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Philippians 4:13
Isaiah 40:28-31

 

Nutrition

For me, the hardest part of getting on track, nutritionally, was to BELIEVE and ACT on what is true about how food and training affects the body. As I mentioned earlier, I just wanted to lose weight. I didn’t care how it happened. If I lost muscle, fine. It was weight off my body! If I skipped a meal, great! I had will power to avoid the extra calories. I had no idea how to work with my metabolism. I thought I could do things faster and better, my own way. I was chasing my tail. Until you understand how metabolism works and how you can use it to your advantage…you are working HARD, not smart. You will end up frustrated because for all your hard work, you will be getting very mediocre results…if any! That’s why people start out a weight-loss program with the best intentions…and give up.

Understand Metabolism, And Work With It, Not Against It

The key to getting lean and ripped is working with your metabolism and creating an optimum environment for fat burning. You need to learn how to start a fire and keep it stoked, using food as FUEL, and incorporating the right kind of fitness training.

Food Is Fuel

If you can think of food as fuel, this really helps. Think of your body as a high priced, fancy sports car. You are not going to put 7-11 mini-mart gas into a Ferrari, right? Your body is a Ferrari, and it needs the good stuff—PREMIUM fuel! You want to eat consistently, every 2-3 hours while you are awake during the day—foods that are nutrient dense. Every time you eat, you are putting fuel into your Ferrari so it will go fast, and run at optimum levels. If you run your car on “empty” you will ruin the engine. It will eventually break down and stop working, right?

Never Skip A Meal!

Don’t ever skip meals—especially breakfast! Eating first thing in the morning is like throwing logs in your metabolic furnace. You are revving up your metabolism for the day! If you don’t put fuel into your body, your metabolism slows to a crawl and triggers the starvation response. You will not burn fat, you will actually STORE fat. Think of your body as a fat-burning furnace. You have got to keep that fire going all day. If it goes out, the fat stops burning and it gets STORED away!

The More You Eat, The More You Burn Calories, The More Weight You Lose

This one was a hard one for me…The more you eat, the more you lose?!

But when it comes to losing fat and building lean muscle, eating less is NOT the answer.  Why?  Because eating less will trigger some responses from your body that you don’t want.  Here’s what happens: When calorie consumption is too low, your body gets stressed out and sends an alarm signal to your brain, “WE’RE STARVING!!!!!”  This is when all the bad stuff starts happening.  Levels of a hormone in your body, called leptin, plummet and signal to your brain that there is not enough food.  Your metabolism slows way down, storing fat, and increasing your appetite at the same time!  Your body’s top priority is to keep you alive, and it will try to protect you from starving by storing up as much fat as it can.

This is exactly where I was going wrong with my nutrition.  You have to eat more, not less, or you are going to be spinning your wheels trying to lose fat and weight.  It is a never-ending, hopeless struggle to work against your body.  I tried it anyway…and I always ended up giving up after a short struggle!  This is the whole “Yo-Yo” dieting thing—you try really hard for awhile, and then give up!  Then after awhile…you try really hard again!   And then give up.  It is no fun AND it doesn’t work!  Hopefully I can talk you out of this monkey business and show you how to shave off fat and weight in a smart way that actually WORKS!!

What you want to do is keep your body fed.  Again, food is fuel. Every time you eat, you can think of it as throwing another log in your metabolic furnace.  Every time you eat a meal, your body has to work to digest it.  This requires energy, and calories are burned.  Be careful, though!  You can’t just put any old thing in your body as fuel.  You need the good stuff!  Don’t put a wimpy, “Duraflame” log into your furnace!  You want the HUGE stack of palates that you make the big bonfire with!  You need to pick the RIGHT foods in the RIGHT combinations to optimize quick fat loss.

Here's The Trick - Using Food To Your Advantage

Food has a “thermic” effect.  This means that digestion of the food causes your body to spend extra energy (calories.)  By eating frequent, small meals throughout the day, your body will constantly burn calories and fat, just by digesting the food you’re giving it.  You need to eat 5-7 “mini” meals per day.  Every 2-3 hours you need to re-fuel. You will feel better because you won’t be ravenous all day long…and you won’t be tempted to binge.  Your body will not be starving and trigger that whole “starvation-response” scenario! 

