Weight Loss

Weight loss, in the context of physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue.

Way to loss weight 

  • Keep a food journal.  
  •  Become aware of meal timing. 
  • Learn Your Calorie budget. 
  • Divide your calorie budget into three parts of the day.
  • Read Food Labels:
  • Eat slowly and watch your portion sizes.
  • Eat your favorite foods regularly.
  • Keep away from food sources that tempt you.
  • Make small changes daily and changes that you can keep!

Weight Gain

To gain weight you must be in a state of positive energy intake.  Eat well and eat more than you expend! Efforts to increase body weight may be best accomplished during the off-season, to avoid interfering with training.   Studies have proven that increased muscular work combined with an adequate energy (carbohydrates and total calories) and protein (over-excessive protein won’t help!) intake is an effective means to increase muscle size and strength.

Ways to boost your calories:

  • Eat an extra snack, such as a bedtime peanut butter sandwich with a glass of milk.
  • Eat larger portions at mealtime.
  • Eat higher calorie foods.