How Do I Become Leaner?

Developing A Fit Physique Starts At The Dinner Table

Mar 17, 2007

Trainees wishing to improve health while developing a conditioned body must grasp fundamentals of sound nutrition.

People often make the mistake of thinking that cardio training is all they need to shed body fat. Sure, cardio has its place just as weight training does, but good nutrition is the most important step toward developing a lean physique.

Eating Habits And Working Out

Many fitness experts contend nutrition is at least 80% responsible for the success of any fitness program. Without sensible nutrition planning, no amount of training removes excess pounds for long.

In fact cardio alone will not necessarily cause the body to become leaner. In addition to resistance training, lean, healthy physiques depend heavily on eating well. Overlooking quality nutrition can sabotage physical efforts put forth in training.

Micronutrients

Unless one has medical conditions that trigger by ingesting particular food items, most any natural food product in moderation is a good choice. Natural foods are closest to their raw state and many provide rich sources of micronutrients like vitamins, minerals and trace elements that bodies need in small amounts.

Organic produce also supplies a great source of micronutrients. However, organic produce should be guaranteed as “organic” in writing. Otherwise there is no reliable proof the produce ranks higher in micronutrients and is less contaminated with pesticides than similar produce sold at supermarkets. Just because a food item is labeled as organic does not mean it really is 100% organic.

Unfortunately, most readily available fast foods are processed and lacking proper micronutrient balance, which could cause nutritional deficiencies over time. A nutrient-deficient body is not primed to maximize its leanness potential. Therefore, it’s wise to keep the consumption of processed foods to a minimum while working to achieve the leanest body possible.

Macronutrients

Another component of sound nutrition is macronutrients, which include carbohydrates, proteins and fats. Macronutrients are consumed in larger amounts than micronutrients. Much of the foodstuff responsible for obesity and overweight---especially when eaten to excess---is categorized as macronutrients.

Macronutrients such as proteins synthesize structures such as muscle tissue and influence immune response, cellular rejuvenation, DNA replication, enzymes, nutrient absorption, body recovery, strength, cardiovascular function and many other biochemical processes necessary to sustain a healthy, fit body.

Carbohydrates (CHO) are the best and most common source of energy. CHO is especially important to energy production during strenuous activities that cause heavy breathing. Running up a long flight of stairs relies heavily on CHO to help the leg muscles contract. Sprinters, who are known for their lean muscular bodies use CHO as a principle fuel source while sprinting.

Fats are a super abundant energy source that primarily fuel the body during rest and less vigorous, sustained activities. For instance, walking, jogging, cycling or any form of cardio that does not leave you breathless would primarily burn fat as fuel to sustain the activity.

Water, a major nutrient, is also required by the body in macro-amounts to sustain life functions. Loosing only 20% water from the body could cause death. Therefore, it is imperative to stay properly hydrated.

Nutritional Tips For AThinner Body

References:

Addleman F. (1984). Vitamins and Minerals. The Winning Edge: Nutrition for Athletic Fitness and Performance, 78 - 105.

Fahey T. (2007, March). Spot Reduction & Accelerated Fat Loss Workout: A Scientific Way to Lose Body Fat Fast!: Fitness Rx, V 5 90 - 108.

Hatfield F. (2004). The Basics of Sound Nutrition. Fitness the Complete Guide, 462 - 491.

Jenkins M. & O’Connell M. (2005). Nutrition: You Really Are What You Eat. The Jump Off, 164 - 181.

Thornton E. (2001). Educating Our Clients. It's More than Making Them Sweat: A Career Training Guide for Personal Fitness Trainers, 77 - 102.

The copyright of the article How Do I Become Leaner? in Nutrition is owned by DE Stanelli. Permission to republish How Do I Become Leaner? in print or online must be granted by the author in writing.