But, be careful of your choices!  AND keep the portions under control. 

Some foods speed your metabolism more than others.  Protein, for example, is harder for your body to break down and use.  Raw fruits and veggies are also hard for your body to break down and use. These foods have a higher thermic effect.  This is GOOD. What this means is that while your body is working hard to digest, it is revving up your metabolism, taking all kinds of energy to do it! 

Combine a lean protein, healthy fat, and a healthy carbohydrate with each meal. For example—Chicken breast cooked in olive oil with a serving of broccoli.

Some lean proteins to choose from:

Protein is very important because your body uses it to build your fat-burning muscle, as well as to rebuild the muscle after an intense workout. More muscle=more fat burned!  When you are eating protein throughout the day, with each meal, you are also curbing hunger. It makes you feel fuller, longer, decreasing your chances of binging.

Healthy carbs:

Some fibrous veggies and fruits have a “negative caloric balance,” which means that it actually takes more calories and energy for your body to digest them than the amount of calories they contain!!

Some of my favorite NEGATIVE CALORIE fruits and veggies are:  asparagus, broccoli, garlic, lettuce, onion, spinach, cucumber, apples, blueberries, cantaloupe, cranberries, grapefruit, lemons, limes, oranges, peaches, raspberries, strawberries, tomatoes, tangerines, watermelon.

Eat healthy fats, such as extra virgin olive oil, coconut oil, any and all nuts, and avocados in moderation. 

Eat the majority of your carbs as vegetables, fruits, and beans.  Limit breads, cereals and pastas, and make sure they are whole-grain—or better yet, the “sprouted grain” bread--not the enriched stuff.  When the food label says “enriched,” even when it says “enriched wheat flour,” machines have scraped all the nutrition off, and left you with a bleached out and processed food that has been literally stripped of every vitamin and mineral.  Your body doesn’t have to work very hard to digest it because the “digestion” has already been done for you in the factory!  Because there is no work to digest the food, it will be stored right away...as FAT. 

Be careful of your portion sizes, because at the end of the day…if you’re taking in more calories than you are burning, you are not going to lose anything!  Even if you are choosing good foods, if you are over-eating them, your body will store away any extra that you haven't burned...as FAT.

A general rule of thumb when considering portion sizes: The palm of your hand, excluding your fingers (same width and thickness) is equal to 1 serving of chicken, fish, beef, etc.  A tightened fist is equal to a portion size of starchy carbs.  A cupped hand will hold a serving of veggies or fruit. 

Stay away from hydrogenated oils and high-fructose corn syrup!  Read labels.  Next time you go to the grocery store, start looking at the labels on everything—see how many of the foods that you regularly buy have either some type of hydrogenated oil (trans-fats) or high fructose corn syrup. This poison is in everything!  You will be amazed!  And don’t buy into the ads you see on TV that say it is “harmless” and “natural!!!” These poisons make you fat!

Basically, if you stay away from packaged, processed foods, you will be safe!  Eat food that is as close to its natural state as possible.  Eat single-ingredient foods, like lean proteins, leafy greens, fibrous veggies, fruits, nuts, and beans.

Muscle Is Your Biggest Ally

Your muscle is a fat-blasting power house that increases your metabolic rate. It cranks up your metabolism, shifts fat loss into “turbo mode,” and makes you lean and shredded.

Every pound of muscle you have requires an extra FIFTY calories per day to maintain! If you have 10 pounds of lean muscle on your body, you will burn and extra 500 or more calories each day just while you are sitting on the couch or sleeping…doing NOTHING!

You Don't Want To Lose Valuable Muscle

And you will if...

Protein Is Fuel For Your Muscles

You Need To Eat More, Not Less!

Sample Of My Meals And Eating Schedule For A Typical Day

7 a.m. -- Non-fat peach yogurt (read labels on this stuff…lots of yogurt has HFCS!)

