Nutrition:

The TFC trainers will look at the clients current dietary habits and then make the appropriate change that needs to be done to get that client to his or her goals as fast a possible. We will create the right diet to meet any goal including weight loss, competition, weight gain, and overall well-being.

Simple Nutritional Facts:

• The proper nutrition strategy has the ability to hasten the results from the stimulus of exercise, improve health and athletic performance, reduce the risk of disease and illness, increase energy level, and favorably alter body composition.


• Some clients come to health and fitness professionals with misconceptions about how they should be eating. However, the fact is that eating fewer calories that are burned will result in weight loss.
• Carbohydrates and proteins have 4 calories per gram, fats have 9 calories per gram.


• An individual should consume 96oz (8-10glasses) of water per day. Those participating in a weight loss program should drink an additional 8oz of water for every 25lbs above their ideal weight. (Look down at the BMI chart for your ideal weight)


• Eating smaller frequent meals throughout the day will keep your metabolism higher, so that you can burn fat consistently. (Recommended 4-6 smaller meals a day)

FOOD PYRAMID

Weight Management:

The first step to weight loss is setting a realistic goal. By using a BMI chart, TFC will help you determine what a healthy weight is for you.

To reach your goal safely, plan to loose weight gradually. A weight loss of 1-2 pounds a week is safe. This can be done by decreasing the calories eaten or increasing the calories used by 250 to 1000 calories per day depending on current calorie intake.

Physical activity decreases the risk of coronary heart disease and reduces the risk of developing diabetes, hypertension, and certain cancers.

People who are overweight or obese are more likely to develop heart disease, stroke, high blood pressure, diabetes, gallbladder disease, and joint pain caused by excess uric acid.

Overweight refers to an excess of body weight, not necessarily body fat. Obesity means an excessively high proportion of body fat. TFC uses a measurement called body mass index(BMI) to classify an adult's weight as underweight, ideal weight, overweight, obese, or morbidly obese:

• Underweight: < 18
• Ideal Weight: 18.5 - 25
• Overweight: 25.1 - 30
• Obese: 30.1 - 35
• Morbidly Obese: > 35

BODY MASS INDEX(BMI) CHART

**If you are not satisfied, try In Home Personal Training and give Traveling Fitness Center a call and we'll bring the workout to you and get you to your goals!!

(314) 580-5021 -or-- (636) 579-9866