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LOOSE WEIGHT, DIET AND CROSS TRAINING
To lose weight, shape up, and ensure maximum success of your fitness 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 measures
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 person's basic need.
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 protein which
can be satisfied with lean meat, fish, dairy products (low-fat cream, yogurt), and protein containing fruit
(i.e. kidney beans).
REDUCE ANIMAL FAT IN FAVOR OF VEGETABLE OILS
The consumption of animal fat, particularly saturated fat (i.e. contained in meat from fattened animals,
various sausages, whipped cream) raises the level of cholesterol in your blood and can therefore lead
to health problems. It can help develop various deficiencies like arterioscle-rosis (vascular constriction),
gallstones, or overweight. In general you should preferably use vegetable oil from soy beans, thistles,
sunflower seeds, or olives rather than animal fat like cooking fat or butter.
REDUCE THE CONSUMPTION OF SUGAR AND SWEETS/CANDY
Eat fruit for a snack rather than sweets.
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