories. Use a measuring cup or scale to measure your portions
until you learn to "eyeball" them.

Next, find foods you can do without altogether, reduce portions of, or switch for lower-calorie
alternatives.

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And guess what? It's easier than you think. Take it one meal at a time. Or even one food at a
time. And then, one day at a time.

Tomorrow, trade whole milk for reduced-fat milk The next day, try diet soda instead of regular.
Three days in, switch to light wheat bread instead of white. All the calorie-reductions you make
(and stick to) will add up in the long run.

Burn it Off!

Becoming more active will knock the remaining 250 calories out. For example, a 180-pound
person who walks at a brisk 3 mph will burn just over 250 calories in 45 minutes.

Experts agree that it's easier to exercise than to cut the same number of calories that exercise
shaves off. In other words, it's just plain easier for us to be a little more active than to do without
more food to achieve the same calorie reduction.

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 Weight Training
For Women - Get A Lean and Toned Body

I'm always surprised by the number of women I meet at the gym who never lift weights. Many
women have no problem getting in their cardio workouts, but for a variety of reasons, never hit
the weight room. Weight lifting has so many benefits for women. Here are just a few:

The obvious - you will look better. Lifting weights builds, shapes, strengthens and
sculpts problem areas.

It will make you physically stronger. This will help you with everyday chores such as
lifting and carrying your children, laundry and groceries.

You will lose body fat. Adding lean muscle mass increases your resting metabolism rate.
Each pound of added muscle burns 30-50 additional calories per day. That can really add
up!

Lifting weights increases bone density and decreases your risk of osteoporosis.
Besides getting enough calcium, this is the single most important thing you can do to
protect your bones!

It will reduce your risk of injury. Lifting weights not only strengthens muscles, but also
connective tissues and joints. Don't avoid weights because you have bad knees, ankles,
etc. Instead, concentrate on strengthening the muscles surrounding your joints - you may
be surprised how much better you feel.

Lifting weights will improve your attitude and help fight depression. As you become
physically stronger, you will feel more confident, capable, and mentally strong. This may
be the best benefit of all!

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 The Truth about Cardio and Spot Reducing

if your goal is to lose body fat and build muscle, then effective training routine would be one in
which you do your weights before your cardio or just cardio first thing in the morning.

The reason why it is important to do your weight training before your cardio is because each
activity has it's own energy supply source.

o Anaerobic exercise, such as weight training uses stored glycogen (i.e. carbohydrates) as
its energy source.
o Therefore prior to engaging in anaerobic activity, it is necessary to fill the body's
glycogen stores as much as possible in order to get optimal results during your weight
training sessions.

Aerobic Exercise
o Participation in aerobic exercise (e.g., bicycling, running) necessitates the utilization of
both glycogen and fat stores for energy.
o At the onset of cardiovascular activity, your body will rely primarily on glycogen stores
for energy.
 Carbohydrates are the body's preferred source of fuel.
 Depending on your cardiovascular fitness, your body will burn its glycogen for
energy for the first 5-25 minutes.
o Your body will begin to burn the most amount of fat when it enters the second stage of
cardiovascular activity.
 While in this second stage, you will not only burn the greatest amount of fat, but
you will continue to utilize your glycogen (i.e., sugar) stores.
 It is not possible to burn fat alone without the presence of glycogen (i.e., stored
glucose).
Anaerobic exercise
o Weight training workouts only utilize glycogen for energy, therefore your glycogen or
carb stores need to be as full as possible before your weight training sessions.
o A significant amount of both glycogen and fat stores are depleted during cardiovascular
activity.
o If you begin your workout with cardio you will have exhausted a substantial
amount of your glycogen stores.
o As a result, when you begin your weight training routine you will not have the
energy necessary for an optimum and productive workout.
 Keep in mind how important it is for you to have eaten properly before your
workout.
Weight Training
o Weight training uses Glycogen (Carbohydrates) and cardio uses glycogen and fat.

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 o Our bodies are genetically programmed to carry a certain amount of body fat in
particular areas.
 Women generally carry additional fat in the hip and leg areas, and men
may have excessive fat around their mid section.
 It is not unusual to see a woman with a petite upper body and a large lower
body or a man with a gut and thin legs.
o In order to lose fat from any area of the body, an "energy deficit" (i.e. the amount of
calories burned exceeds the calorie intake) must occur.
 For example, if 2500 calories are burned daily and the caloric intake is 2000,
the body will turn to stored calories (body fat) to provide for the calorie
deficit.
o The region of the body which first experiences a noticeable decrease in body fat will
vary from person to person because it is genetically predetermined.
 Women may first see fat go from their upper bodies, despite the fact that
their fat stores may located predominantly in their lower bodies.
o Body areas, which are not "toned", simply contain excess body fat.
o Muscle is always "toned"(i.e. firm).
 Unfortunately many people can't see their toned muscle because it is covered by
a loose layer of fat.
 It is only possible for you to reduce body fat by burning more calories than
you eat.
 A loss of body fat will allow you to see or feel the already firm muscle tissue.
Therefore, it is not necessary to perform specific exercises to reduce
fat or to "tone" a particular body area.
If you follow your exercise and nutrition recommendations you will
eventually lose fat throughout your body.
No one can predict where you will lose that fat first or last.
Bottom line is this!
o Build muscle tissue to increase your ability to burn fat and/or calories.
o The more muscle you have the more calories you burn at rest!! Plain and simple.
o Don't waste your time on specific areas to burn fat from those spots.

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