Chacha's personal fitness


Healthy diets!





Eating a healthy, nutritious diet is something we all constantly struggle with. As an active person, you know you need to watch what you eat. To get the most out of your workouts, you want the best food that packs the most nutritional punch without hindering your ability to perform. We want to focus on building lean muscle mass and lose unwanted body fat. This entails choosing the best foods and maximizing our results.

Consider the #1 nutrient for building muscle mass.

Protein. Protein gives you energy, boosts your immune system, repairs tissue and most importantly it builds muscle. On the average you should eat 1 gram of protein per pound of lean muscle mass on your body. When it comes to toning your muscles, make sure you eat carbohydrates before your workout. If you don't, your body will turn to protein and fats for energy. The soreness you feel afterwards is the breakdown of muscle tissue. And since you need protein for muscle repair, eat foods high in protein after you train.

Good sources of protein are: Salmon, fish, tuna, shrimp, chicken, turkey, steak, ground beef 95% lean, nonfat milk, low-fat cottage cheese, fat-free yogurt, lentils, soybeans, egg whites, tofu, nuts, whey protein shakes, beans & rice or peanut butter & whole wheat bread to make a complete protein.


Complex Carbs: Oatmeal, Sweet Potatoes, Small Red Potatoes, Brown Rice.

Vegetables: Broccoli, Green Beans, Greens like Spinach, Kale, Romaine Lettuce, Asparagus, Carrots, Green Peppers, Cabbage, Zucchini, Cucumber, Cauliflower, Tomatoes, Peas, Brussel Sprouts, Artichoke, Celery, Onion.

Fruits: Strawberries, Blueberries, Melons, Apples, Oranges, Bananas, Oranges, Mangos, Papaya, Apricot, Peaches, Grapefruit,Kiwi, Grapes, Raspberries, Cranberries, Watermelon, Prunes, Raisins.

Fats: Choose cold-pressed oils and natural fats. Low-fat oil and vinegar dressings, Avocados, Olive Oil, Peanut Butter, Almonds, Flaxseed Oil. Beware of sodium filled foods. Try natural seasonings without salt.


Don't skip breakfast. Eat foods high in fiber. Eating healthfully all the time is difficult for most people. As you begin an exercise plan, you will want to be sure you eat what your body needs to fuel your workouts and get the results you desire without compromising your health.

  • Eat 4-5 meals per day eating every 3-4 hours. Eat before you get hungry and prevent overeating. This keeps your metabolism going in order to burn fat and calories.
  • Three of the meals must contain (1) protein, (1) carbohydrate, (1) vegetables. The other 1-2 meals you can use protein shakes or a good nutrition bar.
  • Eat small servings and remember, portion control.
  • Remember no carbohydrates 4 hours prior to going to bed. Eat your lean body weight in grams of protein daily.
  • Don't eat anything that has more than 20% of its total calories derived from fat.
  • Plan and prepare meals ahead of time to ensure you won't grab whatever is easiest.
  • Drink plenty of water every day.
  • Do 45-60 minutes of cardiovascular exercise three times a week and incorporate weight training 2-3 times a week.