Transcript Nutrition 1 - Depth Training

NUTRITION 1
BASIC NUTRITION &
EXERCISE CONCEPTS FOR
FAT LOSS –
WHERE TO START !
STEPHANIE WATSON
your name and credentials
M.Sc Physical Therapy, B.Sc Kinesiology,
MCPA, CSCS, Precision Nutrition Certified
Director of Athletic Development and
Sports Rehab, Physiotherapist, Partner
DEPTH Training Inc.
226-929-7254
TODAY’S FOCUS
To introduce the fundamental concepts of healthy eating,
metabolism, exercise and how we look to combine exercise and
proper nutrition habits to create a superior fat loss environment
in the body.
Your actions, both in terms of exercise behaviors and nutrition
habits determine whether your body is in a mode of ‘fat storage’
or ‘fat burning’.
Our objective is to have a positive influence on your exercise
and nutrition to help you improve the way you look, feel and
move!
FAST TRACK TO SUCCESS
1.
Train 5 hours per Week! Minimum. No Questions.
2.
Use resistance training and intervals, supplement with cardio
3.
Get STRONGER!
4.
Control Caloric Intake (quick = BW in pounds x 12) for total
calories/day (visual portion control)
5.
1st goal for creating caloric deficit should be increase energy
expenditure through exercise
6.
Eat a higher protein diet (30-35%, visual portion control)
7.
Complex Carbohydrates post-exercise.
HOW TO SLOW
YOUR RESULTS
1.
Train <5hrs per week.
2.
Do ONLY Cardio and no strength training or sleds 
3.
Cut calories drastically 
4.
Eat only lettuce and drink water. You will ruin your hormone
profile.
5.
Don’t get stronger. Do what you did yesterday and expect a
different result (insanity)
6.
Change your strategy again….and again….and again…..and
again.
7.
Continually stop, then start. Stop, then start. With Training or
Nutrition
WHAT IS EATING WELL?
AN OVERVIEW
1.
Making healthy choices 80-90% of the time
•
2.
28-31.5/35 meals per week
Building your meals with the proper serving size of protein
•
Men 2 palms (30-40grams), Women 1 palm (20-30grams)
3.
Lots of dark leafy greens, green vegetables, bright vegetables to
maximize nutrient density
4.
1-2 servings of fruits per day
5.
4 servings of healthy fat per day
•
Men 2 thumbs, women 1 thumb
6.
2-3L of water per day
7.
Complex carbohydrates post-exercise (or on heavy training days –
concept of nutrient timing)
8.
Basic Nutrition Supplements
•
•
•
•
•
Omega 3 (3-6g/day)
Greens Supplement (1 serving per day)
Whey isolate protein (1-2 servings per day)
Biosteel High Performance Sports Drink
*Creatine Monohydrate, BCAA’s
CREATING A FAT LOSS
ENVIRONMENT IN THE BODY
THE ‘SHRED CITY’ NUTRITION
STRATEGY
Special
Strategies
Macronutrient
Ratios
Control Energy Intake
STEP ONE
METABOLISM
WHAT IS METABOLISM?
• What is it?
•
“The total amount of energy required for each of
our physiological actions is referred to as our
Metabolism “
• What are the components?
•
•
•
•
Basal Metabolic Rate (70%)
Thermic Effect of Feeding (10%)
Exercise Activity (10-20%)
Non Exercise General Physical Activity (0 – 10%)
• How can we impact this?
•
Exercise and Nutrition (sleep and recovery)
OUR OBJECTIVE
OXYGEN DEBT =
INCREASES DEMAND
MAXIMIZING EXERCISE FOR FAT
LOSS
• 5 Hours per Week of Exercise
• 2-3 hours resistance training
• 1-2 hours Interval Training (variable Work
to Rest Ratios)
• 1 hour of steady state cardiovascular
training
• Minimum effective dose = 15 minutes
A WORD OF WARNING!
• When we decrease our caloric intake significantly, the body
preserves fat stores very efficiently. Since insulin is low,
thyroid hormone production is decreased. With this, resting
metabolism is lowered. This can take place within 24 hours of
starting an extreme diet – Precision Nutrition
• The body’s response to calorie deprivation makes rebound
weight gain all but definite once the diet is discarded. Muscle
is usually lost, so the body usually becomes fatter. – Precision
Nutrition
• If you increase physical activity and nutritious food intake,
metabolism will increase – Precision Nutrition
WE WANT TO FIND AN APPROPRIATE
CALORIC INTAKE
• Severe calorie deprivation inhibits the production of serotonin,
a brain chemical needed to control appetite and maintain
harmony with food –Precision Nutrition
TAKE HOME MESSAGE – Creating an environment favoring Fat
Loss is not just about reducing energy intake!!
Do Not just eliminate the supply of energy.
OUR OBJECTIVE
• The ultimate goal is to use EXERCISE first to create a caloric
deficit, NOT to drastically cut and restrict calories.
• We want you to think of food as NOURISHMENT for the
body and an important part of building a healthy lifestyle.
• While caloric intake needs to be controlled you should not
be under the impression that NOT eating is the answer to
losing weight.
