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Nutrition is vital for reaching your goals. There are many myths that need to be addressed before we move on to realistic situations throughout your week.
You need to set aside what you see and hear on TV and pay attention to the basics. You do not need to buy into TV dinners, or follow insane diets; THERE IS NO SUCH THING AS A DIET. Diets are made to fail. Just eating what is right for you is all you need to succeed!!! Below is my Nutrition 101.

Let’s start with calories per unit.
FAT: 9 kcal/ gram
Carbs: 4 kcal/ gram
Protein: 4 kcal/ gram
Alcohol: 7 kcal/gram

Stay away from the following: Partially Hydrogenated fat and Hydrogenated fat.

This is important because you need to realize how many calories per serving each of these units (protein, carbs, fat…) your food and beverages contain. The key word is PER SERVING!!

Now, I understand that the general population does not have the time to count calories and I never ask my clients to do that. You will drive yourself crazy and lose interest with eating properly. Make sure you look at the key word “Per Serving” and also pay attention to the sugar. Sugar will make you gain weight and increase fatty tissue faster than carbohydrates will.

ONE single pound of body is equivalent to 3500 calories! The average American eats 2900 calories per day! Please take all of this in for a moment….
In order to burn all of these calories you need to run a marathon.
A rule is too burn at least 2000 calories per week. It is important to work out at least four times per week. My boot camp will help you burn about 400 calories in 45 minutes!!

Here is the solution.
Smaller portions and start eating every 4 hours will be a great start. Eating more during the day will keep your metabolism from storing your food.
To do this you will have to fill a cooler pack with all the food you will need while at work and the rule is to only eat what you place in that cooler. That way you will have time to eat more during the day using smaller portions and you will be able to keep yourself away from those tempting vending machines.

Losing weight by using these tricks is easy to do. They will help, if you stick with it and put your mind to it. It has to be done, no matter what your age, or what your body composition is. There is such a thing called creeping obesity when your at the young age of 35 and have no idea how you gained 20-30lbs in the course of 5-10 years.
Start now, so that there is a healthy future.

Next week I will be writing about how to snack and drink during happy hour.

In Good Health,

Rob DiDonato

Views: 23

Comment by Miss Susy on October 14, 2008 at 1:18pm
Hey Rob!

Good article. Here's something people can try on their own to manage their eating habits. I use it from time to time to see what I'm doing wrong with my diet and if I'm well balanced. It's pretty user friendly. Check it out:
Comment by Alex (MUL) on October 14, 2008 at 3:23pm
Rob, another great post! I started following this today (and had breakfast!).

I'm looking forward to one about how to snack and drink during happy hour. That should come in handy.... Keep up the great work!
Comment by Rob DiDonato on October 14, 2008 at 8:08pm
No problem everyone. Please feel free to message or email me with any other questions. I think with MUL's new fitness blog I will be addressing every issue you can think of. I am always one click away.
Susy, I agree, but you need to be careful with those pyramids, they generalize too much.
ALex, good work, that is an important step towards change.
Comment by Baldwin on October 15, 2008 at 9:18am
Wow dude, very good info.....


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