Sunday, August 30, 2015

Phil Jeremy Personal Training: THE GREAT CARB QUESTION

Phil Jeremy Personal Training: THE GREAT CARB QUESTION: There seems to be a misconception flying around that fit, healthy, lean people in great shape don't eat carbs apparently because they a...

THE GREAT CARB QUESTION

There seems to be a misconception flying around that fit, healthy, lean people in great shape don't eat carbs apparently because they are the cause of all evil and slaves to the fat Gods. Many people seem to believe that I don't eat carbs ever, this is very bizarre.
The points in this blog should be obvious but sometimes one has to make things clear for everyone to get it. Like with most things it's not that complicated it just appears to be.
For the record I eat carbs with every meal but they aren't bread, rice, potatoes or pasta. Do I ever eat any of those? ... of course I do.
Its all down to when you eat them, how often, what portion size and importantly, what type. You need about 150 grams of carbs per day for healthy body and brain function. The main problem with Carbs is that they have lots of calories because of the type of carbs that most people eat, such as crisps, pastries, pasta, coke, chips, cakes, sauces, packaged processed foods etc ... you all know what I mean.

 Optimum Body Composition is achieved by 90% of what you eat and drink ... Not exercise.

Here are some basics you can follow if you really want to cut fat and stay healthy :-

Do's
TODAY'S LUNCH
 (10 grams of carbs, 35 grams of protein,16 grams of fat)
  1)Eat 3 protein based meals a day ... all of them with salad or vegetables (including breakfast), lots of them. Its the vegetables that provide the carbs. This is very important.
 2) Eat a portion of healthy fats eg Nuts, Seeds, Greek yogurt, 1/2 avocado, etc.
 3) Every 2-3 days add a portion of  healthy low glycaemic carbs to one meal eg Brown rice, sweet potatoes, quinoa, whole grains.
 4) Drink a minimum of 2.5 litres of water a day.
 5) Once a week have a naughty desert ... that's once!
 6) Eat this way 90% of the time you will be surprised at the results and will not feel hungry.
 7) Do a minimum of 20 minutes of intense exercise 3 x per week .... (that's only one hour out of 168).

Dont's
1) In my experience most people's portions are far too large (and I don't mean just in North America and the UK), cut them down by at least a third. You'll be surprised how well your body will function ... and you won't starve, trust me.
2) Avoid sugary carbohydrates especially fizzy drinks, sweets and biscuits. They are loaded with bad carbs ...that does not mean to say you can't ever have any, it just means make these choices now and again.
3) Alcohol is the most insidious source of sugar on the planet. I don't say cut drinking altogether,  just be aware of the huge amount of sugar in wine, beer and spirits... and I don't care which vineyard it comes from or how expensive it is, it's still a grape!
4) You don't need all this over processed food so just make a decision and change to a healthier lifestyle, select healthy nutritious foods, exercise more and then stick to it. You will be shocked at the benefits.

 PS  I know that most of the comments I get will be how small my lunch is. I weigh 86 kilos (190 pounds). I exercise with great intensity at least 4 times a week and I run ultra marathons and yet this is all the food my body needs, so don't go grabbing that cream cake after your Zumba class, I'm afraid you didn't even burn a 1/4 of the calories in the cake.... sorry :)