Trainer Tips

What is the purpose of recording when I eat and which foods?

To reach your body composition goals, it is important to be aware of what and when you eat. If nutrients are available at the proper times and in the proper quantities, your body will be able to use them efficiently for energy for energy, blood sugar regulation and tissue growth and repair. The nutrients must be balanced in terms of carbohydrates, fat and protein amounts.

Why is it important to keep an accurate record of what I eat and when I exercise?

Under eating and overeating may cause muscle loss or fat gain. You must be aware of the amount of food you should be eating in order to reach your goal. Keeping accurate records will make you more aware of the following:

· How food affects the way you feel physically and emotionally.

· The foods you eat

· How fast you eat

· Your pattern of eating habits

· When you eat (timing is very important)

· Why you eat (emotional or physical reasons)

· Who you eat with (how you may be influenced by others)

By accurately recording your exercise routine, you will be able to determine how your exercise recommendation should be altered if you reach a fitness plateau. Your record of exercise and eating habits allows you to monitor the effectiveness of your efforts and can reveal habits that may need to be changed in order for you to reach your fitness goal.

How can I accurately track my daily exercise and eating habits?

· Use your daily journal to track your food intake and exercise habits.

· Learn food weights, measurements and portions by keeping a food scale, measuring cups and spoons on your kitchen counter.

· Be particularly aware of the portion sizes of the foods on your Apex meal plan.

· Weigh meat and potatoes after they are cooked.

· Weigh pasta when it is dry and measure it when it is cooked.

To determine portion size, apply the following visual food images:

· 2 ounces of dry spaghetti = the diameter of a nickel which equals 1 cup cooked spaghetti (i.e. 200 calories)

· 1 cup of cooked rice = a tennis ball

· 12 ounce potato = a baseball

· 3 ounces of meat = a deck of playing cards (21 grams of protein)

· 1 ounce of cheese = a 1 inch cube of cheese