August 26, 2012
As you go about your workout program, getting the diet side of things figured out properly is going to be a must do for success. While working out in the gym is definitely a way to accelerate the progress that you make with your body transformation, the diet is what will really get you see noticeable differences in your appearance.
This said, one thing that many people struggle with is figuring out the right calorie intake that they should be using in order to see maximum success. Some end up using too low of a calorie intake which just causes their metabolic rate to slow, while others use a too high of a calorie intake that just causes them to fail to see fat loss progress.
If you want to see the most results possible, it’s imperative that you get a good sense of just how many you need.
Let’s go over a few of the main things that you should consider.
The very first thing that you’ll want to think about is what your current body weight is. Those who have more lean muscle mass to support will require more calories on a daily basis, so the higher your body weight, the higher your calorie intake needs to be.
Those who are lighter as it stands will have to use a lower calorie intake as they don’t need as much energy to sustain themselves.
A good baseline rate for simply maintaining your body if you did nothing but lie in bed all day long is around 11 calories per pound per day for women and 12 for males.
Next, you need to factor in your activity level. Those who are more active will be again burning up more calories on a day to day basis, therefore will require more overall energy to support their needs.
If you work at a desk job all day and don’t do much other than watch TV in the evening, you really aren’t going to be burning up all that much energy.
Once you have your number figured out from above, if you’re highly active (working out three or four times a week or have an active lifestyle), you’ll want to multiply that number by 1.3 or 1.4. If you’re rather sedentary, then use a multiplication factor of just 1.1 or 1.2.
This should give you a fairly good approximation of what’s considered to be your ‘maintenance’ calorie intake.
Finally, the last step is to think about the desired rate of weight loss that you want to see. If you’re someone who wants to see fat loss take place at an accelerated rate, you’ll want to use a higher calorie deficit than someone who wants a slow and steady pace.
Keep in mind that higher calorie deficits mean less food and likely will cause higher levels of hunger and slight fatigue as well. But, the good news is that you’ll have to be on the diet for less time to reach your goal weight.
Since it takes 3500 calories to burn off one pound of body fat, you can use that as a guideline for how low you take your calories. Subtract 500 calories from the number you arrived at above for one pound of fat loss per week or 250 calories from the number for a less aggressive rate of fat loss at half a pound per week.
So there you have the main steps that you should be taking to help determine your target calorie intake to reach your body weight goals. Once you have your goal number figured out, establish the food that you’ll eat that fit within this balance and you’ll be all set.
August 19, 2012
If you’re looking to lose weight, one of the top things that you must do is gain appreciation for how many calories you’re taking in.
In order to successfully lose weight, the top thing that you must make sure you’re doing on a daily basis is consuming fewer calories than you burn off. If you don’t and eat more calories than your body burns, then there is absolutely no reason for the body to start turning to body fat as a source of fuel.
It’s getting everything it needs through your food intake, so it can happily sit by and just use that for energy purposes.
That said, there are a few important things that you need to remember as you go about the calorie counting process. It’s not always quite as simple and straightforward as take in ‘X’ amount of calories and lose weight.
Other factors will also get added to the mix.
Let’s take a closer look at what you need to know about counting calories.
The very first thing to note is that when it comes to calories from the various foods that you’re eating, protein rich food calories tend to count slightly less towards your daily total than other calories do.
The reason for this being that the body will expend more calories to simply break down protein rich foods, therefore you’ll net fewer calories overall.
For every 100 calories of protein that you consume, you’ll burn off about 25 of those just breaking down the nutrients. For every 100 calories of carbs and fat that you consume, you’ll burn off about 5 and 2 calories respectively.
While this may seem like a minor difference, over the course of the day it can really add up.
The next thing that you’ll want to make sure to make note of is the fact that you need a good balance of calories. If your diet consists primarily of carbohydrate calories, as some individuals diets definitely do, you’re going to be in for problems ahead.
The most effective diet plans are those that combine a good mix of protein calories, fat calories, as well as carb calories.
