Diet and Nutrition

Personal Fitness Trainers in Reading, Thatcham, Tadley, Wokingham, Fleet, Yateley, Sandhurst, Bracknell, Henley, Wallingford, Didcot, Newbury and Basingstoke. Personal Fitness Trainer Ryan Phillips provides one to one Personal Fitness Training, free fitness program, exercise program and workouts routines, free consultation, group fitness training in Reading, healthy eating, weight management and nutritional advice to help lose weight, tone up, get fit, build muscle, sports specific training in Reading, Tilehurst, Berkshire.

Diet and nutrition play a major role in any exercise regime. If you live an active lifestyle then a healthy, well balanced diet is paramount. Even more so if you follow an exercise programme as your body needs to be fueled and nourished to recover, re-grow and develop. The bottom line is, whatever your goals, 70-80% of your success/results will come from your diet alone!

Making a conscious effort to improve your diet is like making the effort to drive your jaguar to the petrol station instead of fuelling it up with dirty dish water. The difference being, you can buy a new jag!

Its a simple equation for weight management:

Weight Loss = calories IN < calories OUT
Weight Gain = calories IN > calories OUT

A simple equation but how do you decide what to foods to limit, what foods to increase or what foods to cut out altogether, what types of foods to eat at what times of the day, the list goes on... Knowledge here is the key to success. With diet diaries and nutrition guidelines I will calculate your daily calorie requirements, daily protein, carb and fat requirements and feed you all the knowledge you need to succeed in achieving you goals. Contact me now for more information on how to get started.

"I had been training for many months and could not get my body fat percent down without losing muscle. After a consultation with Ryan I began a comprehensive programme that would see me achieve results that even I could not believe. After each consultation Ryan charted my progress and set new and exciting goals for me to achieve through each month. Month on month my strength (and muscle) grew beyond my expectations and a strict cardio programme saw my body fat drop month on month. My fitness, a priority with Ryan, progressed exponentially.

Not only was Ryan a help with my training programme, but also any questions regarding nutrition and training injuries were easily answered. Ryan gave solid advice on my eating plan and calorie intake, of which is 70% of any weight training programme.

I was surprised at the range of products that Ryan could offer at discounted prices too, from new energy drinks to state-of-the-art nutritional supplements. My whole experience of training with Ryan is one of gratitude, motivation, confidence in my programme (and my ability) and overall enjoyment in being healthy, fit and strong."

Chris J Moss - April 2008

Fast food V's Fruit:

Fruit will nourish your body and provide you with fantastic nutrients your body thrives on. Fast (processed) food will give you very little nutritional value and will rob you of vital vitamins and minerals as you try and break down all the man made chemical toxins that your body can not recognize. Therefore you will actually be left with less vitamins and minerals in your body than you started with!

Facts about fats:

• Dietary fat is made up of Saturated fat and Unsaturated fat (Poly & Mono).

• Poly & Monounsaturated fats are essential because your body cannot manufacture them. They contain Essential Fatty Acids (EFA’s).

• EFA’s are responsible for lowering LDL (bad cholesterol) and blood triglycerides, raising HDL (good cholesterol), decreasing stickiness of blood and essential for brain development.

• Omega 3 (EFA’s) have strong anti-inflammatory properties and help protect the heart and arteries.

• Omega 6 (EFA’s) are essential for proper brain function.

• 1 gram of fat provides approximately 9 calories. Which is over twice as much per gram as protein and carbs so be aware of the amount of fats you are consuming!

• Trans fats are damaged polyunsaturates as a consequence of fat processing techniques usually to harden the liquid nature of polyunsaturates for use as spreads and margarines making the fat more stable and increase product shelf life. They are also found in other highly processed fatty foods and particularly deep fried foods.

• Trans fats are worse then saturated fats and should be avoided!

• Your daily trans fat intake should be less than 1% of your total daily fat intake.

• A 2% increase in trans fat intake increases the risk of CHD (Coronary Heart Disease) by approximately 25% (CM Oomen et al. Lancet 2001 357: 746-751).

• 1 serving of French fries or fried fish can contain 8 grams, 1 doughnut = 12 grams, 1 bag of crisps contains more than 4 grams of trans fat.

• If you already eat 1 serving of French fries, a doughnut and a bag of crisps per day and then increase your French fries to 2 portions (8 more grams of trans fat) then you have increased your risk of CHD by 416%!