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THE HIGHLY GUARDED SECRET AND MAGIC PILL TO EFFECTIVE WEIGHT LOSS AND WEIGHT MANAGEMENT FOR ATHLETES I want to preface this article with the disclaimer that I am not a licensed nutritionist. The information I am sharing comes from research from known nutritionists involved with athletes, personal experience and witnessing other athletes with their success. The magic pill for proper and sensible weight loss for athletes. Proper ongoing nutrition and fueling. I have found the deeply kept secret for success! And I am about to release to you this mighty secret held tightly to a chosen few…. Here it is……. CALORIE IN CALORIE OUT What??? Could it be? This philosophy that has been around for many years buried under every new diet fad, pill and expensive weight loss program flooding the market daily? Yes, it is and let’s break it down. The body needs calories for fuel and sustenance. The amount of calories needed is dependent on each individual according to their weight and their activity. There is a “stasis” amount of calories each body needs to keep at a steady and consistent weight. Eat more calories and you gain weight. Eat less and you lose weight. Simple and to the point. So if you need to lose weight you need to consume less calories than you burn. That’s it. How do I figure all this out? Isn’t this a super complicated and in depth procedure which will need deep research and spreadsheets to figure out? Will I need to spend half my day calculating and researching? Do I have the time to make this super simple idea a reality? No, welcome to the age of the internet and apps! I have been using an absolutely free calorie tracker app to do all the work for me. The app is “Lose It”. There are also other apps out there that do just about the same thing like “My Fitness Pal’ and others. What these apps do is first of all collect your information like current weight, goal weight and goal weight loss plans then put together a calorie plan to achieve your goal weight. Once all of this is entered the app shows you how many calories you can consume a day to achieve that goal. Let’s say you are 185 pounds and want to get to 155. You want to lose 1.5 pounds a week. With this information the app will tell you that you can eat 1100 net calories a day to achieve this goal. Why net calories? Because with no exercise the body will automatically burn that many calories so eating the 1100 calories will fuel the body and the deficit will promote weight loss. So how do I track my calories? These apps have an extensive database of foods including commercial and restaurant foods along with a bar code scanner. The idea is to make sure you log EVERYTHING you consume a day to track your caloric intake. This accomplishes 2 things. First it makes you aware of the amount of calories you consume and second it shows you the amount of calories in the foods you are eating so you can make conscious decisions on the foods you ingest daily. And here’s the great part for athletes! Exercise burns calories so when you work out it gives you the opportunity to eat more calories daily without affecting weight loss. For example is you run 5 miles the caloric burn might be 400 calories. Now you can eat 400 more calories during the day. These apps have built in exercise calculators or both Lose It and My Fitness Pal have connections with your Garmin app that will automatically pull calories burned from exercise to the app. Exercise more – eat more. Exercise less - eat less. Simple as that! So give it a try. Use the tracking app religiously. It has been a huge success for me and for other athletes I have worked with. You will see immediate results. There will be a few plateaus as the body is adjusting to the new weights but move through them. Get to the weight you want to achieve and perform the best. Feel free to contact me with any questions you may have and hopefully I can answer them or direct you to someone who can! BE YOUR BEST! Next month we will go deeper into fueling for athletes! Park Alsop Director – Kennedy Law Racing – Clearwater Aquatic Masters kennedylawracing@gmail.com

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Profile for Joe Fernandez

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Florida RacePlace Magazine The Bible of Running and Triathlons in Florida

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Florida RacePlace Magazine The Bible of Running and Triathlons in Florida

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