STRENGTH TRAINING & BASIC NUTRITION
Protein
Protein is the most plentiful substance in the body next to water. It is vital to the growth and development of all body tissues.
Protein is a major source of building materials for muscles, blood, skin, hair, nails and the internal organs (heart & brain).
Recommended protein consumption is 15-20% of total caloric intake.
To calculate your protein intake: Weight in lbs divide by 2.2 = weight in kg Weight in kg x 1.2 gm
Example: 120 lb female/2.2 = 55 kg 55 kg x 1.2 = 65 gm of protein per day
Lack of protein results in the following: Mental depression, weakness, impaired healing of wounds, slow or no recovery from disease, slow or no recover from exercise.
Carbohydrates
Carbs are the chief source of energy for all body functions and muscular exertion. Carbohydrates help regulate the digestion and utilization of proteins and fats.
Carbohydrate snacks such as cookies, donuts and cookies provide the body with an immediate source of energy but very few nutrients. They contain large amounts of refined sugars and starches, which typically promote a sudden rise in blood sugar levels called an "insulin spike". This reaction rapidly lowers blood sugar levels and results in cravings for more sugary foods, and potentially causes fatigue, dizziness, nervousness, and headaches. Eating these types of foods does suppress hunger but eventually leads to much weight gain.
Recommended carbohydrate intake is 50-70% of total caloric intake.
Lack of this nutrient could lead to the following: Loss of energy, depression, breakdown of lean body tissue, and ketosis.
Dietary Fat
Also known as lipids are the most concentrated source of energy in the diet. One gram of fat yields approx. 9 calories when oxidized, providing more twice the calories per gram of carbs and proteins.
Fats act as carries for fat soluble vitamins, A, D, E, and K. Fats are also important for the conversion of carotene to vitamin A.
Recommended fat intake if the goal is fat loss, would be 20% of your total caloric intake. More than 30% leads to overeating and often slow down metabolism.
Water
Consume 3 quarts per day, can be increased if exercising briskly or residing in
a hot climate
Importance of Water: Endocrine gland function improves, fluid retention is alleviated, liver functions improve, increasing the % of fat used for energy purposes, natural thirst returns, appetite decreases significantly, and metabolic functions improve. Recommended water consumption when exercising is anywhere from 3 to 6 ounces of fluid every 15-20 minutes during the workout. Fluids should be cold because they empty from the stomach quickly. For workouts exceeding 90 minutes, use a sports drink, containing less than 7% of carbohydrates to replace depleted muscle glycogen. When exercising less than 90 minutes, water is the experts choice for fluid replacement.
Benefits of Weight Training
Terms also used to define Strength Training include: Weight Training, Body Sculpting, and Resistance Training.
Increases lean muscle mass which increases metabolism, which could prevent heart disease, helps prevent osteoporosis (osteoporosis is the disease that weakens bones and decreases bone density), Can also prevent diabetes and injury.
To build muscle lift heavier with less reps. For strengthening and toning, you lift lighter weights with more reps. Large muscle groups include: Arms, Legs, Chest, Back and Shoulders.
Never train the same muscle groups two days in a row. Always keep track of your progress with a log sheet or journal. To stay at the same lifting weight too long will result in training plateaus in which no strength gains will be made and your activity will become boring and fruitless. You should increase your training weight at least every 7-10 days according to your individual level of fitness.