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May 2011 By Danny Wallis

Changing your body shape is about 70% food and 30% exercise related.   Losing weight and toning your muscles comes primarily through building a healthy relationship with food and to properly balance three main behavioural traits:

1. Eating the correct portion size

Imaging a steam engine…. In order to make the train go faster, you would need to put more coal on the furnace.  If you don’t put enough coal on the furnace, the train slows down and stops.  Fuel the fire regularly and the furnace stays hot and the train runs at full speed.  That’s how your metabolism works.  


Feeding your body little and often is the best way to metabolise fat effectively.  Too much food will slow you down and cause fat gain and too little will cause you to store fat while you burn protein (muscle) as your dietary fuel would be lower than it should be.  


Your stomach is actually about the size of your fist, which means anything more than that is probably too many calories for your body to use and will cause your body to begin storing the excess energy as fat.  

You should be eating two hand cupped size meals three times a day, with one hand full of food in between meals as a snack.


2, Balancing the content of what you eat


Now you know how much you should be eating, the next phase is to focus on what you should be eating.  Keeping things simple, half of your plate should be carbohydrates (ideally 25% vegetables and 25% starch carbs), a third should be proteins and the final 20% should be healthy fats.  


The vegetable based carbohydrates will provide you with fibre and essential vitamins and minerals while the starchy carbohydrates will keep your energy up.  Protein will help grow and repair your body whilst keeping your immune system functioning properly and the fats aid function of your nervous system and also provide you with energy,   


For a full list of healthy carbs, proteins and fats read our What Should I Eat? Article.

3. Food Frequency – Making time to eat!


With smaller portions comes an increase in appetite, which means we need to eat more frequently.  No meals should be missed and breakfast should always be as soon after you wake up as possible to keep your metabolism at top speed.

Your body needs fuelling small amounts every 3 – 4 hours.


Diarising meals is an effective way of managing your time to eat as is preparing your meals in advance.   


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How To Eat Yourself Thin

1. Eating the correct portion size

2. Balancing the content of what you eat

3. Getting the frequency of eating just right

“Feeding your body little and often is the best way to metabolise

FAT

effectively”