Why It Is Easy To Get Confused About Diet - Fitness Instructor explains

Most personal trainers in Singapore or in big chain gyms around the world simply take a client through a fixed circuit of machine exercises that are the same for each client. This is a great way to earn a quick buck off an unsuspecting client. - NOT Good

Many fitness boot camps just go to an outdoor park or field and ask people to jump around doing random exercises without concern for long term progress. This is a great way to injure a person who has not trained in a long while. - NOT Good

But the ONE thing most lacking from most Singapore personal training or fitness/weight loss boot camp programs is doing nutritional guidance the right way.

We have more than 200 clients under our coaching each year. And we track each and every one of them. Measurements, genetic tolerances, fat levels, and each and every weight that they lifted! So we have a huge database of information about what works and what doesn't.

For example, one of our clients was doing alot of things right, training hard, high level of activity (he does martial arts on non-gym days) and is a motivated client. Unfortunately he did not lose body fat at the speed that he should have.

But -BOOM- once we changed his nutrition to something that suits his particular genetics, and cut out one or two foods that did not suit his genes, he dropped 2.5% bodyfat in 10 days - that about 5-10mm on each bodyfat site.

Another lady had problems with her upper body fat. Her legs looked great and athletic but her upper body was stagnant even tho she ate healthy food most of the time. For her she needed a particular supplement because her family eats NO red meat, and for her, L-carnitine was a very useful thing to boost her fat loss results.

As you can see, diet troubleshooting is not a simple matter of "calories in-calories out". (Subject for another LONG post) it is a matter of balance and individualization especially for those who have plateaued.

But what are the principles?

If you are fat - i.e. can't see your abs (guy) or don't have a firm stomach (ladies), I use the following nutritional guidelines.

* No starches * Green veggies unlimited * Un-processed meat unlimited * Nuts 2 handfuls per day for medium/large men (70kg+) and 1 handful per day for women and smaller guys. * Fish Oil - 1g per day per % of bodyfat you are * Cheat meals - 1 per week - But you can test 2-3 (on the same day) to see if you can tolerate it. * Post workout shake is protein + glutamine + glycine * Drink water and unsugared tea.

If you are lean - can see abs (guys) can see line down the middle of your tummy (ladies)

You actually need starches. Start adding them post workout. And see if you get fatter (you should probably get LEANER because you prevent the body from using precious protein as a fuel), if you don't get fatter, add them to your solid meal post workout too, then breakfast. More on training days less on non training days.

The remainder are the same except that you would eat a free meal around mid week, and that your recovery drink taken after training sessions would have some carbs inside instead of glutamine.

I actually just made this transition (I have a basketball tournament coming up and want to be leaner) - this occurs at around 10% of fat for men and around 16% for women.

The "fat person" plan is usually called a "cyclic ketogenic diet" and the "lean person" plan is usually called "carbohydrate cycling".

There are man other factors to consider. But consistently do the first things first, and most of you will already get significant results.