One of the best things Mike has done for me personally is make me realize how much diet can come into play when training for a specific goal. When creating a well balanced nutrition plan, we need to understand that it takes consistency and willpower to successfully achieve a healthy lifestyle. Please enjoy Part Four of our five part blog series "Create Your Own Fitness Routine".
Nutrition Planning for Weight Loss
Weight loss is the number one topic when it comes to making up a nutrition plan. Over the last five years there has been an increase in the number of fad diets (life styles) that arose due to gluten sensitivity, harmful preservatives and the increase of type two diabetes among the American population. That being said, jumping into a ketogenic or a low carb diet isn’t for everyone. Everybody’s biological makeup is different and should be addressed by a physician before starting any programs.
The two main roles when it comes to weight loss are a well-constructed exercise regimen and a caloric deficit in a day-to-day process. The first step is calculating your BMR (Basal Metabolic Rate), this shows the number of calories you burn when at rest. After figuring out the numbers you use the Harris Benedict method to equate the total number of calories you expend throughout the day (i.e. working out, on the job). There are great caloric generators online where you can plug all the information to find out the exact amount of calories you should be consuming. A person should strive to lose 1-2 pounds per week, any more than that could cause health complication.
Nutrition Planning for Maintenance
The maintenance phase without a doubt is the hardest to control. After obtaining a goal no matter what it is (weight gain/weight loss) the best advice at this point would be living a life of moderation. A person doesn’t need to worry as much on the amount of calories they consume but be mindful of them. The worst case scenario is falling into the trap known as YO-YO-ing. This is when a person loses weight then gains it back at a harmful rate. This can put a lot stress on your body and also your mental well being.
Nutritional Planning for Lean Weight Gain
Last but not least is weight gain, seems easy just take in more calories than you expend. This doesn’t mean you stuff your face with sugary and greasy foods. To build a healthy lean body you need to adjust your caloric intake depending on the type of training you're performing. Knowing when and what to eat after a training session can maximize the rate of recovery. Increasing lean protein such as: chicken, turkey, and salmon can yield great results with gaining healthy weight. The same rule goes for weight gain no more than 1-2 pound per week.
If you missed Part Three, you can find it HERE