I've been a member on this board since February, and I just scrolled down far enough to realize this section even existed.
Anyway, here is some information to better help you understand how our bodies work. I haven't outlined an exact eating or workout regemin, but these are basic principles that stay true no matter what regemin you end up following. Hope this helps.
Some things to understand- Our bodies are absolutely amazing "machines" who's only goal is survival.
- Our bodies are continually trying to stay in a state of homeostasis, or balance.
- Everyone is on a diet. Even that 500lb guy sitting at KFC right now. His diet happens to consist of fried chicken and saturated fat. Don't use the word diet when changing your dietary habits. Using the phrase "I'm on a diet" sounds like something that's temporary. To be fit, you need to make permanent changes.
- A calorie is a measurement of energy. Everyone has a maintenance level of calories (or a certain amount of energy) that your body needs everyday to perform its regular functions, and maintain it's current weight. If you eat your maintenance level of calories, you will not gain or lose any weight. When you eat too many calories (too much energy), your body has no use for that energy, and the remainder is stored as body fat. Now its not as black and white as this, but for the sake of this post:
IF YOU EAT MORE CALORIES THAN YOUR BODY NEEDS, THE REMAINDER WILL BE STORED AS BODYFAT. - That being said, in order to lose weight, you must create a calorie deficit (energy deficit). What does this mean? This means you must expend (use up) more calories than your body needs. This puts your body in an energy deficit, and your body now needs to get that energy from somewhere else. What better source of energy than stored body fat? When you expend (use up) more calories than your body needs, your body is forced to get energy from another source, and will tap into your stored body fat for energy. Careful though. You dont want to just stop eating all together and expect to lose weight. When you stop eating, or start eating very few calories, your body adjusts to that, and you begin metabolizing food at a slower rate (your metabolism slows down). You don't want this. Its easier to eat a balanced diet and create the calorie deficit through exercise. Sure, you will need to drop some calories from your diet, but you should concentrate on exercising more. I've also found that staggering your calories works well and keeps your body guessing. So,
THE ONLY WAY TO LOSE WEIGHT, IS TO CREATE A CALORIE DEFECIT. - Gaining weight is quite the opposite operation. In order to gain weight (muscle), you must consume more calories than your body uses up. Again this is not as black and white as that,
but to gain weight, you must consume more calories than your body needs.
The truth about some myths- Sit-ups do not give you a "six pack." No ab roller, ab cruncher, ab flex, or good old fashion sit ups will give you a six-pack. Everyone on earth has a six-pack, if you cant see it, it is because your body fat percentage% is too high. So, in order to get a six pack, you must fall below a certain level of body fat. These numbers aren't exact, but Men need to fall below 6-7%, and Women need to fall below 8-9% body fat. (Please Note that doing crunches, weight crunches, rope pulldowns, etc WILL make your ab muscles larger, but if you dont get your bodyfat down low enough you wont see your 'six pack')
- Fat Burners don't "burn" fat. Remember the whole calorie deficit thing you just read about? Well creating a calorie deficit is the only way to "burn" fat. Fat burners do have their place if the rest of your diet and training are in check. Most contain ingredients that will increase your metabolic rate by a few% so you will burn more calories, as well as help suppress appetite.
- Carbohydrates do not make you fat! That's right, read it again,
CARBOHYDRATES DO NOT MAKE YOU FAT! Remember the whole eat more calories than your body needs to gain weight schpeel a few paragraphs up? Well the only way you'll gain weight is by eating more calories than your body needs. These calories MIGHT come from carbohydrates, but they may also come from fats and proteins. This is not black and white either, and a further explanation will probably put you to sleep, but for the sake of this article: the only way you will gain weight is by eating more calories than your body needs (google insulin and insulin response if your really interested in learning more about how carbs get attributed to weight gain). Carbohydrates are not required by the body to survive, so they are generally the first macronutrient to be dropped from ones diet. Also carbohydrates are the body's main source of energy, so when they are not present, fat is burned for energy.
Putting it all together- Understand that being fit and staying healthy requires a change in your lifestyle.
- Make gradual changes in your life. Don't plan on waking up tomorrow and having a pristine diet, and going to the gym twice a day. Slowly wean off sweets/sugars/processed foods/sodas, basically any type of "junk food" (it doesn't take rocket science to figure out that things like candy bars and soda are no good for your physique)
- Try to eat everything in its most natural form. Fresh fruits, fresh vegetables, lean meats, whole grains, no pre-packaged high sodium bullshit. Also, use "nutrition bars" and other things of that source as last resort.
- Whether you are trying to gain or lose weight, realize that it takes time. You should aim for a gain or loss of only 1-2lbs per week. If your goal is to lose weight, and you drastically cut calories too quick, you'll probably burn hard earned muscle, and your body will most likely fall into "survival mode" and it will hold onto its precious fat stores. If you're trying to gain weight, in the form of muscle, follow the same guideline of a 1-2lb increase per week. Any more than this and you'll most likely be putting on unwanted fat that's going to have to be stripped off during your cutting phase.
- There are roughly 3500 calories in 1 pound, so a weight loss of 1-2lbs, is 3500-7000 calories per week. I always recommend increasing your energy output (exercise), instead of drastically cutting calories. Trust me, mentally its much easier to create a calorie deficit by exercising more, rather than cutting calories very low.
- There's a lot more to say, but I will leave you with all that to think about. Feel free to contact me with any questions about anything, I will be glad to help you.
Topic: !! Learn About Your Body !! (Read 10524 times)
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