Eating Clean to both Gain and Lose Weight

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Question: I am trying to lose weight and my son is trying to gain weight for sports. Neither of us is enjoying much success. What do we need to do to make this happen? I’m working out and doing cardio but I admit eating clean, as you put it, is not happening yet. My son seems to eat everything but has not gained a pound.
Answer: Lately, this phrase continues to echo through the gym, “You can’t out-train a bad diet!” So, if you are training with weights for at least two days a week and doing your cardio at least four days each week you are on the right track with your workouts. Make sure that your intensity level is high enough to excite your metabolism after your workout is over. That means you should be out of breath, tired and sweating. The intensity will insure that your metabolism will stay elevated for a period of time after you have finished training. It is not how many calories you burn while you are in the gym that makes the greatest difference but how much can you excite your metabolism after your training session is over which will burn more calories than normal.
The foods you eat make the biggest difference. Eating clean means choosing lean protein sources like egg whites, chicken, turkey, fish, lean beef and venison. These feed your muscles allowing them to repair and get stronger while getting leaner. Foods high in excess fat and carbohydrates with little or no nutritional value can make you feel sluggish and lethargic. Highly processed foods and fast foods are exceptionally good at slowing you down while raw or lightly cooked vegetables are nutritious, full of fiber and filling. Another major factor is your water consumption. This means water not tea, or diet soft drinks. The minimum is 64 ounces or the traditional eight glasses a day. Be consistent with your food choices and water for at least 14 days, then you can have a cheat meal. Back on track after that though. This is how you will make changes.
Your son needs to eat highly nutritious meals as well but in larger quantities than he normally chooses. Eating at scheduled times can help as well. He needs breakfast, two hours later he should eat a snack which can even be just a piece of fruit since he is at school. Lunch and an after school snack followed by a workout and more food. Then he needs to have a filling, balanced dinner and even a snack in the evening. Increasing calories too fast or going too high in excess calories will just add fat and we aren’t interested in increasing weight by adding just fat. Increasing calories slowly by adding a balanced mix of protein, carbohydrates and fats is your best choice. Small steps will grow to big success whether you are putting on weight or trying to take it off.
God bless and keep training,
Daryl

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