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Nutrition

One of the major components of the Timefighter Fitness program is proper nutrition.  This is the biggest challenge for most clients who frequently believe that less is more.  In order to lose weight, one MUST eat and eat properly, consuming the correct number of calories 5-6 times per day, at 2-3 hour intervals.  Each meal must contain the appropriate amount of protein, fat and carbohydrates.  This is not a diet, as we at Timefighter Fitness do not believe in the word “diet.”  This is a lifestyle change which will teach each client to nourish his/her body properly – thereby alleviating the urge to overeat.

The function of protein is to build and repair body tissues and structures.  It is also involved in the synthesis of hormones and enzymes and can be used for energy if calories or carbohydrates are insufficient.

Carbohydrates are compounds containing carbon, hydrogen and oxygen and generally classified as sugars (simple) and starches (complex) and fiber.   Carbohydrates are the chief source of energy for all body functions and muscular exertion.

The body needs fats for energy, structure and membrane function, as well as regulation of uptake and excretion of nutrients in the cells. Fat intake should range between 10 to 30% according to performance, satiety and palatability.  More than 30% leads to overeating (lack of food volume) and often slows metabolism.

Hydration

Timefighter Fitness cannot stress the importance of proper hydration.   Water is the soup of life and constitutes approximately 60% of the adult human body by weight.  Deficiencies of nutrients such as vitamins and minerals may take weeks or even years to develop, but one can only survive for a few days without water.  The benefits of con-suming proper quantities of water are:  endocrine gland function improves, fluid retention is alleviated, liver function improves (increasing the percentage of fat used for energy), natural thirst returns, appetite decreases significantly, metabolic functions improve, nutrients are distributed throughout the body, and because body temperature regulation improves, blood volume is maintained.

Water and Performance:  Dehydration impairs every physiologic function (e.g., decreased blood volume, decreased performance, decreased blood pressure, decreased sweat rate, decreased cardiac output and increased perceived exertion) to name a few. 

On average, an individual should consume approximately 96 ounces (3 quarts) of water a day.  Those participating in a weight loss program should drink an additional 8 ounces for every 25 lbs. they carry over their ideal weight.  Water intake should be increased when exercising briskly.

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