DAY 5

28 Day Inner Ninja Challenge

Today I just want to make few things a little bit clearer for you on the healthy eating front. 

 

You have a pdf about which carbs are good for you and which ones are not good for you. Now these foods don’t just have carbs in them they have other nutrients. 

 

We need some carbs as this is how our body keeps a steady stream of energy as they contain glucose for us to use through out the day. 

 

Most people over estimate how many carbs they need though and this is one way you can gain weight as you are consuming too many calories. 

 

It is possible to get your energy from healthy fats as well but it does take time for your body to adapt to burning the fat instead of Glucose, you can do this by restricting your carbs and sugar intake and eating a higher amount of healthy fats.

 

Just incase your not aware we need, Carbs, Proteins and Fats in our diet to be healthy. 

 

Some foods have higher levels of each of these so we need to check food labels to make sure we are eating the right amount of each of them. 

 

Having a general idea of the amount of each nutrient can help. There are ways you can monitor this more accurately if your weight is a real problem for you but for some of you this wont be necessary. 

 

Just by understanding a bit more you will be able to experiment with the foods you eat and see how your body responds to them. We also have to look out for Sugar as it has a great affect on your body and how you feel. 

 

So to clarify a calorie is a unit of energy that your body uses to function and perform all your daily tasks and activities. Its important to have some idea of how many calories your body needs every day. 

 

As a guide, an average man needs around 2,500kcal a day to maintain a healthy body weight and an average woman is around 2,000kcal 

 

These values can vary depending on age, size and levels of physical activity, and other factors such as health conditions. When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues over time we may put on weight.

 

As the weeks go on I will teach you more about this but I don’t wont to throw everything at you at once as it can be overwhelming. 

 

So for today I want you to work out the amount of calories your body needs to function. 

 

Task 1: Today is to work out how many calories your body needs per day for basic energy needs… Multiply your current weight (in pounds) by 10 if you’re a woman or 11 if you’re a man.

 

Remember this is just a guideline so if you are doing more or less activity this will effect it. 

 

I don’t personally count calories but if you want to know how to I can show you. 

I just have a good idea of what I can eat and stay slim it does take a bit of experimenting but Im here to help. 

 

In my opinion only focusing on calories is a mistake as your not looking at what nutrients your body needs but just having more awareness of the amount of calories your body needs to function is a good start.

 

Task 2 today is to start looking at the nutritional information on the back of things you are consuming just to get an idea of which foods have higher amounts of Carbohydrates, Proteins, fats and sugar. 

 

Just having this new awareness will help you a lot when you start to have a better understanding of nutrients. 

 

Be careful not to judge all fat as being bad we need the right type of fats in our diet to be healthy. 

 

We will be looking at this in the next few weeks.

Ok everyone I hope that all makes sense, send me a message with your basic energy needs and send me a photo of the nutritional info on 1 thing you are eating today. 

 

I hope your looking forward to your work out tomorrow! See you soon!

BELIEVE IN YOURSELF. GET FIT. GET STRONG. BE HAPPY.

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