9 a.m. – Veggie stir fry (broccoli, asparagus, spinach, red onion, tomato, avocado, fresh jalapeno, feta cheese, 2-3 egg whites)

12 p.m.– ½ turkey sandwich on whole wheat bread (I don’t use mayo—usually just dijon mustard, but you can use a light mayo (the fat-free stuff has HFCS in it), avocado, lettuce, tomato, reduced-fat Swiss cheese.

3 p.m. – Handful of raw almonds, clementine

5 p.m. -- Roast chicken, broccoli, green salad

7 p.m. -- Apple, 2 pieces reduced-fat Swiss cheese

Water Intake Is Crucial!

Many people don’t understand just how important water is. Some people talk about how they can “never remember to drink it” or say, “I know I don’t drink enough...” (I was one of those people!) You need to understand that water is the MOST IMPORTANT NUTRIENT you put into your body!!

Water is necessary for every single essential function in your body. 90% of your blood is water, and your blood carries all the nutrients to your tissues. If your body had no water, your tissues would starve! Water also aids your kidneys in flushing out poisonous toxins and waste (through urine.) If you don’t have enough water, you will end up poisoning yourself in your own waste! When you are dehydrated, your liver has to pick up the slack. When your liver is busy doing the kidneys’ job… it can’t do its own work! (60+functions involved with the repair and rebuilding of your muscles after strenuous training, and metabolizing as energy, stored body fat.)

Your muscles are made of 75% water. Water supplies hydration for your lungs, and without it, you would stop breathing! Water also regulates your internal temperature.

Your body requires about a gallon of water each day to run your digestive system. So…You need to drink AT LEAST a gallon a day. (I have read 1 gallon/day for women and 2 gallons/ day for men) Drink more when it’s hot or when you are training hard and losing water through perspiration. Body builders and fitness competitors who are preparing for a competition drink up to 3 gallons a day!!

When your body is not getting the water it so needs for EVERYTHING it is trying to do, it goes into a “drought” response, similar to the “starvation” response it goes to when you’re not giving it the food it needs! Your body is not happy with too little water…so…it slows down elimination of water, trying to preserve every drop. (WATER RETENTION.) This is what gives you that puffy, bloated look…not very attractive.

What Water Does:

Some Excellent Resources On Nutrition

I HIGHLY recommend:

The Abs Diet, David Zinczenko

The Truth About Six Pack Abs, Mike Geary

The Fat Loss Trouble Shoot, Leigh Peele

The Diet Solution, Isabel De Los Rios

The Carb Rotation Diet, Jayson Hunter

Eat Stop Eat, Brad Pilon

These programs and books gave me the head-knowledge to make the nutritional changes that got me lean and shredded. I read everything I could get my hands on, and it made such a difference in my attitudes and beliefs about food. Remember, the NUTRITION is 90% of the fat/ weight loss battle. The more you educate yourself, the more you are going to understand, believe, and ACT on the information.

As soon as I began to clean up my nutrition, I started seeing results, and pretty quickly! I not eat 5-7 meals a day, every 2-3 hours. The “meals” are not huge. Most are pretty much a healthy snack. Some days I eat a little more, some days a little less. Some days I ROYALLY mess up my diet and eat a million cookies!! So, don’t worry if you are not eating “perfectly” all the time. If you eat according to your healthy nutrition plan 90% of the time, you can veer off course 10% of the time without sabotaging your goals. If you blow it, DO NOT give up! Just pick right back up where you left off, and start again!

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Copyright © 2009-2013 loracolson.com
www.colsons.net

Below are the nutrition and diet resources that were helpful during
my 12-week contest program.

Carb Rotation Diet
The Carb Rotation Diet
by Jayson Hunter

 

The Diet Solution
The Diet Solution by
Isabel De Los Rios

 

Eat Stop Eat
Eat Stop Eat
by Brad Pilon

 

Fat Loss Troubleshoot
The Fat Loss Troubleshoot
by Leigh Peele

 


 

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Philippians 4:13
Isaiah 40:28-31