| PEAK PERFOMANCE TRAINING NEWSLETTER |
| PEAK PERFORMANCE TRAINING |
| JUNE 2009 |
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ADEQUATE WATER INTAKE Drink between 96-128 ounces per day spread evenly throughout waking hours. MULTI-VITAMIN & MINERAL SUPPLEMENTATION At a minimum, take a quality vitamin/mineral supplement 2 times per day. MEAL PLANNING Plan meals ahead of time and stay on a consistent schedule. MEAL TIMING Plan to eat meals at approximately the same time every day to increase the efficiency of the bodies’ digestive process. EAT EVERY 2-4 HOURS Eating throughout the day increases energy levels and decreases hunger. This provides your body with the energy it needs to perform daily activities and manage stress. It also decreases hunger, the primary cause of overeating. Frequent, small meals give your body the glucose and glycogen it needs to fuel workouts. This allows lean tissue to be spared and body fat to be burned as fuel. BALANCE Distribute protein, carbohydrate and fat throughout the day and at each meal. Eating meals balanced in protein, carbohydrate and fat gives your body everything it needs to function efficiently and feel its best. CONTROL PORTION SIZE Most people eat much more than needed at any given meal. Eating smaller meals throughout the day will keep blood sugar levels stable and reduce the tendency to overeat. EAT WITHIN 60 MINUTES OF A WORKOUT Eating a properly balanced meal within 30-60 minutes after your workout replaces glycogen stores and gives your body the energy it needs to repair and build lean muscle tissue. SODIUM REDUCTION Many clients experience a substantial weight loss in the first week of the program (up to 8 pounds!) just from reducing sodium intake. A high sodium diet leads to water retention (weight gain) and greatly increases the risk for future cardiovascular risks. EXERCISE All weight loss programs should include strength training 3 times per week to maintain and build muscle tissue. Aerobic exercise should also be done a minimum of 3 times per week to metabolize the bodies’ fat stores as an energy source. |