A D.A.M. Good Body is Good to Find!

Regular exercise cannot compensate for poor nutrition. To get the most from your training program you must pay the same amount of attention to your diet that you do to your workouts. Until it becomes second nature, remember that good nutrition is not a sacrifice, but a choice and a matter of common sense.

1. Calories do count! Exercise can burn off some, but not all, of your excess food intake. Men need about 44 calories per kilogram of body weight to maintain muscle, women need about 38. For weight loss, men need about 38 calories per kilogram of body weight and women need about 30 to 33 calories.

2. Carbohydrates, in complex, whole, natural forms (brown rice, whole wheat breads, cereals and pastas, fruits and vegetables) and lean proteins should form the center of your diet. Our past reliance on fatty and refined foods has resulted in unprecedented levels of cardiovascular disease, obesity, cancer and other life-threatening conditions.

3. Limit your intake of sugar, alcohol, high-fat dairy products (including cheese), refined desserts, candies, red meats, any fats (incuding oils, butter, margarine and mayonnaise), and salt. With the exception of salt, these are all calorically dense foods that are low in nutrients and natural fiber.

4. Drink plenty of water before, during, and after your exercise sessions. By the end of the day you should have consumed at least 8 eight-ounce glasses of water.

5. Eat only when you are hungry. Each day you should eat 5 to 6 small meals that are high in complex carbohydrates, low in fat, and always include some lean protein.

6. Think of your new nutrition plan not as a diet, but as a lifelong road to healthy eating.