What you Need to Know about Nutrition – Part 1

-By Denis Reynor

Nutrition is the biggest question that I get asked over and over again on a daily basis. It’s also an area that a lot of people are more aware of now a days as they can see the side effect it is starting to cause to themselves or others.

Living with the internet today we are in contact with so much information on training and nutrition that it is hard to know if information we are looking at is right, worthless, wrong, or simply unimportant.

  • “Avoid sugar at all cost.”
  • “Avoid carbs because they make you fat.”
  • “Eat more frequently to speed up your metabolism.”
  • “Eat only gluten-free foods.”
  • “Go Paleo. Because, you know, that’s how cavemen ate.”
  • “Drink only water and avoid other types of drinks.”
  • “Don’t skip breakfast.”
  • “Eat smaller portions.”

Here are some examples of the not “so effective fat loss advice” I’m talking about.

The problem with the pieces of “advice” above that everyone seems to regurgitate over and over again, is that they’re either big myths that aren’t true, or that have very minuscule effects on your results.

To put things into perspective, think of the 80:20 Rule called “The Pareto’s Principle”called After Italian engineer Vilfredo Pareto. It states that 80% of results come from 20% of the effort. It’s a powerful fundamental principle of life that just so happens to also apply in fitness.

  • 3-4 Weight sessions a week = 80% – Are we getting the required Protein intake to repair muscles? = 20%
  • Increasing the intensity of your running sessions = 80% – Are we getting the required nutrients to restore your energy? = 20%
  • Spending money on tablets to get rid of a headache = 80% – Are we hydrated? = 20%

Unfortunately, the common approach a lot of people have about fitness is to do everything all at once to get the best results to go as we call “all-out” without consideration of the impact on time, willpower, and efficiency.

Everyone seems to overlook the fundamentals: the things that actually matter. And when it comes to body composition (whether you’re trying to lose fat or pack on some muscle), there’s only a few essential things to remember that will get you the bulk of your results.

Just like The Food Pyramid, we need to arrange the areas of Nutritional Importance

To put it simply, the most important things when it comes to nutrition for both fat loss and muscle gain are in order of importance:

  1. Your calorie intake.
  2. The Macro-nutrient composition of your diet: protein, fats, and carbs.
  3. Your Micro-nutrient intake: vitamins, minerals, etc.
  4. The timing and frequency of your meals: what time and how often you eat
  5. Supplements that help cover your deficiencies.

These are the biggies. The essentials. These are what will yield you the results you’ve been striving for.

Looking at this list, it comes to no surprise that a lot of people aren’t getting the results they want. Everyone has the misconception that fat loss is all about eating more fruits and veggies which is only no.3 on the list, or about eating every 2-3 hours to “boosts your body’s metabolism”, or eating certain “fat loss foods”.

And let’s not forget about fat-burning supplements no.5 on the list. That’s part of the fat loss formula too, right?

The truth of the matter is that the things that should be prioritised most are usually what people tend to overlook.


  •  Newton’s third law is: For every actionthere is an equal and opposite reaction. With Fitness lets try to keep the balance between Nutrition, Resistance, Mobility, Flexibility and Cardiovascular Fitness.
  • The Pareto’s Principle – Counting Calories should be your NO.1 priority weather your goals is to gain weight or to loose weight.
  • Seek advise from a nutritionist or Personal Trainer about you ideal Calorie Intake and Nutritional needs based around your goals and workouts.

For more information on Health & Fitness email me at Denis.Reynor90@gmail.com

Happy Training Everyone