Customize Your Body: Get Fit With Portion Sizes Method

 

 In others to burn more fat you should burn more calories than you take. And most diets don’t work for very long because they are too complex and rigid. Too many rules, too much effort, too time-consuming. If you need to lose weight, you don’t think you could ever stay on a diet that required you to count calories.

 

Sometimes you make an error when you count your calories sometimes you have no idea how the food was prepared, what kind of oil it was cooked in, or what ingredients are in the sauce so counting calories become difficult and sustainable. But I know that not everyone will count every calorie that he take expect competitive bodybuilder, personally I never count calories at all, I use another method to be more mindful about what I am eating, the method called : “Portion Size Method”. 

 

A “portion” is the size of your open hand or closed fist. It means to eat at least one portion of each of “protein, carb, vegetable, or fruit”, and with this “handy” guide, you’ll always have a way to estimate portion size at your fingertips:  

1.      3 ounces of meat, fish, or poultry
Palm of hand (no fingers)

2.      1 ounce of meat or cheese
Thumb (tip to base)

3.      1 cup or 1 medium fruit
Fist

4.      1–2 ounces of nuts or pretzels
Cupped hand

5.      1 tablespoon
Thumb tip (tip to 1^st joint)

6.      1 teaspoon
Fingertip (tip to 1^st joint)

 

 

Meal Plan To Gain Muscle : 

 

If you're underweight this plan help you to gain muscle in a healthy way 

 

Gain Muscle

• 07:00 A.m

  Protein, Carb or Fruit.

  1

• 9:00 A.m

  Protein, Carb or Fruit.

  2

• 12:00 A.m

  Protein, Carb or Fruit.

  3

• 2:00 P.m

  Protein, Carb or Fruit.

  4

• 05:00 P.m

  Protein, Carb or Fruit.

  5

• 07:30 P.m

  Protein, Carb or Fruit.

  6

 

Meal Plan To lose weight  : 

 

If you want to lose fat, you should take out the carbs and only eat Protein, vegetables, in this case your body will turn into a fat burning machine and you can eat as much as you want , because eating only those 2 sources will put you in a caloric deficit, eating carbohydrate just after your workouts

Lose Weight

• 07:00 A.m

  Protein, Vegetables.

  1

• 9:00 A.m

  Protein, Vegetables.

  2

• 12:00 A.m

  Protein, Vegetables.

  3

• 2:00 P.m

  Protein, Vegetables.

  4

• 05:00 P.m

  Protein, Carbohydrates or fruit (Post Workout).

  5

• 07:30 P.m

  Protein, Vegetables

  6

 

Food Choices ...

 

>> And of course you have to keep track everything on your body to make The Portion Sizes Method work correctly and if you're making a progress or not by:

 

. Weighing yourself every week 

 

. Checking your progress every week and make changes to your diet and workout

 

If you are not making progress, you can look at what you have been eating and make the changes to your diet and workouts and the change will be like : "Eat less food next week"," Work hard", "Drink more water" >> until you find the proper key to make your body lose fat faster.

 

Source :

· https://www.precisionnutrition.com/calorie-control-guide
· https://www.healthline.com/nutrition/portion-control
·https://www.niddk.nih.gov/health-information/weight-management/just-enough-food-portions

Make Simple Changes on Your Eating Habits

All athletes know the importance of pre and post-workout meals that are critical to recovery and improves the ability to train consistently because it ensures adequate glycogen stores for optimal performance and helps your muscle to rebuild & repair with the available protein and amino acid. 

So your body stored energy as glycogen in your muscle to produce power through your workout, but after an effort, you need to replenish the nutrients lost, here are some suggestions for pre & post-workout & the rest of the day nutrients I recommend:

• Pre-workout Nutrients
• Post-workout Nutrients

Pre-workout

Pre-workout Nutrients

The idea here is to find meals that don’t cause stomach distress, meals that make the athlete feel energetic and help maintain blood sugar… So I suggest these 5 different meals: - Apple or Banana & peanuts butter or jelly sandwich - Oatmeal with low-fat milk and fruit fresh in-season - Natural yoghurt with some raisin or berries - Dried fruit with mixed nuts - Tuna, brown rice, and roasted veggies

* Each of these suggestions includes both of Protein (to rebuild and repair) & Carbohydrate (as a fuel).