• The goal is to start losing body fat while making healthy
meal choices with controlled, but consistent meals (energy
intake)
MACRONUTRIENT CRASH
COURSE
CARBOHYDRATES
FAT
PROTEIN
What are MACRONUTRIENTS?
Protein Foods Lean Red Meat, Salmon, Omega-3 eggs, Low Fat Plain
Yogurt, Chicken, Supplemental Protein
Carbohydrate Spinach, Tomatoes, Broccoli, Cauliflower, Cabbage,
Foods
strawberries, blueberries, raspberries, oranges, kidney
beans, navy beans, chick peas, quinoa, whole oats
Fat Foods
Mixed nuts (a variety of different types including
almonds, pecans, walnuts, cashews, brazil nuts, etc,
avocados, olive oils, fish oils, flax seeds, natural
peanut butter, almond butter, almond milk
Green Tea, Biosteel Pre-Workout (Pink), Greens
Supplement
MACRONUTRIENT CRASH COURSE
- PROTEIN (SOURCES)
MACRONUTRIENT CRASH COURSE COMPLEX CARBOHYDRATES &
SIMPLE SUGARS (SOURCES)
High Performance Carbohydrate Sources
Complex Carbohydrates






Quinoa
Sweet Potato
Whole Grain Rice
Red Potatoes
White Potatoes
Legumes
Whole Grain Pasta
 Whole Grain Bread
 Whole Grain Wraps
 Fibre 1 Cereal
 Bran Muffins
V&F
See
Table 2
and
Table 3
above
Simple Sugar Carbohydrates
Recommend:
Biosteel
Advanced
Recovery
Formula
Avoid:
Fruit Juice
Soda
Candy
Chocolate
Sweets
Pastries
Ice Cream
High Sugar
Sauces (ketchup,
BBQ sauce, etc)
MACRONUTRIENT CRASH COURSE CARBOHYDRATES VEGETABLES/FRUIT (SOURCES)
MACRONUTRIENT CRASH COURSE HEALTHY FATS (SOURCES)
CALORIC INTAKE – VISUALLY,
MEN
CALORIC INTAKE – VISUALLY,
WOMEN
HOW YOUR PLATE SHOULD LOOK!
MACRONUTRIENT RATIOS
30-35% Protein Intake
35% Fat Intake
30-35% Carbohydrate Intake
We will be building on this concept of macronutrients in future
lessons, but for now work at controlling portion sizes visually
and the fundamentals of healthy eating.
THE QUICK AND DIRTY METHOD
1.
THE RULES:
2.
Protein Source with EVERY Meal
3.
Vegetables with EVERY Meal
4.
Complex Carbohydrates POST workout only
5.
Healthy Fats EVERY day
6.
Frequent Meals (3-4 hours – they do not all have to be big)
1.
BUT DO NOT SNACK IN BETWEEN SNACKS! Give
your body time to mobilize fat stores.
THE QUICK AND DIRTY METHOD
Morning
Workout
(6am)
Afternoon
Workout
(12pm)
Evening
Workout
(6pm)
Rest Day
PostWorkout
Whey isolate protein
shake post-workout
Whey isolate protein
shake post-workout
Whey isolate protein
shake post-workout
Omit
Breakfast
*Protein + Complex
Carbohydrate
Protein + fruit
Protein + fruit
Protein + fruit
Snack 1
Omit – post workout
shake instead
Protein + Veggie + Fat
Protein + Veggie + Fat
Protein + fruit
Protein + Veggie +
Fat
*Protein + Complex
Carbohydrate
Protein + Veggie + Fat
Protein + Veggie + Fat
Snack 2
Protein + Veggie + Fat
Omit – post workout
shake instead
Protein + Veggie + Fat
Protein + Veggie + Fat
Dinner
Protein + Veggie + ½
Complex
Carbohydrate
Protein + Veggie + Fat
*Protein + Complex
Carbohydrate
Protein + Veggie + Fat
Protein + Fat (1/2
serving each)
Protein + Fat (1/2
serving each)
Omit – post workout
shake instead
Omit
Lunch
Evening
Snack
REMEMBER, EATING WELL IS:
1.
Making healthy choices 80-90% of the time
•
2.
28-31.5/35 meals per week
Building your meals with the proper serving size of protein
•
Men 2 palms (30-40grams), Women 1 palm (20-30grams)
3.
Lots of dark leafy greens, green vegetables, bright vegetables to
maximize nutrient density
4.
1-2 servings of fruits per day
5.
4 servings of healthy fat per day
•
Men 2 thumbs, women 1 thumb
6.
2-3L of water per day
7.
Complex carbohydrates post-exercise (or on heavy training days –
concept of nutrient timing)
8.
Basic Nutrition Supplements
•
•
•
•
•
Omega 3 (3-6g/day)
Greens Supplement (1 serving per day)
Whey isolate protein (1-2 servings per day)
Biosteel High Performance Sports Drink
*Creatine Monohydrate, BCAA’s
END OF NUTRITION 1
THANK-YOU