Food for fitness goals
The food you eat can make or break your fitness goals. Whether you're a bodybuilder, break dancer or simply want to bounce back to fitness, consistency is the hardest thing and will be your biggest challenge. Diets are often overly complicated and set unrealistic standards making it next to impossible to stick to them. Seeing results can be extremely motivating, but keeping true to your diet and not dipping into the cookie jar is a different story. It's all about finding a diet plan that compliments your fitness goals. Go back to basics and you can expect a healthier metabolism, more energy, less fat and most importantly a better outlook when it comes to eating.
If your goal is losing fat
Trying to shed those last 10 pounds after a heavy weekend? We hear you. In fact, many of us flitter from diet to diet only to accept our flabby bits for what they are. Well get ready to stop the constant yo-yoing: it's time to take control of your fitness and get back on track. The most common mistake when losing fat is to force our bodies to a point of starvation; we then begrudgingly dip our hands into the cookie jar. The key is to eat in moderation, with regular meals that really fill you up while being incredibly good for you.
In order to lose fat you must consume less calories a day than your recommended allowance. Within a healthy balanced diet, a man needs around 10,500kj (2,500 Kcal) a day to maintain his weight. For a woman this figure stands at 8,400jk (2,000 Kcal). Start with a spot of research into foods with a high thermogenic effect, i.e. avocados, leafy greens, soups and salmon, then slowly work them into your diet plan. Doing so will rid you of all that negativity, as your body to starts burning off stored fat.
If your goal is building muscle
This is where things get a little confusing - so take note. If you're looking to build muscle and effectively bulk up, you should be consuming more than your recommended allowance. It's a scary thought for most because it seems like there's always a string attached. Everyone wants to add a little extra definition, but - and it's a big but - a lot of us don't like the idea of gaining body fat.
One way to ensure you're not storing unwanted fat is controlling your portion sizes. For most meals, aim for 40-60 grams of protein and 40-80 grams of carbs, depending on your age and size. The bodybuilder among us, measuring in at 16+ stone will shoot for the higher end.
It's also important to factor in meal times when building muscle. If you're trying to gain quality mass, you should look to increase the size of your meals at both breakfast and after exercise. These are two times when your muscles crave more calories - at breakfast you're starved of nutrients after a night's sleep, and post workout you will be in desperate need of something to give you a boost. Providing your body with meals at these times facilitates optimum growth while keeping body fat levels down.
And... that's it!
That's the ultimate guide to creating a diet plan to suit your workout routine and overall goals. All that's left to do is put it into practice and up your fitness levels with ourclasses here at Jump Nation.