Fitness tips and training methods, this video focus' on nutrition facts.
Read the full transcript »
Hello! My name is Darin Steen, coming to you from FatLossLifestyle.com. I'm the creator of the Fat Loss Lifestyle 12 Week body transformation system. Here today to talk to you about one of the three major pillars of health. The three pillars of health are the foods that you eat, the thoughts that you think and the exercise that you get. Everybody wants those ripped abs, everybody wants to know how to have that dream body and a dream life. Well, nutrition is the biggest factor in that equation and I'm here to talk to you today about gaining muscle and losing fat at the same time. It’s not easy but it’s definitely possible after you listen to the short little bit or you have a much better idea on how to eat the foods that you eat, correctly. Anybody who lost weight geared for some way. He ate hoagie sandwiches and lost a hundred pounds, but he doesn’t look strong and healthy. There's a new Mc Donald’s diet. Yeah, you can lose weight by eliminating your calories, but we’re talking about having energy. We’re talking about real energy, not a feather and enough wrappers. We’re talking about living strong and long and body building nutrition comes down to four things. It’s about less calories. You have to take in less calories then you're burning. It’s like a checking account. It’s common sense in that aspect but it’s not easy. It comes down to quality calories, try to get in more unprocessed foods, foods don’t come out of a box. If it’s made in a plant don’t eat, if it comes from a plant eat it. My motto was lean, green and marine. For the most part it’s just real general but lean, red meats, lean proteins, green carbohydrates, vegetables, anything if it rots it’s good for you. And marine quite a bit of fish is a great source of fat and protein. The second part of the nutrition equation small meals often. To reach your metabolic true potential you have to eventually eat three to four times a day. I'm sorry, every three or four hours, four or five or six times a day. Now we can work up-to-date. You don’t want to automatically jump into that if you're typically eating two meals a day. You just start out eating three meals a day. Cut the meal portions in half and then eat more often. We work back to that. That everybody wants to knew the micronutrient profile of your meals. All that means is how much protein and how much carbs in each meal. In general, how many grams of protein you want. Let’s go small, medium and large. For your smaller person, women or smaller men on 150 pounds, 15 to 20 grams of protein every time you open your mouth. For the medium, a little bit bigger I’d say a 150 to 18 pound per person and working out intensely, three or four times a day 20 to 30 grams of protein and for the big boys like me, I weigh about 200 pounds. I'm working on a intense like a lot of muscle mass, 30 to 40 grams of quality protein in each meal is a really good target to shoot for. Now grams of carbs every meal needs to be combined together with the carb. For the small portion, people with the women or the man on 150 pounds, maybe 50 to 100 grams of carbs, for the medium about 100 to 200 grams of carbs combined together with your protein and for the bigger size, 200 to 300 grams of protein in each meal every time you eat. Now, here’s the key, carb cycling. Let’s try to split up your work out less to intense, interval cardio first thing in the morning two or three days a week and those days you eat only non-starchy carbs. Non-starchy carbs are vegetables, green beans, salads, apples, grape fruits, those types of carbs. On the other days that you do intense weight training two or three times a week, then we throw the starchy carbs in for two or three or four meals a day. Start your carbs meaning quality sources like brown rice, welled rice, yams, sweet potatoes, maybe a whole grained bread, a healthy bread occasionally or a whole grain pasta. Those are starchy carbs that we want to throw in. In micronutrients that we’re talking about earlier,
Copyright © 2005 - 2014 Healthline Networks, Inc. All rights reserved for Healthline.