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Loose weight, diet and cross training

To lose weight, shape up, and ensure maximum success of your tness program a healthy

diet is also very important besides exercising regularly. Here is some information and a few

tips concerning this topic.

Loose weight

Your diet has a signiﬁcant inﬂuence on your health, ﬁtness, performance, and your well being. The most

common sins in a diet within our modern society are to much consumption of:

• calories

• fat (i.e. chocolate)

• sugar (i.e. sweets/candy)

• salt

• alcohol

Overweight can lead to health problems (mainly cardiovascular an orthopedic problems), to a reduced

performance in sports, and in every day life to a decrease in well being. A well balanced combination

of sportive activities and a change in diet works against these problems. However, none of these meas-

ures can bring about long term improvement on their own.

In science the unit for energy in a diet is referred to as kilo calories (kcal). A body needs to burn energy

in order to ensure a constant temperature as well as bodily functions. In the course of an ordinary day

without any considerable physical activities men use approximately 2200 to 2300 kcal, women about

2000 kcal. The amount of calories (in kcal) is indicated in the nutrition facts on most foods.

A person always loses weight if the consumption of kcal per day is less than the per-son’s

basic need.

With physical activities the demand for calories can be dramatically increased.

The computer of your ﬁtness equipment displays your approximate use of energy (kcal) during one

exercise*. In order to lose weight in a sensible and sustainable way you also have to take into account a

healthy diet besides physical activities to raise your demand for energy.

Diet

To ensure an optimal work-out success you should consider the following guidelines to a healthy diet:

Adjust your diet to your need

When doing sports calories and nutrients are being used at a diﬀerent ratio. Frequent endurance work-

outs empty your carbohydrate storage which then needs to be replenished.

In this case foods with high carbohydrate content like potatoes, rice, cereals and noodles are ideal.

However, when doing a pure Fatburn work-out to lose weight the use of carbohydrates is lower and

therefore does not need as much replenishing.

The Power work-out (especially when building muscle) slightly increases your demand for pro-tein

which can be satisﬁed with lean meat, ﬁsh, dairy products (low-fat cream, yogurt), and protein contain-

ing fruit (i.e. kidney beans).

* only if equipped with indication of calories

Personal Training