If you have joined a Cardio Kickboxing class as a way to amp up your current workout routine or to reach your weight loss goals, you soon discover that this is a great way to get in the best shape of your life.
Get improved results with proper nutrition.
However, in order to amp up your current weight loss efforts and to really reach your weight loss goals, you need proper nutrition along with your Cardio Kickboxing classes for the very best results.
There are several ways you can ensure that you eat well and achieve the best possible results. Most people use trial and error to decide what to eat and usually become frustrated by poor results. What they don’t realize is that When and How you eat plays a huge roll in your energy levels.
Cutting back on meals is a serious mistake.
For example, you try to lose a few pounds by cutting back on your food intake, making you cranky and exhausted. Worse, you have a hard time getting through your workout.
Kickboxing is a high intensity sport that requires a lot of energy – the main source of this energy is carbohydrates. Carbohydrates are stored in the muscles and liver as glycogen. Your body uses glycogen stored as energy during your workout.
What you need to eat to burn fat faster
It is very important to include carbohydrates in your diet. Good sources of carbohydrates include whole grains, fruits, vegetables and legumes to keep the energy store full.
If you exclude carbohydrates from your diet, you will not burn fat any more quickly during your workouts. As a result, you will run out of fuel and soon feel fatigued. With no energy, you might not even be able to complete your workout. Therefore, the recommendation for a fit, healthy body, is that you eat balanced meals comprised of fats, proteins and carbohydrates.
What is important is that the total amount of food you are eating plays an important role in your energy levels and body composition.
How much you need to eat depends on your fitness goals.
IF YOU ARE TRYING TO LOSE WEIGHT
In order to lose one pound a week, you need to consume 3500 calories per day.
500 calories less per day is equal to one pound of weight loss per week. It is not recommended to lose more than 2 pounds per week.If you eat too little, your metabolism will slow down or shut down and your body will think
it is starving. The body will break down your muscles and store excess calories as fat and you will not have energy to keep up with your exercise routines.
IF YOU WANT TO MAINTAIN YOUR WEIGHT
If you are exercising more than you used to, you will need to eat more. Not only are you burning energy during exercise but you are also building muscle which leads to more calories being burned even while you are at rest.
If you are hungry you can eat, but make sure that you select healthy food choices such as, fruits, vegetables, grains, lean dairy and meats.
A WORKOUT VERSES WEIGHT- LOSS MYTH
People say if they exercise often they can afford to eat a hamburger with fries, and a pie and ice cream for dessert. This type of thinking leads to unwanted weight gain.
IF YOU ARE TRYING TO GAIN WEIGHT
To gain one pound of muscle per week, you need to eat about 350-500 calories more than you are burning daily. To maintain this increased weight what you will need to eat in this phase will be carbohydrates, protein and some fat. Keep in mind that there is no limit how much muscle one gains. It all has to do with gender, genetics, and exercise routine.
Here is our recommended eating plan
1. 2-4 HOURS BEFORE YOUR WORKOUT
Eat regular meals and make sure to include carbs and protein. If your meal is closer than 2 hours make sure to keep it low in fat and fibre. Examples of appropriate meals include pasta with meat sauce, side salad, meat or tofu stir-fry with vegetables and rice.
2. 1-HOUR BEFORE YOUR WORKOUT
If you don’t have time to eat 2 hours before, eat a light snack or meal 1-hour before your workout.
Keep this meal low in fat and fibre and high in carbs. Afterwards, you will need to replenish the glycogen stores that were depleted during your workout. Two hours after your workout is the most efficient. This can be in the form of a meal or even a snack but make sure they include carbs and some protein.
Examples of post workout snacks
Toast (carbs) with peanut butter (protein), fruit (carbs), smoothie with yogurt (protein), banana (carbs) and berries (carbs).