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About
the author:
T'ai
Erasmus is a leading professional in the fitness
and health industry. For ten years, he has brought
a wealth of experience and knowledge to his field.
T'ai is currently offering a fitness instruction
program exclusively for women: MyAdventureBootCamp.
Nutrition is an integral component of his approach
to achieving optimal results in personal training,
health and fitness programs. T'ai can be contacted
by e-mail at tai@taierasmus.com.
Visit Tai's website at www.taierasmus.com! |
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 Right
Fats for the Right Body
by
T'ai Erasmus, ISSA
Over
the past ten years, essential fatty acids have been
an integral part of every individualized sports nutrition
meal plan I have developed. Clients from all walks
of life, including movie and music celebrities, stunt
performers, pro athletes, bodybuilders and fitness
competitors consume EFA's as part of their daily ritual.
The transformations and feed back have been amazing!
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The
first reports I receive from my clients are noticeable improvements
in energy levels, followed by a reduction in body
fat observed either by how they look in the mirror or
how their clothes fit. Clients also recognize that their
results remain permanent - providing they stay consistent
with their improved eating habits. On an individual basis,
these overall improvements lead to a renewed passion for
exercise, nutrition and health.
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During
my studies in the areas of fitness and nutrition, I
was taught that clients should lose no more than a half
to one pound of fat per week. That equates to two to
four pounds per month. It doesn't sound like much; it
almost sounds discouraging.
However, my personal experience has been quite different.
On average, clients lose anywhere from five to fifteen
pounds of fat per month, not muscle.
Sound too good to be true? These findings were confirmed
by body composition assessment. No fiction, just the
facts. |
How is this accomplished? First, accept that there are no
quick fixes.
Second, understand that when you provide the body with the
right fuel sources, i.e. (macronutrients and micronutrients)
in the appropriate amounts your body will look and feel
the way you want it to look. Third, make your commitment
to accomplish your goals in the healthiest most effective
manner. Fourth, stay active. Fifth, celebrate your daily
accomplishments. Sixth, find someone who is qualified to
help you organize your plan for success.
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How
does a person incorporate EFA's into his or her daily ritual?
Begin by assessing your daily eating habits. If you are
in training, you should be consuming five to six small meals
per day. Eat every two to three hours. It may sound like
a lot, but it's how your body operates best in this situation.
Prepare your meals in advance and place them in containers
to take with you each day. This will ensure that you are
providing your body with the foods you need. Each meal should
consist of protein, carbohydrates and essential fatty acids.
Protein
sources should consist of eggs, chicken, turkey, fish, wild
game and whey protein.
Because of their limited choice of high quality protein
sources, it is highly recommended that vegetarians increase
their daily protein intake by consuming whey and/or soy
protein powders. Carbohydrate sources should include primarily
leafy green vegetables. Examples include, asparagus, broccoli,
Brussels sprouts, green beans, spinach, salads, etc. Try
to reduce or limit your consumption of white starches such
as white potatoes, pastas, rice and breads. Essential fatty
acid consumption should be composed of omega-3 and omega-6
oils. |
The
best way to get all the good fats you need is
to ingest a blend of all the EFA's in the right
ratio. To
determine your individual requirements for daily EFA
consumption would require a body composition assessment.
A generic recommendation would be to consume one
tablespoon for every 50 pounds of body weight.
Add your EFA's to shakes, steamed veggies, salad
dressings, yogurt or your favorite recipe. Remember,
EFA's are sensitive to heat, air and light, so
keep them tightly capped in the fridge and avoid
cooking with them. Complete your last meal three
hours prior to bedtime. |
Enjoy
your transformation!
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