Carbs to Workout...and Lose Weight

The newsletter link to working out addresses increasing your VO2 max (oxygen intake) type of exercise.

They are absolutely correct that you should eat before you workout in order to give your blood some fuel to start with.

Unfortunately they did not explain that you have to plan it a little differently if you want to lose weight. They were better targeting how to workout and increase your ability to utilize Oxygen in your blood.

If you want to lose weight, you need to eat a balanced diet all day long. You need to get out of the habit of eating empty calories (white pasta, rice, bread and refined foods). You also want to avoid trans fats like the plague. NO margarine. butter is more expensive, yes; but it doesn't stick to you like trans fats do. (I only buy it when it is 3 for $5, and then I buy a few months worth and put it in the deep freezer so it will taste good.)

Eating breakfast is imperative. It does not need to be large, it only needs to be somewhat balanced. (Cereal and milk is a complete protein...kinda nice, huh.) This will jump start your metabolism.

(You'd have to talk to your doctor about diabetes; it is difficult to say how to best conquer insulin.)

Still, when you workout you do need to have a small amount of carbohydrates. (This is hard for me because I'm hypoglycemic, but I've discovered it still works for me.) If you eat only a small amount of carbohydrate you will tell your body you have energy to burn.

In turn, after you hit the 30 minute mark of medium paced aerobic exercise, your body will feel it is safe to dip into its personal store of fat. That's the goal right? The longer you go after that 30 minutes, the more you burn. The most efficient way to lose fat is not a slow pace nor is it a fast pace. Killing yourself won't do you any good. A medium pace is best.

(AFTER you exercise make sure you stretch, or you'll regret it.)

The best time to eat your biggest meal of the day is after your workout. Your metabolism is working the best and will best utilize vitamins, minerals and nutrients.

P.S. Macronutrients (give energy; best if in complex form)
• Carbohydrates
• Protein
• Fats

Micronutrients (do not give energy, but co-enzyme and facilitate the absorption of macronutrients).
• Vitamins
• Minerals

Water (drink no less than 36% and no more than 60% your body's weight in ounces; which includes the water in your food.)
Ex. 140 lb active dancer would want to drink 70-84 ounces of water. A mother being semi-active at the same 140 lbs should drink 50-70 ounces of water.

An easier way to do it is to think 50% of your weight in water. It'll take care of itself with thirst and food.

I learned all of this from:
Ronald Nuttal,l Brigham Young University (BYU) Dance trainer
Zanandrea, Maria L. B. EdD, BYU exercise science faculty
Pam Musil, BYU Full time modern faculty

If you want more details just ask.

Kristy Lynne

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