Nutrition and exercise are both important if you want to achieve the success your looking for in a better body and better health, but even though exercise is important for achieving the muscle tone and strength that many people are going for, first you need to have the right kind of nutrients feeding your muscles. The subject of today’s content is going to cover, what is the right balance for nutrition and exercise?
A common misconception that many people have is that to look good they need to lose weight by starving themselves, a healthy diet doesn’t mean you should deprive yourself. Dieting is about a healthy way of life, cutting the excess fats and taking in the proper nutrients, first you need to find out what your calorie intake should be for your current bodyweight and subtract 500 calories from that to come up with what your calorie intake should be to lose weight.
Determining your caloric intake
Just hearing those words, determining your caloric intake, is enough to make a lot of people run, that sounds like a lot of work measuring food portions out, who has time for that? to determine the amount of calories you need to maintain your weight and to lose weight, I have a link provided to get you on your way to figuring out exactly how much to consume every day to start shedding those unwanted pounds. Daily caloric needs.
The first thing you will need to do is create a program to follow by, a step by step guide planned out for each meal with a set amount of calories for each meal totaling the overall amount of calories you would need per day to lose weight. You will need to spend a little time to draw up your plan, but once you have it down, it should be pretty easy to get in the swing of things.
1 vanilla berry oatmeal parfait:
*1/2 cup dry oats, cooked with water according to package directions—cal 150
*1/2 cup blueberries or 3/4 cup sliced strawberries—cal 41
*5oz. Fat-free, vanilla Greek yogurt—cal 80
*1 TBSP crushed almonds or crushed pecans—cal 45
*5 oz. light vanilla soy milk or skim milk—cal 88
*layer yogurt, berries and nuts over the cooked oatmeal. Splash with milk until the desired consistency is achieved.
*1/2, 3-inch diameter grapefruit—cal 65
*1/2 TBSP honey—cal 32
*1-oz. mozzarella cheese stick—cal 80
*6 whole wheat crackers—cal 120
Lemon fresh tuna salad:
*4oz, chunk light tuna, drained—cal 100
*2 cups shredded romaine lettuce—cal 16
*6 black olives, sliced—cal 40
*1 Roma tomato, diced—cal 16
*2 tsp extra-virgin olive oil—cal 80
*1 TBSP lemon juice—cal 4
*dash of garlic salt—cal 0
*black pepper to taste—cal 0
*toss all ingredients together.
*15 almonds—cal 104
1, 4-oz. serving seared pork tenderloin with maple-mustard glaze—cal 230
*2/3 cup brown rice—cal 144
*1 cup chopped, steamed broccoli—cal 55
total calories for the day—1490
Concentrate on portion control
Drink a glass of water thirty minutes before eating, you will likely eat more due to dehydration, drinking water will not only hydrate you but will help you from over doing it on portion sizes. Fill your plate mostly with fresh vegetables, if you’re going to overeat anything, it would be best to fill up on fresh vegetables.
Put aside half of your meal. It may be a little difficult to stop halfway through, but after you finish eating half the portion size that you dished up, wait about twenty minutes and any hunger you may have had will have vanished. Measure out the correct portion of carbs and protein. A few examples of correct portions would be, 1 slice of bread, 1/2 cup of your choice of fresh vegetables, 100 grams of fish, two eggs, 170 grams of tofu and 30 grams of nuts or seeds.
Eat slowly, if you have a tendency of eating too fast you will likely eat too much, then you will not only feel uncomfortable but probably feel guilty for going over your recommended allowance. Be sure to include healthy fats such as avocado, nuts, seeds and olive oil because the fat helps you to stay more satisfied. Lean cuts of chicken, fish and beef are excellent choices of protein that will help with keeping you satisfied.
Coming clean on your dietary weaknesses
To overcome any dietary weaknesses it would be a good idea to make a list of the eating and exercise habits you would like to change and select one to work on. Don’t worry about trying to overcome more than one at a time, it could become overwhelming and less likely that you will be able to make any changes at all, a list of habits is easier to overcome than a resolution. Resolutions can seem overwhelming, especially if you’re not ready to make the changes, they can seem insurmountable just a few weeks out.
Muscle to burn fat
When you exercise you are using muscle, so when you build muscle, muscle tissue burns calories even when you are resting. 10 pounds of muscle will burn an extra 50 calories in one day at rest, or 1 pound of muscle would be equivalent to 5-6 pounds of fat in one day at rest. It’s not a significant amount of fat loss to depend on your metabolism to help you achieve your goals. Weight training does help to speed up your metabolism, but you should rely on having the right diet plan to get you moving at a more steady progress in achieving your goals.
Instead of getting fixated on the idea of resistance training with your diet and cardio for the purpose of speeding up your metabolism, resistance training is meant to maintain muscle as much as possible while following a diet and cardio. It’s critical to get a good combination of resistance training and cardio, a good plan to follow would be a 50/50 ratio, 30 minutes of resistance training and 30 minutes of cardio. Once you have worked your way up, shoot for 60 minutes of resistance training and 60 minutes of cardio.
Use higher reps for resistance training
When including resistance training with your weight loss program, you should follow a routine of lower weight and higher reps. A good rep range to follow to encourage a higher heart rate would be 12-20 repetitions. You don’t want to use a weight that’s so heavy that you can’t complete 12-20 repetitions with good form and if you are using a weight that’s too light that you exceed the 20 repetitions, then it’s time to increase the weight.
When following a cardio program you should follow a fast enough tempo that it gets your heart rate going and follow that up with a high intensity resistance training routine following 12-20 repetitions with short rest periods between set’s.
Don’t be afraid to work hard to achieve your goal, after all, this is a goal you have set for yourself, anything worth having is worth working hard for. Your resistance training, cardio and diet plan is your pass to a healthier lifestyle and you get out of it what you put into it.
Keep you’re vegetables as the mainstay of your diet and take in lean protein for muscle and this will also help to keep your hunger at bay. Follow a rigorous resistance training and cardio program and always remember, if you slip up on your training or diet plan, it’s not the end of the world, just keep progressing forward and you can achieve anything you set your mind to.