Most people know that an effective diet is key to getting into lean form. And most people today know that so as to lose weight, you must burn more calories than you eat. But that’s about as much as many people know. Even many bodybuilders make many mistakes which hinder their progress.
Some people are fortunate enough to get decent results with sub-optimal diets. Many others get no results at all when using similar diet protocols. This report will help you avoid lots of the common mistakes made and get the best possible results for a summer-ready body.
Before getting into the real diet, there are a lot of things that will need to be covered. The mechanisms behind successful fat reduction are equally as important as the diet itself. By understanding these, you’ll have the ability to tell which diet plans will work well, and other diet plans which seem to be good, are not really that great whatsoever.
As there is no single diet that’s best for everyone, you’ll be better able to adjust a diet plan after studying these items.
SOME FUNDAMENTAL PRINCIPLES AND CONCEPTS
There are lots of common mistakes that may hinder fat loss benefits. Some of them are a result of poor information. Others are simply a result of negligence; it is easy to make some of these mistakes without even realizing it. I’ve made some of them and did not realize it until they started to cause problems.
- Not Eating Enough:
Not consuming enough food, or enough of the right foods will hinder your fat loss goals in various ways. The fewer calories you eat, the more efficient your metabolism becomes. Generally, efficiency is a good thing. In cases like this, it is not.
A more efficient metabolism essentially means that your body burns fewer total calories, and less total fat consequently. If calories levels are too low, your muscle tissue stands a much larger probability of being burned for energy. Decreased calories may also significantly reduce performance in the gym.
- Eating Too Much:
Eating too many calories, or too much of the wrong foods is just as bad. On one hand, eating more will cause your body to burn more total calories, and will make your metabolism more ineffective. However, this is a tool which must be used intelligently; it does not mean you can eat as much as you desire.
- Not Eating Frequently Enough:
Nearly every bodybuilder knows on some level that eating smaller, more frequent meals is important. There are some that know it is helpful, but are unaware of just how important it truly is. Worse, there are some who stubbornly believe that it does not matter.
The first, and most well-known explanation is to provide the body with a steady source of protein. Keeping a source of protein is a must for building muscle, and it is very important for fat loss and preventing muscle loss also. The body cannot store protein for future use, so supplying a steady stream of amino acids is vitally important.
The next reason entails hourly energy balance. Too many people think in terms of daily energy balance. They think of calorie each day, or grams of protein every day, which is plain silly. Why not count in calories per two and half days, or grams of protein weekly? It makes just as little sense. Eating frequently is important for supplying your body with just enough nutrients it needs at that given moment.
- Thinking In Conditions Of 24-Hour Energy Balance:
Too many men and women think in calories every day, total carbs every day, or grams of protein every day. Your body however, does not share this exact same thought process. When you eat food at any time, your body will use what it can and keep the rest as fat. Amazingly, many men and women who understand this still pay little attention to moment-to-moment energy balance.
Imagine that somebody needs 300 grams of carbs every day, and is trying to drop weight. They consume a large portion of those during the time of day when they are less needed.
A large portion of those ends up being stored as fat. Later on, when their body needs, and may use carbohydrates, less are consumed. Glycogen stores do not get replenished to the exact same degree. Some protein ends up being burned as energy, because adequate carbs weren’t available at the moment.
At the end of the day, weight was dropped, because calories burned off calories eaten. But, extra muscle tissue has been lost, and less fat was burned. Possibly little to no fat may have been burned. Moment-to-moment, or hourly energy balance is much more significant that daily energy balance.
Some people today say that this isn’t needed. Their reasoning behind this is that’lots of people”get results’, by simply eating 2-3 meals every day. This is ridiculous, and is similar to saying that since some people may score decent grades on tests without studying, that studying isn’t important for doing well.
- Not Paying Attention To Meal and Nutrient Timing:
As mentioned before, the amount of food consumed at any particular time is an important idea. Similar to calorie needs at any given moment, the body has specific requirements for certain macronutrients in any given movement. There are times when carbohydrates are more perfect, and there are times when fats are more ideal.
