Full Service Nutrition

Performance, body composition (being toned vs having too much body fat) and good general health are not only dependent on what we eat, but also the lifestyle we lead.

Overweight, sedentary people usually have these in common: they lead stressful lives that don’t have a balance of work and play.

When looking at nutrition; it is vital to look at what type of exercise an individual gets, as well as whether they are taking the necessary actions to recover from exercise.

It is very important to note that after the age of 25, we experience a decline of 2 to 4 % in our resting metabolic rate. That’s pretty important because the resting metabolic rate accounts for 60 % of the calories that we burn in a day. If we don’t utilize intense exercise, by the age of 40 a person could have a resting rate of 1300 calories per day. That is a slow metabolism. The only way to restore a slowed metabolism is to preserve existing muscle, add more muscle, and eat to fuel muscle growth. Muscle is active tissue, fat is not. The strategy to preserve muscle mass is to eat enough food that has a high nutritional profile and do exercise that recruits many muscle groups and is done near your maximal heart rate. This causes a positive cellular stress and adaptation to occur in the body. This causes a cascade of increased protein turnover, muscle building (providing a proper program is followed), a high energy cost (calories burned both during the activity and at rest), as well as cardiovascular benefits.

Basically, a body that utilizes more oxygen in a day, is a body that is not in a slow, steady state of decay.

The only way to a healthy functioning metabolism is to do intense exercise that adds muscle tissue, to eat to support muscle growth and maintenance, and to get quality hydration and rest.

The biggest challenges to long term success are the strategies that most people employ to lose weight:

  • They add in more cardio type exercise, which is great to burn calories but does nothing for changing body composition. Because activities like running burn lots of calories, they feel hungrier and eat more of the wrong foods.
  • They skip meals in hopes of losing weight. That only serves to lower the resting metabolic rate.
  • They don’t eat enough protein, fruits and vegetables.
  • They don’t move enough, or sleep enough.
  • They get too many of their calories from prepared, boxed foods and sugary beverages.
  • They look at short term fixes and give up because they are too restrictive. They either restrict whole food groups, or eat low quality macronutrients, or not enough good fats. They don’t have the energy for intense exercise.
  • If they do employ training with weights, they do so without knowledge of proper biomechanics, and only work from the posture they live in: hip flexors, spinal erectors, upper trap and neck muscles. They either get tight, don’t see results, get injured and give up. A great majority of people never use their power muscles. This is where metabolic potential exists.

Good results start with the basics:

  1. Decide what you want. You must match your goal to your diet and exercise plan.
  2. Be honest with what you are starting with. If you have had children, have never properly strength trained, have been sedentary for 10 years, etc., it is not realistic to expect quick results.