Totally Fit 4 Ever Nutrition

  1. You need to eat plenty of green vegetables. Ex: Broccoli, green beans, celery, spinach, Nutrition_Tipscucumbers, etc.
  2. Eat a piece of fruit a day. Ex: Apple, oranges, bananas, grapes, etc.
  3. Protein should make up at least 40% of your diet. Ex: Fish, chicken, turkey, skim milk, beans, eggs, cheese, lean beef, etc.
  4. Carbohydrates should make up at least 40% of your diet. Ex: Sweet potatoes, pasta, brown rice, wheat bread, fat-free cereals, oatmeal, beans, etc.
  5. Fats may make up to 20%: 7%poly, 7%mono, 6%saturated. Ex: Poly-Olive oil, fish oil-Mono-Olive oil, flax seed oil.
  6. Drink 1/2 to 1 gallon of water daily. Fill up before meals with 1-6 oz. glass of water.
  7. Wait to eat 45 minutes after cardio exercise program for weight loss.
  8. Try not to eat after 9 p.m.
  9. Eat 3 meals per day and 3 snacks.
  10. Space meals about 3 hours apart.
  11. Do not stuff yourself at any one feeding.
  12. Always splurge at least once per week.
  13. You must use supplements to achieve optimal results. Ex:Thermogenic fat burners, citrimax, multi-vitamins, soy & egg protein, meal replacement powders.
  14. Implement variety into your diet. Keep it interesting!
  15. Stay away from high-glycemic carbohydrates, such as white potatoes, white rice, white breads, and sweets.
  16. Stay away from soft drinks, sweets, fried foods, potato chips, ice cream and candy bars.
  17. If you make a mistake and cheat, don’t sweat it! Jump back into a healthy lifestyle immediately.
  18. A gram of protein has 4 calories, a gram of carbohydrates has 4 calories, and a gram of fat has 9 calories.
  19. To determine the number of calories you need daily multiply your weight by 10 Ex: If you weigh 200 Lbs. Your Caloric intake should be 2000.
  20. If you are in a situation where you must eat fast food, use common sense. Instead of a Whopper, order a broiled chicken sandwich.
  21. Go light on salad dressing and condiments such as mayo and honey mustard.
  22. Plan ahead when you travel: Pre-cook your meals.
  23. Get family members and friends on similar plans.
  24. Ask Total Fitness Family Center staff when you have a question or in doubt about anything.
  25. Keep a smile on your face!

You can also read more about our TF Training Solution, check out the links below in order to find out more information.

Totally Fit 4 Ever Benefits and Details
Totally Fit 4 Ever Results
Totally Fit 4 Ever Programs
Totally Fit 4 Ever Nutrition

God is good all the time!