Post-workout

Post-workout Nutrients

- Low-fat chocolate milk - Low-fat yoghurt with raisin or berries - 2 Sweet flavored crackers with a tablespoon of peanuts butter - 1 Slice of whole-wheat toast with a tablespoon of peanut butter and ½ sliced banana - A veggie omelette with peanuts butter and ½ cup of roasted sweet potatoes.

Generally, I prefer to drink (like those 2 law-fat liquid options discussed above) to be ingested at a 2 carbohydrate: 1 protein ratio also helps to keep me hydrated, providing adequate nutrients and removes waste efficiently so I can perform better.

The following table represents the best nutrient sources :

Carb Dense Food :	Protein Rich Food :	Nutrient-Rich vegetable :	Nutrient-Rich Fruit :
Yam Potato Brown rice Quinoa Whole grain bread Whole grain pasta Oats	Eggs Beans Peas Fish Meat Tofu Tempeh	Broccoli Lettuce Spinach Kale Cauliflower Brussels sprouts Peppers Asparagus Green beans	Berries Apple Melon Dates Raisin

*Choose some of the following options within an hour or 2 of the training workout.

* The Rest of the Day

Here are some general rules to live by with respect to eating for optimal health and performance.

1 - Eat every 2-4 hours.

Eating more often will help you eat smaller meals, stabilize your blood sugar, ensure adequate recovery and help you maintain better body composition.

2 - Eat carbs only when you deserve to.

Eat carbohydrate foods such as pasta after your workout. That’s when your body needs them the most. And that’s when you are the least likely to gain body fat from an overreliance on dietary carbs.

3 - Combine with both carbohydrate and protein.

Protein and carbohydrates make an awesome recovery combination and repair any damage caused by your workout.

4 - Eat vegetables.

It is recommended that you get a variety of vegetables per day.

5 - Learn to Love Healthy Fats.

There are three types of fat, saturated, monounsaturated and polyunsaturated. Eating all three kinds can dramatically improve your health and turn your body to a fat burning.

6 - Drink mostly zero-calorie drinks.

The best choices are water and green tea. Obviously, this rule can be broken in moderation but the more beverages you have with calories the harder it is going to be to get fit.

7 - Focus on whole foods.

it's better to eat whole foods than taking a supplement. Try to eat a whole healthy food by choosing protein sources that are nutrient-rich and lower in saturated fat and calories and if you want to maximize your muscle gains; then supplement with protein powders, superfoods and fish oil will be good for you.

8 - Balance daily food choices with a healthy variety.

Healthy eating doesn't have to be boring. Change your veggies or your protein sources or your fruit, you can also use and change your favourite herbs and spice. Variety is going to make this strategy of eating much more pleasant.

In the end, the workout nutrition strategies above can really make a difference if you start by improving overall diet quality and incorporating basic Precision Nutrition style habits.

3 Best Books For Personal Trainers Of All Time

 

 

The most influential trainers we know read voraciously an hour a day, minimum. They read books about Fitness, Health, and nutrition, along with some that explore the bigger questions about Fitness world. The following coaching books were selected because they can fulfil this need for you. These books will challenge you to question your current perspectives and grow in unexpected ways.

Click the links below to jump to a category or scroll down to see all my Books recommendations:

 

1- How to Win Friends And Influence People

 

2- Nutrition

 

3- Fitness Motivation

 

1- How To Win Friends And Influence People 

This was really the world's first self-help book and undoubtedly helped many people like me to build their self-esteem.

This book is well written and provided with good example that makes you understand the ideas of how to have Healthier, Happier and More Positive Relationships with people. 

It describes how could you build a new life, relationships and make friends easily and quickly by influencing others and win them over to your way of thinking. The book gives some advice that could help you to improve your conversation skills and makes you more entertaining. I recommend this book for everyone… because the principles of this book could be used in the social and professional level, which will lead to success in both of them.

