The insiders--the fitness models and bodybuilders who make their living staying in shape--say that diet is 80 percent of the battle, but the masses often disregard it. To illustrate that point, ask yourself two questions: First, how many people do you know that are trying to loose weight without using a personal trainer? Second, how many people do you know who have even once contemplated hiring the services of a registered dietitian?

Exercise + Healthy eating = Success.

Our recommendation is that you find a profession dietitian to work with you on proper eating to attain maximum results. Iron Bell Gym offers plenty of methods for the exercise part of the equation.We find the best excercise program for you. If you cannot afford both a personal trainer and a dietitian, all is not lost.

*Again, we are not professional dietitians and recommend that you speak with one.

THE BASICS TO EATING HEALTHY

There are some basic principals to healthy eating that you can use with great success.

1. Stick to an eating schedule:

      - 630  – Breakfast (most important meal)
      - 930  - Morning snack
      - 1230 - Lunch
      - 330  - Afternoon snack
      - 630  - Dinner

2. Eat more fresh food and less processed or packaged food
3. STOP eating fast food.
4. Eat smaller portions and less servings per meal. Say NO to 2nds.
5. No sodas or sugar drinks. Water, water, water! Add lemon for flavor
6. Eat healthy carbs 30-40 minutes prior to cardio workouts
7. Eat 75% carbs / 25% protein 1-2 hours prior to strength workouts
8. With in 30 minutes after you workout, eat protein, carbohydrates and minimize fatty foods.
 

HEALTHY FOODS

 Dairy:

• Reduced fat milk
• Reduced fat cheese
• Egg-  I love egg whites only.
• Yogurt
  

• Bananas
• Oranges
• Apples

• Strawberries
• Apricots
• Bing cherries
• Blueberries
• Cantaloupe
• Guava
• Watermelon
• Broccoli
• Carrots
• Legumes
• Spinach
• Pumpkin
• Sweet potatoes
• Tomatoes
• Black beans
• Onions
• Avocados
• Asparagus

Grains:

• Whole wheat breads
• Whole wheat sandwich buns
• Whole wheat dinner rolls
• Brown rice - Read the labels, because many brands are just died brown.
• Whole grain breakfast cereals
• Whole wheat pasta
• Steel cut oatmeal
• Barley
• Quinoa

Meats:

• Fish
• Skinless chicken breast or tenderloin
• Turkey
• Pork chops
• Lean red meat