Nutrition is everything when trying to get into shape.  Yet for many, it's the reason they struggle and give up altogether.

Although I am not a dietician, I am someone who KNOWS and has given safe, effective nutritional guidelines that have gotten my clients outstanding results.  I know what and what not to do.

These guidelines are simple and fundamental.  You may have heard many of them before, but hey, it's not going to hurt if you hear it again.

Guideline # 1

Eat Whole Natural Foods.

If you were to just follow this guideline alone, you will be on your way to a leaner, stronger and healthier body.  Eating natural foods helps your body function more efficiently and utilizes it like raw energy.  Your body was created to eat these types of foods and not anything else. 

Eating processed man-made foods unfortunately, 'gums up the works', or in other words, makes your body operate unproductively.  I mean, think about it.  All the crap that is added into food nowadays such as preservatives, sugars, salts, hidden fats or anything else simply to make your food taste better will not help you get into shape.  Don't be fooled by 'low in fat', 'low in sugar', 'low in sodium' and 'high in vitamins' pre-packaged garbage.  If it comes in a wrapper, package or box avoid it like the plague.

Guideline # 2

Eat small frequent meals throughout the day

Eating frequently helps your body burn fat as opposed to storing it if you do not.  Every time you eat, you are positioning your body to be in a fat-burning state.  Your body utilizes each meal as if it were fuel.  After 2 or 3 hours, this fuel runs out and needs to be replenished again.  If you eat just enough, your body efficiently utilizes the nutrients you give it.  You eat when you're hungry but you are not overeating. 

When you eat sporadically or skip meals, your body immediately goes into a 'starvation mode.'  But wait it gets worse.  Your body also starts to cannibalize your muscle and your metabolism slows.   To protect itself, your body stores fat.  It doesn't matter if you are eating healthy foods.  If you wait well over 3 hours after a meal, it'll be too late.  You will always store fat. 

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Guideline # 3

Eat a protein with a carbohydrate

It's very important that you ALWAYS combine your proteins and carbohydrates.  Proteins act as building blocks for your body.  They are made of amino acids that build and restore your muscle.  Carbohydrates give your body energy.  Every time you feed your body carbohydrates, your body produces glycogen.  Carbohydrates also produce insulin which acts as the transport system for all your nutrients.  So it is crucial that you eat both at the same time.

When you just eat protein you will lack energy.  Your body needs carbohydrates for your nervous system to function properly. Only eating protein will cause your workouts to suffer because your glycogen (stored carbohydrates) will never be efficiently replenished.  You'll also have amino acid deficiencies.  When you only eat protein, your body will start to break down your muscles or amino acids for energy production. It needs carbs to fuel your body initially to avoid this from happening.

When you just eat carbohydrates you'll have fast blood absorption.  Carbohydrates need protein and fat for slow digestion and also to help sustain your energy levels. Doing without, will cause you to constantly be hungry and irritable, since your body will be digesting your food too quickly.  You'll also create amino acid deficiencies.  You need protein for proper amino acid recovery. Only eating carbs will slow your metabolism because you will be cannibalizing your muscles and destroying your immune system.

Guideline # 4

Drink plenty of water

Seventy percent of all metabolic activity takes place in water. Without water, toxins start to build inside your body and your immune system has to work harder. This leaves you more susceptible to sickness or disease.  Your body loses about 8 glasses of water a day or about 64 ounces. Depending on your activity level, you should try to consume 8-12 glasses of water a day. Just because you are not thirsty, doesn't mean your body isn't on its way to being dehydrated.  Consumption of water helps muscle strength and growth, energy, joint lubrication, body temperature regulation, digestion, mineral balance, and proper hydration. It also takes away your hunger pains and helps your fat burning.

Well folks, that's about all for now.  I'm sure you'll hear from me again about nutrition, but for now, follow these 4 simple guidelines and I'm positive you'll be on the road to a new and healthier you!

Jim Coughlin is a personal trainer and the owner of Coughlin Fitness & Results, a nationwide personal training company. He is also the author of The In-Home Personal Trainer, a helpful guide to successful in-home personal training in addition to other products and many other popular fitness articles.

Jim is very passionate at motivating people to empower themselves to live a healthy lifestyle through consistent exercise and proper nutrition. He has free weekly success tips which you are welcome to subscribe to on his website http://www.fitnessandresults.com