1. Eat your carbs! Stick with complex carbs that are also rich in fiber. These will keep your blood sugar under control and will keep you full for longer
2. Eat a lot of protein. If your goal is to put on some lean body mass, then go with at least 1g per pound of body weight or 2,2g per kg of body weight. Make sure your protein comes from lean sources.
3. Eat healthy fats. These are essential for many body functions such as heart, brain, activity, hormone regulation, energy etc. get your fats from sources like oily fish, nuts, avocado, nut butters.
4. Eat your fruits and veggies. These are a great source of fiber, vitamins, minerals and antioxidants. The darker the fruit or the veggie, the more antioxidants it contains.
5. Portion control! Don’t overeat. Many people who eat “clean” think that they can overeat healthy foods. So not true. A small caloric deficit is a must if you want to lose weight. But keep in mind that macros are even more important for a healthy body composition.
6. Eat in surplus when trying to built muscle. Men, especially bodybuilders and fitness models, overeat in the bulking phase, that’s why they become massive mountains of fat. then when they start the contest prep, they end up losing a lot of muscle and they get a softer look on stage. Yes, sure, you need to eat more than your maintenance level of calories in order to build muscle.. but 400-500 calories are totally enough. And most importantly, you still need to eat clean, not junk.
7. Create a small deficit when trying to lose fat. I said SMALL! 200-500 calories are enough to start losing FAT… then of course, if you want to lose WEIGHT (muscle included), go ahead and starve yourself.
8. Eat protein for breakfast. A lot of people tend to skip protein in the morning… so not good. Starting your day with plenty of carbohydrates and some lean protein will keep your blood sugar under control and rise your metabolism. You will also manage to feel full for longer… you know well how quick you get hungry after a breakfast with sugary cereal.
9. Eat complex carbs before your workout. Have a meal with complex carbs rich in fiber an hour before your workout. In this way you’ll have enough energy to bring it.
10. Have your post-workout meal. You’ve always been told that breakfast is the most important meal of the day, right?! Well, yeah.. but for those who work out, the post-workout meal is the most important meal of the day! So make sure you get some fast acting protein (like whey) with some sugars after your workout. Yes, sugars! in this way your muscle will get the nutrients as fast as possible and the sugars will make sure that the cortisol levels drop and that the rebuilding process starts. In this case, you can even call sugar a nutrient..wow!
11. Have a cheat meal once a week. Having a cheat meal once in a while, gives your body a shake and helps rebalance the hormone levels. This of course doesn’t mean that you can overeat.. but go ahead and have some food you enjoy or a dessert.
12. Don’t stress out. Stress is counterproductive in all situations. Cortisol is a hormone that is produced in stressful situations and it is a highly catabolic. This means that it reduces the synthesis of protein and prevents muscle growth. It also causes osteoporosis, it reduces the glucose utilization which leads into fat gain, it reduces immunity etc.
13. Get plenty of sleep. You absolutely need to sleep at least 7 hours per night if you want to stay healthy, build muscle or lose fat. During night all the magic occurs.. the body rebuilts itself and you can get all the benefits of the growth hormone. Research has also shown that sleep deprivation leads into diabetes since it reduces the body’s ability to use insulin.
14. rest. is part of the program. give your body the time to rebuilt itself... ever heard that muscle grows at rest? and did you know that the body's preferred fuel at rest is fat?
#fit #fat #nutritiontips #trainingtips
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