Protein is needed just about all of the time, but there are times when even more of it is needed. Not paying attention to this, and thinking that you are good to go simply because you met your macro. Quotas, is another mistake.
- Consuming Too Few Carbohydrates:
Very low carb, or ketogenic diets are a fairly popular method of weight reduction. While people do get results with these kinds of diets, they are neither necessary, nor perfect for fat loss. Again, something may’work’ for some people.
Some people may even get better than average results. But that does not mean it is perfect, or without serious drawbacks. Carbohydrates are crucial for ideal performance in the gym. Having optimum performance is very important for losing fat. Having a certain level of carbs in the body is also important for sparing muscle tissue from catabolism.
A slight reduction of carbohydrates can be useful. Carb-cycling can be an excellent method, if used responsibly. But drastically reducing carbohydrates yields many more drawbacks than potential benefits.
- Not Consuming Enough Fats:
Even people who understand the importance of fats in the diet sometimes unknowingly reduce fats way too much when cutting. Therefore, it is important to pay particular attention to fat intake to ensure that you are receiving the optimal quantity and types of fat.
Fats are vital for the production of nearly every hormone, such as testosterone. They are important for metabolic function, skin health, immune health, and many other things. Essential fatty acids, particularly omega-3 fatty acids, are largely responsible for a lot of these benefits.
Fish oil, which contains the omega-3 acids DHA and EPA, can provide some outstanding benefits for anybody trying to get the best possible body for summer. More information on that will be given later.
View Fish Oil Products Sorted By Top Sellers Here.
- Not Drinking Enough Water:
It would be hard to discover a bodybuilder who did not know the importance of consuming sufficient amounts of water. However, it would be somewhat easy to find one who did not actually consume enough.
When effort isn’t made to drink enough water, it is easy to fall far short of the best volume. The biggest reason this happens comes from relying on thirst. In a lot of people, the thirst mechanism isn’t a reliable measure of when water is necessary.
I’ve had this happen to me in the past, and did not notice until my performance started to drastically drop, and that I lost over 8 pounds. As a general rule, your urine should stay clear or a very light yellow. If it begins to significantly darken, it might be a sign of dehydration.
So before you say to yourself,”My care levels are 2853 calories per day,” ask yourself how you can make your body burn more overall calories. You still need to eat less than you take in, and you still need to make regular adjustments. However, you can boost your metabolic flux, or total calories taken in & burned so as to boost fat loss.
Eat frequent meals
Eat plenty of protein
Eat plenty of fruits and vegetables
Drink Lots of Water
Increase your caloric intake, and increase the amount of exercise
A Fast RECAP: EAT FREQUENT MEALS
Lots of the benefits of this have been coated. Eat meals every 2-3 hours. All foods should contain protein and some form of carbohydrate. The kinds of carbohydrates which are best were covered in the last section. Meals which aren’t near the workout interval should contain modest amounts of good fats. It is also wise to snack on low-carb or higher fiber fruits & veggies throughout the majority of the day.
Eat adequate protein. Again 1 g/lb is an excellent rule to go by.
Drink enough water. Even mild dehydration can considerably reduce metabolism & functionality.
Eat a lot of vegetable and fruits.
Remember to get post workout nutrition as soon as possible.
Heavier, starchy carbohydrates are best following a workout.
Metabolic rate is highly modifiable. Eating more and burning off more overall calories (through exercise and diet ) is preferable to eating less and burning .
A cheat meal once a week is perfectly okay. It is important, however, to cheat food types, rather than excess calories. This means that you can have some chips, some sweets, or any beer. However, you still need to stay within the same calorie ranges. Bingeing with 4000 extra calories of junk food can cancel out several days-worth of hard labour.
However, should you not feel the need, or do not want to eat cheat meals, then it is fine to stay on your diet seven days weekly. Any benefits of a cheat meal are 100% emotional, although those benefits can be substantial.