Celebrity Trainer Sam Page’s Five Tips to Living Healthy with HIV
By Desirée Guerrero
1. Always eat at least one gram of protein per pound of lean body mass each day
That’s different than your scale weight. To find your lean body mass in pounds, you need to first measure your body fat percentage using an online calculator. Multiply that number by your scale weight to determine how many pounds of fat you have, then subtract that number from your total scale weight. The result is how many pounds of lean muscle you have. To maintain your muscle mass, eat at least one gram of protein per pound of LBM — and drink plenty of water.
2. Don’t give up carbs
Just maximize fat loss while maintaining lean muscle — without working out — by cycling carbohydrates. Alternate days of higher carb intake with days of lower carb intake. This allows you to torch body fat while maintaining or increasing your lean muscle. The body preferentially burns muscle instead of fat, using fat as a last resort of self-preservation. Carb cycling basically convinces the body into thinking it isn’t starving, thereby leveraging the body’s own fat burning potential.
3. Don’t be afraid of the weight room
Lifting weights helps you stay lean. Adding lean muscle to your frame will help you burn more calories all the time, even when you are at rest. One pound of fat and one pound of muscle have the same scale weight, but one pound of fat takes up about 3X as much space on the body, and just “hangs there” doing nothing, while a pound of muscle contributes to your energy, strength, and vitality — and requires calories to exist. For every pound of fat you lose, you take about three pounds of pressure off of your heart and lungs. (By the way, one pound of fat is equal to about 4,000 calories.)
4. Greens and green supplements are good for you and help balance blood alkalinity
5. Exercise to improve your mental health
Research continues to demonstrate that exercise is at least as good or better than antidepressants in lifting depression and curbing feelings of anger, sadness, and hopelessness. Cardiovascular exercise works to increase blood flow to the brain and increases natural levels of serotonin and dopamine, and is especially important for people in recovery.