CSC Nutrition Guide: A Few Easy Steps to Help

You Build Lean Muscle and Lose Fat

For many people losing fat and gaining lean muscle is a struggle. The truth is that losing fat and gaining lean muscle isn’t as hard as most people and experts make it out to be. Most people fail due to one or more of these reasons:

•Trying to take on too many things at once•Try one small change for 2-4 weeks. •Build on that

•Searching for Perfection •You only need to do things right 80-90% of the time•Allow for some slip ups (Guilt Free!!)•Clean slate policy (Forget about it and get on track!)

•Information Overload:•Thousands of diet options•Confusing and conflicting information

The Fat Loss Struggle

Fat Loss Made Simple

At Commonwealth Sports Club we adopt the Precision Nutrition approach. By following the Precision Nutrition approach you will find that the fat loss process is clear and simple. After reading this guide you will feel confident that you have what it takes to be successful. Now lets get started, and go over the 5 simple steps to fat loss.

Fat Loss Nutrition in 5 Simple StepsStep 1: Decrease calories slowly

•Start eating a little lessStep 2: Increase Protein

•Support lean muscle growth•Speed up metabolism•Satiety

Step 3: Eat less sugars and starch•Trade grains for greens•Control blood sugar and appetite •Control hormones

Step 4: Eat more vegetables•Increase vitamins, minerals, fiber•Phytonutrients & Antioxidants

Step 5: Replace bad fats with healthy fats•Avocados, olive oil, nuts, seeds, fish oils•Reduce and eliminate trans-fat•Speed up metabolism

How to Build Your Meals For Women:

Step 1: One Palm of Protein Foods With Each Meal

Step 2: One Fist Full of Vegetables With Each Meal

Step 3: One Thumb of Healthy Fats With Each Meal

Step 4: One Handful of Other Carbs If Other Carbs Are To Be Included

Women:

How to Build Your Meals For Men:

Step 1: Two Palms of Protein Foods With Each Meal

Step 2: Two Fists of Vegetables With Each Meal

Step 3: Two Thumbs of Healthy Fats With Each Meal

Step 4: Two Handfuls of Other Carbs If Other Carbs Are To Be Included

Men:

How to Get Started

1. Start slow2. Choose something easy3. Practice that habit daily4. Work on that one habit for 2-4 weeks5. Plan to cheat 10% of the time6. Start a new habit after successfully

achieving your previous habit7. Keep building on success8. Remember the clean slate policy

Example Nutrition Habits

1. Eat Lean protein with each meal2. Take fish oil and a multivitamin each

day3. Drink 8 cups of water each day4. Eat 4-5 servings of vegetables each day5. Eat every 2-4 hours6. Record what you eat today7. Slow down your eating8. Eat mostly whole foods9. Stop Eating when 80% full10. Prepare your meals for the day

Visit Precision Nutrition and go watch these free video nutrition courses right now:For Women:For Men:For Athletes:

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