NUTRITION

Nutrition

Nutrition Tips & Information 

No matter how hard you push yourself in the gym, if you aren’t eating a nutritional and balanced diet, your workouts won’t go as far as you’d like. Make your gym sessions effective, and let your body experience the results you’re working toward with our help. Paul Eade has years of experience with different nutrition plans, and his expertise can help you, too!

Learn more below about the different ways to stay healthy.

Eating for Your Blood Type
Recommended by Paul Eade

"For myself, "O" blood type, I feel 100% better when I eat a high protein, gluten free and dairy-free meals. This is the "O" diet. Usually, depending on if you are an "A," "B," or "AB" blood type, this method of eating will shed light on which foods to avoid (foods that do not digest well with you and make you sluggish)," says Paul.

Ultimately, the key is to eat foods that work for you.

Two most important meals of the day:
  1. Breakfast
  2. Meal (or Protein Shake) after your workout
Studies show that when people regularly skip breakfast, they eat more throughout the day and gain body fat. Avoid this common pitfall by planning ahead. Take the time to think about each meal you’ll have for the week, and grocery shop according to your pre-planned meals. When you make time for meal prep and planning, you can thank yourself later on when you curb the urge to snack or overindulge.
Cardio / Ab Workouts
To determine optimal heart rate to burn more fat during your cardio workouts, review the charts above. If you are a beginner to gym cardio workouts, perform cardio at an intensity of 40% for 3-4 weeks prior to working out in the 50-70% range.

Intermediate and experienced men and women should perform cardio between 50-70% of maximum heart rate to burn more fat during their cardiovascular workouts.

Depending on your current level of fitness, it may take between 5-10 minutes of initial cardio activity to reach 40% or 50% of your maximum heart rate.
10 Nutritional Tips to Maximize Body Fat Loss
By Paul Eade, 2/08

  1. Your two most important meals of the day are breakfast and the meal after your workout. An easy nutritional breakfast would be a bowl of wheat bran cereal or oatmeal with skim milk and a banana. A great after-workout choice would be a high protein meal replacement shake like Met-Rx or Myoplex with a banana, milk, or water & ice. Look for meal replacement shakes that have similar amounts of protein and carbohydrates. The better shakes have 30+ grams of protein and 30 grams or less of carbohydrates.

  2. Eliminate saturated fats from your daily meals. It’s common sense to avoid high saturated fat foods like bacon and pepperoni but by also draining /rinsing fat from ground beef; you also decrease the majority of the saturated fat. Saturated fat is calorie dense; each gram of fat contains 9 calories compared to protein & carbohydrates, which contain 4 calories per gram.

  3. Include good fats (omega-3s and 6s) in your daily eating plan. Ground flaxseed and flaxseed oil are great sources that can be purchased at Eade Fitness or supermarkets. Ground flaxseed can be put over vegetables/salads, soups, or in cereal or oatmeal. One tablespoon of flaxseed oil can be added to your daily protein shake or put in your yogurt. These good fats are needed for growth and repair of cells and they also provide anti-inflammatory properties – better than Advil or ibuprofen! Omega-3 fats will also eliminate dry skin and hair. These fats will also build your immune system. I can honestly proclaim that in the 10+ years I have included flax oil (1-2 tablespoons per day) in my daily eating program I have been sick and missed work only once or twice.

  4. Avoid high sugar products or adding sugar to foods! This cannot be understated. Excess sugar promotes body fat storage. You must eliminate sweets to eliminate body fat. Most people already understand and have eliminated regular sodas like Pepsi and Coke. Sodas are loaded with sugar, as of course are processed sweets like cakes and cookies. Eliminating all carbonated beverages (diet included) will guard against bloating and gastrointestinal aches and stress. Eliminate carbonation and watch your stomach flatten. Eat plenty of fruits for energy and nutrition. Fruits pack a great deal of vitamin C and fiber and are low in calories.

  5. Eat at least 1 apple a day. Eat as a snack between meals or slice and put on salad. With many types and tastes to choose from, apples provide you with a quick, nutritious snack that is high in fiber. You should increase your daily fruit intake by eating an orange and banana every day. All fruits are encouraged for snacks.

  6. Eat “light” (low sugar) yogurt. Eat as a snack between meals or in the evening. Purchase brands that contain 10 grams or less of sugar. Yogurt is a quick source of calcium and great for intestinal health.

  7. Eat at least 1 salad per day as a meal with low fat protein (tuna, chicken, turkey) and a low-calorie dressing. When you feel like having a meal with “volume,” choose a large salad. Salads are a great choice when dining out but always ask for low calorie dressing and avoid regular cheeses (high in fat) on top of your salad and skip the croutons (empty non-nutritious calories).

  8. Vegetables are unlimited! Try and include them in all sit-down meals. The more you eat (especially as a replacement to other foods) the quicker your fat loss occurs. Eat the vegetables raw, steamed or microwave (frozen). Use low calorie dressing as a dip. Cut up vegetables to have them readily available in your refrigerator.

  9. Avoid white breads and choose 100% whole wheat grain products. The first ingredient on the bread package is the most important. Avoid “enriched flour” products in favor of “whole wheat grain.” Limit per servings helpings of bread to two slices.

  10. Eat 4-6 servings (meals & snacks) per day. Breakfast – Mid Morning Snack – Lunch – Mid Afternoon Snack – Dinner – Evening Snack. Multiple small servings eaten throughout the day are better assimilated in the body and will keep your blood sugar levels stable, thereby reducing hunger pangs and will increase your metabolism.
Allow yourself one FREE meal or even free day when you eat foods. Allow yourself to have things like pizza, ice cream, cookies, wings, a few beers, etc. These should only be the foods you don’t eat the other 6 days of the week. 

Actually, by eating these foods once a week, you begin to see how food affects your energy levels and how eating foods high in refined flour and sugar will cause you to hold water and raise your bodyweight. Just remember; soaking up the pools of fat on your cheese and pepperoni pizza with a napkin can help you eliminate over 30% of the total fat content! 

It’s important to keep in mind that consistency is the key – while each individual is different, adhering to these nutritional practices and exercising (resistance machines + cardiovascular machines) for at least 3 months should result in definite body fat loss.
Want To Learn More? 
There’s always something new to learn from owner Paul Eade. With years of knowledge and experience, he can help find a nutrition plan that works for you. Just give us a call today to speak with our staff and learn more about how Eade Fitness 24/7 can help you!
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