There has been mass confusion concerning carbohydrates and what is a good carbohydrate versus a bad carb, will carbs make me gain weight, etc. People often confuse simple carbohydrates (sugars) with complex carbohydrates (starches) and fiber. The truth of the matter is wholesome carbohydrates or complex carbohydrates found in broccoli, potatoes, corn, rice, etc. (and make sure to buy organic) are the best choices for fueling your muscles and keeping energy levels at maximum capacity. The potato has been looked upon as a “bad” carb because it is high on the glycemic index. This is in fact a myth, potatoes are digested into glucose and are then burned for energy or stored for future use. We store extra glucose in the form of muscle glycogen and liver glycogen and not as body fat. This glycogen in turn, is readily available for energy during exercise.

Another statement I hear is that wholesome carbohydrates are fattening and make one gain weight. The reality is, excess calories, specifically in the forms of fats such as butter, mayonnaise, excess oil make one fat and gain weight.

Rethink your carbs! Complex carbohydrates will help you to eat less, thereby reducing overall calorie intake and will give you the energy you need to stay fit and healthy.

* When it comes to diet and exercise, your diet makes up 75% of your effort and exercise 25%. If your diet is not in order, no matter how much you work out, you will still gain weight or not be able to lose weight. Get your diet in check, and be consistent with it.
* Going on any atkins diet without knowing how or why it works is idiotic.
* Keep a diet log. There is so much emphasis put on counting calories, and while calories in vs. calories out is how weight is lost, what is often neglected is nutrients. You also need to keep track of protein, carbs and fat. A balanced diet should be comprised of 50-70% carbs, 15-30% protein and 10-30% fat.
* If losing weight was as easy as taking a pill, no one would be fat. Weight loss products are a 30+ BILLION dollar industry, yet there are more obese people than ever before. Diet and exercise is the ONLY proven method for shedding those pounds.
* Very low carb diets cause your energy levels to plummet. Not only will you feel tired and irritable without carbs, but your training will probably suffer: Low carbs = low energy. Low energy = poor workouts. Poor workouts = poor results.
* Caloric deficits. Too much of a deficit will result in failure to stay on a given plan. Set your calorie deficit as a percentage of your maintenance level. 15-20% is the recommended starting calorie reduction for fat loss. This is considered a small calorie deficit and a small calorie deficit is the key to losing fat while maintaining muscle.
* Eat clean. Food is either born or grown. If it comes in a box that you have to prepare, it’s not food. If it is prepared by someone else and you don’t know the ingredients or nutrition information, don’t eat it.
* Don’t drink your calories. Juices, soda, sweetened tea and other high calorie drinks count towards your daily caloric limit. Drink water, and use those calories for nutrition instead