These are the types of diets that will keep your hunger level lower and keep your body all-around happier.
Any time you cut out a major macronutrient, you’re asking for issues to occur. The body functions best when a variety is provided.
Finally, the last thing to note is that your weekly calorie balance is what’s most important.
Don’t fret if you happen to eat more calories than you should one day – simply cut back on your calorie intake the next.
The truth of the matter is that zig-zag diets, where you take in more calories on one day then on the other, can actually be more beneficial for fat loss than those that keep your calorie intake constant.
So don’t overlook the benefits that you might see by staggering your calorie intake like this.
If you can keep these points in mind, you can be sure that you go about your calorie counting correctly and see the best results possible from your program.
August 12, 2012
If you’re brand new to fitness training, you might be asking yourself how to go about designing a proper workout that will get you the results you’re looking for.
How much time must you spend to weight lifting? And what about cardio training? Where does it get added into the mix?
If you want to see optimal results, it’s going to be vital that you do get all the key elements into place as they need to be.
If you don’t, you’re going to be faltering along the way to success.
So this said, if you have 60 minutes total to spend in the gym, where you should be focusing your efforts?
Let’s walk you through what a picture perfect 60 minute workout would look like.
The very first ten minutes should be spent doing your warm-up. This is critical to get the blood flowing to the muscle cells and to make sure that you have sufficient focus to start the workout session.
You can either perform 5-6 minutes of light cardio training followed by some easy stretching or perform 5-6 minutes of bodyweight movements followed by your light stretching.
Remember to breathe deeply while doing this.
Next, you’ll want to move on to your strength training. If you have a good set-up figured out, you shouldn’t need much more than 25 minutes to complete this.
Focus on compound lifts and aim for 2-3 sets of 8-10 reps. If you have time at the end, then add in a few isolation exercises for the main muscle groups that you want to zero in on.
Remember to lift heavy enough weight that you are fully fatigued by the time that you reach your last rep.
Moving on, for the next fifteen minutes you’ll want to do your cardio training. Remember that cardio training should always come second, never first. This ensures that you can burn more fat while doing it and that it won’t take away from your weight lifting performance.
If you’ve done leg exercises, avoid sprint training at this time as it’ll be too taxing on the system. Instead, some moderate intensity cardio is a great way to clear the lactic acid build-up, burn some calories, and help to wrap up the workout part of the session.
Finally, once your cardio training is completed, then you’ll want to move into your stretching and cool-down. This should last for about 10 minutes and should be where you really focus on holding the stretches for as long as you possibly can and improving your overall flexibility.
This should be done in a slow and controlled fashion, while you also focus on taking plenty of deep breaths in and out while you do it.
So there you have the primary things that you must be sure you’re doing as you work your way through your workout program. Get these elements in place and you’ll be covering every element of your fitness level that you need to be.
August 5, 2012
One type of diet plan that some people will begin to utilize as they seek out their leanest body ever is a fat free diet. Dietary fat has often gotten a bad rap over the years because of the fact that it is so calorie dense with 9 calories per gram compared to four that protein and carbs provide.
Since the primary goal of losing body fat is bringing your total calorie intake downwards, most people can easily see why it would make sense to shun fat.
If it’s going to contribute more calories to your plan and your goal is to eat fewer calories, this is obviously going to be a major problem.
But, in this thought process, very few people stop to consider some of the main problems associated with fat free diets. They aren’t all they’re cracked up to be and if you really want to see the most optimal results from your plan, you must be including some fat into the mix.
Let’s have a quick look at why you shouldn’t ever avoid all dietary fat.
The very first reason why having some dietary fat in your diet plan is a must is because this will help to keep your hunger down much lower. Those who adopt fat free diets will likely find that they are hungry all the time, so by adding fat into the mix, you can help to overcome this.
Fat takes the longest to digest out of the three nutrients and will not influence blood glucose levels at all, so by including it in your program, you can feel confident that you won’t experience the blood sugar lows that you otherwise might have had.