It's time to talk nutrition and weight loss….Don't laugh, I know this is a huge topic to cover and there is no way I can hit all of the information out there….here's some simple rules that I think can really have an impact on your life.

1. Water…..this is essential to your body….drink lots of it….rule of thumb 8, 8 ounce glasses a day

2. Frequency…. Don't let more than five hours go by without eating, plan strategic snacks such as a nutritional bar if you can't eat something healthy

3. Moderation….eat a little less of everything

For weight loss focus on losing no more than 1/2 - 1 pound a week for older teens, and 1 - 2 pounds per week for adults. If you're anxious to lose weight more rapidly, consider the following. On less than 1,200 calories a day it's very difficult to get all of the nutrients you need for good health. For most people, a diet of less than 1,200 calories creates a rate of weight loss that isn't healthy. During rapid weight loss, your body will sense famine (starvation) and your metabolism will slow down to conserve energy. This, of course, is exactly what you don't want. Exercise with a less severe diet helps to maintain a higher metabolism. This is the best combination for weight loss and weight maintenance over time.

Diet is 80% of how your body is going to look. I don't care if you spend all day every day in the gym, if you don't follow a clean diet all of your hard work will go to waste. your diet should consist of 5-6 small meals and should include lean a lean protein source such as chicken or fish, a complex carbohydrate such as oatmeal or sweet potatoes, and some sort of green vegetable such as broccoli or asparagus.

It is important that you eat right after your morning session of cardio and within 30 minutes of your weight training session. A sample meal for after your morning session of cardio would be: 406 egg whites and 1 whole egg scrambled, 1/2 cup of oatmeal, and a serving of flaxseed oil softgels.

Healthy fats such as flaxseed oil will help oxidize fatty acids (burning fat for energy) and basal (resting) metabolic rates, while at the same time lowering cholesterol. A sample post-workout meal would be 1 scoop of 100% Whey Protein and another 1/2 cup of oatmeal.

Protein and carbohydrates are essential for muscle growth and recovery. You ALWAYS need carbohydrates in your diet even if you are trying to lose weight, as carbohydrates are your body's primary source of fuel. Without carbs, your body will not function properly, leaving you feeling sluggish and tired. Anyone who has ever been on one of the popular low-carb diets can reaffirm this fact.

Remember your goal should always be about lifetime health…make the journey fun!

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