Three Phases of the LiveFit365 Nutrition Program
The livefit365tomlengyel.com nutrition program will enable you to get in great shape by increasing your lean muscle while decreasing body fat and elevating your metabolic rate. The meal schedule is the base of the program. The first step is to eat 4 perfect meals per day. The meals consist of quality protein (for optimum muscle cell repair and rebuilding) and complex carbohydrates (for sustaining energy levels, replacing glycogen, muscle fuel) and for optimum recovery from the progressive weight training program I will design for you.
After you master Phase 1 and are getting the results you want, I will move you to Phase 2 which is to increase your meal schedule to 5 perfect meals per day, and increasing your protein and carbohydrate intake per individual meal with the same quality foods (these are the foods that create the most effective anabolic state). This will enhance your metabolic rate to burn fat more efficiently and more rapidly while building more lean muscle.
The nutrition program has been proven to decrease cholesterol levels and blood pressure (in people with these conditions), stabilize blood sugar levels (very critical) and help people lose weight and live a longer better quality of life.
The program allows males the ability to get down to 6-8% body fat and a female the ability to get down to approximately 14-15% body fat. This body fat percentage is below the normal range. Almost everyone would enjoy the benefits of being this lean, shapely and firm.
After you have reached your goal in Phase 1 and or Phase 2, you are permitted to advance to the Maintenance Phase. This Phase allows you to eat foods not listed on the shopping list.
For example, you have 2 options.
You may eat 3 “perfect meals” (as outlined in the shopping list of the Nutrition Program) Seven days per week and eat 1 “not perfect meal” each of those days.
You can eat 4 “perfect meals” (as outlined in the shopping list of the Nutrition Program) at all of your meals Monday thru Friday and eat whatever you want on the weekend, Saturday and Sunday.
Some people will want to start the Maintenance Phase of the Nutrition Program as soon as they start training or before they have reached their goal. This will not work because your blood sugar needs to stabilize so your metabolism has a chance to increase the fat burning and muscle development process.
The nutrition program I outlined for you is the answer to almost every scenario and is geared towards getting you on the right track.
Feed the muscle........starve the fat! The outcome of the nutrition program is that it will build lean muscle and burn fat. When weight training you need quality proteins to rebuild muscle. You also need quality complex carbohydrates to restore glycogen (fuel) in the muscle and also to sustain your blood sugar levels between meals. Too little carbohydrates and the muscle goes flat and eventually atrophies. (shrinks).
Too much carbohydrate and you will retain too much water and store body fat. That is why the correct starting amount of carbs are listed on the nutrition program. As you add that lean muscle then your metabolic rate will increase and therefore burn more fat. The more muscle.....the leaner you will get and the better chance you have of keeping that fat off long term.
Almost every person has the same profile.....too much bodyfat.....too little muscle......slow metabolic rate because they only eat 1 or 2 meals a day and have very bad eating habits with their meals containing too much salt, sugar and fat.
It is my goal to give you better nutrition advise and hold you accountable so that the weight training combined with the nutrition program will produce more muscle and a better metabolic rate. This will enable you to get fantastic results almost immediately.
HAVE A BLESSED AND POWERFUL DAY!
Tom Lengyel Fitness Professional and Personal Trainer
WHAT IT TAKES TO LOSE A POUND
A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:
500 x 7 = 3,500
When you wake up each morning you have 2 choices:
You can choose to be in a good mood or
You can choose to be in a bad mood
Each time something bad happens:
You can choose to be a victim or
You can choose to learn from it
Life is about choices, when you cut away all the junk, every situation is a choice.
You choose how you react to situations
You choose how people affect your mood
You choose to be in a good mood or a bad mood
The bottom line: It's your choice how you live your life"
Fitness is a choice, sometimes it's not the easiest to choose.
If you have made a bad choice by going through a drive thru in one of the National chains, then make a better bad choice....
If you have made the bad choice of skipping a meal, make a better bad choice in your next meal and over indulge...
If you have made the bad choice of over indulging, don't worry you can choose to burn it off later.
livefit565tomlengyel.com personal training
Making progress with your training and fitness goal has everything to do with eating enough to support your progressive weight training program. Food is the solution, not the problem. If you suspect you are not gaining enough lean shapely muscle, there are four likely causes:
1. You are not eating enough protein. Protein is the only nutrient that is actually used to build muscle. To stay anabolic you must eat four to five protein containing meals. Each meal should be spaced out approximately three to four hours apart. The American College of Sports Medicine has proven that if you are physically active, you need a minimum of .8 to 1 gram of protein per kilogram of bodyweight and 1.5 grams of protein per kilogram of body weight for athletic individuals.
2. Your carbohydrates are too low. Low carb diets are often used for fat loss, but it is a mistake to cut your carbs. Carbohydrates are protein-sparing , so even if you are eating large amounts of protein, you can still lose muscle if you your carbs are too low. You need the correct balance.
3. You are not eating enough calories to support muscle growth. This is the most common cause of muscle loss. When your calories are too low, your body goes into "starvation mode." Your metabolism slows down and your body actually burns muscle tissue to conserve energy. Muscle is metabolically active tissue, requiring a great deal of caloric energy just to maintain it. That's why your body will shed muscle if it thinks you are starving.
4. You are not training with weights. It is a common misconception that if you want to lose weight, you should start with cardio only and add the weights later - another big mistake! It is the weight training that keeps you from losing muscle if you are eating correctly.
SUGAR: THE MOST USELESS CALORIE
If your blood sugar is high (anything over 100 mg/dl, milligrams per deciliter) your body releases a hormone called insulin. Insulin signals your body to store fat. That is exactly what you don’t want. Having blood sugar at a level that is high for a long period of time is dangerous for your body. Insulin comes in to save the day, but this makes you store lots of fat. When insulin is released it takes your blood sugar from high to low and then you become hungry and miserable. As long as your body is producing all that insulin, you will not lose any weight. I can help you with the whole foods you need to eat so your body is not on a insulin/blood sugar roller coaster. Want a consultation to help you with weight loss and fitness, email Tom Lengyel at or call me at 484-571-9081