Within the process of “toning up” we are generally more concerned with losing body fat and tightening up lose skin than dropping vast amounts of weight. In order to achieve this goal successfully there are 3 areas that you will need to focus on to achieve that tight and toned beach body look.

Nutrition Guidance for “Dieters”
For any athlete who wishes to decrease their body weight (preferably body fat rather than muscle mass), a combination of the right training (i.e. aerobic training) and the correct nutritional intake are essential. Remember that a body can only decrease weight IF the energy intake is lower than the energy expenditure. This means eating or drinking SMALL portions of nutritious foods and supplements at frequent times through a day. DO NOT STARVE. You must keep your body’s metabolism elevated by feeding it frequently.

Please be realistic and achieve your goal over time and not expect a ‘quick fix’. In all likelihood a loss of between 0.5-1kg a week is realistic. As a quick rough and ready calculation, the Basal Metabolic Rate (BMR) of an average male is around 1800 kcal per day and 1400 kcal per day for a female. This means that the lowest amount of energy a person’s body uses up in a day is either 1800 kcal or 1400 kcal. Of course, everyone also expends energy eating, drinking, walking, sitting, training, and so on, which means that the total daily energy expenditure is much higher than the BMR – lets say for argument sake it’s another 1000 kcal. If you want to lose weight then you must eat less than the energy expended and so consuming around your BMR (or slightly higher) means that you will lose weight. A deficit of 1000 kcal per day is likely to result in about 0.7 kg of weight lost in a week – just what is needed!! Do watch the energy content of the meals you eat in a day – small, frequent, and nutritious.

The guidelines below provide some simple ideas, using Nutrition X products, to help you reach your goal.


WHAT SHOULD YOU DO?

1. Ensure you have an appropriate training programme in place e.g. cardio sessions in consultation with trained professionals and sound medical advice.


2. Make sure you eat 6 meals/snacks per day.


3. Be wary of any high GI carb foods – reduce or better still avoid bread/potato/rice/pasta – especially at night.


4. Increase your protein intake to around 2-3g per kg body mass per day


5. ALWAYS take a Protein drink before a training session i.e. Pro X Elite.


6. Pro X Elite as mid-morning snack.


7. Low carbohydrate lunch OR (if busy) Mass X Elite as meal replacement


8. Pro X Elite as mid-afternoon snack.


9. Hypnos just before bed IF heavy training day.


10. Consider taking Cell X Elite IF going for power/strength/speed.

WHAT SHOULD YOU EAT PER DAY TO ACHIEVE THE RESULTS?

1. 100-200g of Carbohydrates - achieved by eating porridge/muesli at breakfast, reducing portions of bread/potatoes/rice/pasta at all times and replacing with vegetables/salad and some fruit.


2. 200-300g of Protein - 600g of meat/fish will give you 150g protein, then there is milk and eggs (you could also get at least 100g from Nutrition X protein shakes)


3. 50 - 80g Fat – from fish, nuts, cheese, red meat


4. 2-4 litres of water. Larger athletes to get 3-4 litres; smaller 2-3litres.