2- Nutrition

 

What we choose to eat has a big implication not only on our waistline but also the environment and planet as a whole. In this book, you’ll learn how to save your health along with the economy, communities and planet, one bite at a time.

 The book gave me a new perspective on health, food supply and also how to support environmentally responsible companies, you’ll learn how to earn a healthy lifestyle.

 

 

3- Fitness Motivation

 

It's very rare to hear fitness trainer talking about mind and body at the same time. Finding books to motivate you to exercise isn’t just about doing specific workouts, they should also consider mental and emotional factors. 

The authors of this book focus on the Fitness Mindset, and aim to change the way people think about exercise, health and themselves. If you want to give yourself a push when your progress stalls, so this book is highly recommended for you and for your trainers because you’ll find everything about exercise, motivation, healthy eating habits, nutrition supplements, fitness, and the beginners weight loss journey.

 

 

I hope this list helps you on your path - Health is wealth

4 Reasons To Use The Tabata Training Method

 

 Tabata It's a type of  high intensity training consists of 8 sets of quick-paced exercises each performed for 20 seconds divided with a little break of 10 seconds, and here're the reasons why you'll want to know more about it.

 

1. It's only 4 minutes !

One big reason (or excuse!) for people not exercising is because they don’t have enough time. Well the Tabata workout can be literally done in 10 minutes, including warm up.  After a Six minute warm up, the Tabata is a four-minute session consisting of eight intervals of which you exercise at a very high intensity for 20 seconds and then 10 seconds rest. Surely there's time for that?

 

 

2. Increase your metabolism

 

The word metabolism describe all biomolecule reactions in your body, in other words, its means how your body consume nutrient and oxygen to use theme to fuel every activity you do.

 If you did properly your Tabata exercises, its will increase your metabolism and will keep your body burning calories long after you’ve finished the workout because your body is trying to work much harder to keep up with this high intensity training causing your heart to pump faster.

 

 

3. More efficient for weight loss

 

As I said before, that The high intensity training makes your  metabolism exhausted, at this point it's will continue  to use more fat and stored energy than normal for hours after the workout ends. It’s the gift that just keeps giving.

 

 

4. No equipment needed  

 

 Doing the right exercises with no - equipment will let you target muscles you don’t regularly use when working with the gym machine equipment. If you’re looking for a challenge, Tabata will be the best choice ... you don’t actually NEED anything at all.

 

 

6 Ways To Make Your Salad Tasty And More Filling

 

 

 Salads are often considered a healthy food choice, and a great meal option, especially during the summer months, but they can become a little tedious if you're sticking to the regular tomato, cucumber and grilled onion on a daily rotation.

There are a lot of fresh ingredients that you can add to your regular healthy salad to make it healthier and more satisfying. You can hit your energy intake and macronutrients by adding some ingredients, making it feel like a full, satisfying meal, rather than a side dish.
Here are a 6 recommended substantial variations for your salad to make your meals a little more enticing.

1. Greens are more nutrients than lettuce

There’re many leafy vegetables that can be used as a salad bedding, include spinach, kale and broccoli… so give these a try  to replace your own standard variations and get more nutritional impact from your healthy veggies salad

 

2. Make your salad colorful

Give your salad a touch of color. Apart from tomato, you can add some vegetables that can make salads more nutrient dense like : sweet potatoes, beetroots, carrots, bell peppers, red cabbage, mushrooms, olives or baby corn.
 

 

3. Fruity goodness

To make some texture and flavor you can choose to add sliced apples, berries, grapes, orange, pomegranate or a fruit fresh in season.

4.  Chicken salad

Chicken, the most welcoming choice for your salad, but you can replace it with boiled eggs, seafood, beef, chickpeas, legumes and beans.

 

5. Grains are awesome 

Grains like brown rice, quinoa, couscous are versatile and with a touch of seasoning, taste great too. They can provide you with additional energy, protein and fiber you need to make you more satisfied after your meal. 

6. Go for healthy fats

You can add some nuts, seeds for toppings, or olive-oil and vinegar-based dressings instead of the heavy cream ones.

Looking for more nutrition advice?

Read more about How TO Customize your body you'll learn how to lose weight and gain muscle in a healthy way

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