Known as the physique transformation specialist with a twist, Dianne’s Living Fit Online™ program has helped thousands of people live stronger, healthier, happier lives. “While most people come to me with their eyes pointed on the aesthetic end of fitness, they ultimately come away not only looking great, but with a renewed outlook on life.” Dianne has trained personal, corporate, and online clients from all over the world using her 12-week proven system, which combines brief, enjoyable workouts (taking less than 4 hours per week to perform) great food, fun accountability tools, and guidance designed to train the whole person.
We've all heard the familiar mantra "calories in - calories out" right? For years this has remained the tried and true chant of the weight loss industry. While there's plenty of hard scientific evidence to back this theory, anyone who has tried to lose weight simply by cutting calories knows there's a lot more to the story than just eating less food.
So, the real question is, "What's the missing link?" I can tell you with all certainty that, no matter what the goal, whether you're interested in losing fat, gaining muscle, getting healthy, reversing the aging process, or training for competition; there are three keys to getting the results you're looking for from your nutrition plan:
Feed The NEED: The body needs balance. In addition to counting calories, it is important to look at your breakdown of proteins, carbohydrates and fats. While there are varying opinions on the ideal combination, I recommend that my clients strike a balance of 40/40/20; 40% protein, 40% carbohydrates and 20% unsaturated fat. (Take a peek at some of my most successful clients http://www.lovelivingfit.com/Success_Stories.html and you will see how nicely this works!) A good way to check your daily intake is to use one of several free online nutrition tracking systems such as FitDay.com. Plug in a few days of eating and you will see right away where you need to make adjustments.
Feed The BABY: The truth is, your need for a continual flow of calories throughout the day (about every two to three hours) has never really changed. While we are led to believe that we outgrow the need for regular "feedings" as we reach adulthood, the fact is, moving to larger, less frequent meals is more a product of industry than it is health. Our busy lifestyles demand that we condition the body to "stay quiet and wait" until it's convenient to eat and, in the process, the body is forced into fight-or-flight mode. This all translates into a thicker middle. The longer you go without food, the more likely it is that your body will store more fat while it hangs on (for dear life) to what it's already got! Try going back to feeding yourself as you would a baby by consuming smaller meals more often - a palm size portion of protein and a fist size portion of carbohydrate every 2 to 3 hours - and you will be amazed at how quickly the excess baggage comes off. Think tuna and pasta; steak and potato, cottage cheese and blueberries... remember to keep portions small, throw in some leafy greens and drink plenty of water.
Feed The FIRE: Think of your metabolism as a log burning in the fireplace. Now, imagine what happens when you leave that log burning, undisturbed, for a few hours... it starts to smolder and, if you leave it long enough, it will eventually go out altogether. Now consider two different scenarios: In one you take another big, fat log and throw it on top of the smoldering one (sort of like the big fat meal that inevitably falls at the end of the day...) Chances are, neither log will burn very well, in fact, it's more likely they'll smother each other out. In the second scenario, instead of the big fat log, you toss in some crumpled up paper, a few matches, a squirt of lighter fluid, and a few pieces of kindling - what happens? The fire starts up again. Stay at it and pretty soon you'll have an out-and-out bonfire going!
In much the same way, going long periods without eating puts your body into slow burn mode, while eating small meals stokes your metabolism. Sort of gives new meaning to the term "feel the burn!"
Dianne Orwig, CPT, CFC, CYFI, is a multi-certified personal trainer, success coach, writer and motivational speaker. She is the founder and creator of LivingFit Online™ and has helped thousands of men, women, and young adults completely reshape their bodies and their lives with this simple yet powerful program. Today, her “less works better” philosophy is changing the face of fitness as we know it.