So when it comes to nutrition there are a few things you will have to do, whether it’s for weight loss, fat loss, or building lean muscle mass.
- Counting calories
- Counting macros (macronutrients)
To do this you will have to download a calorie counter app on your phone and this will make it possible for you to track your calories and macros. I suggest either the app Fat secret or My fitness pal. (You will have to fill in your age, height, weight, etc. and then it will work out your calorie requirements.
Counting calories
To lose weight is all about creating a calorie deficit; the number of calories you spend throughout the day must be higher than the number of calories you consume. For example:
If you trying to lose 1/2kg per week you must drop 500 calories per day. This includes cutting down the calories you eat and increasing the number of calories burned during a workout. If you don’t create a calorie deficit you won’t lose any weight.
There are three macronutrients and this is where calories (food energy) come from.
- Carbohydrates (4 calories per gram)
- Protein (4 calories per gram)
- Fats (9 calories per gram)
Establishing the right macronutrient ratio is good for the right kind of weight loss. However, the most important aspect of weight loss is maintaining a calorie deficit.
The advantage of tracking macronutrients is that it helps you eat a good balance of foods and helps ensure that weight loss is from fat tissue being broken down for energy and not muscle tissue. For instance, without enough protein in your diet, your body will break down your muscles and not fat.
Macro ratio for weight loss
Try this range at first but it can be adjusted if you feel it’s not working
Carbs: 30%
Protein: 40%
Fats: 30%
For example: If you are very active you will need more carbs, if you aren’t very active less carbs will be needed, if you are doing lots of resistance training more protein will be needed so this will have to be adjusted as you go on but the 30/30/40 macro ratio is a good place to start.
Resistance training
OK, now that you have the nutrition side of things figured out now it’s important that you follow a good resistance (strength) training program in the gym. It’s all good and well-losing weight but you want to build a nice toned lean body and resistance training will do that for you.
Resistance training will change your body composition through an increase in muscle mass and a decrease in fat mass. It will also increase muscle strength, flexibility, and bone health.
Not to mention improve postural problems, heart health, and make you feel better mentally.I suggest a training program that consists of 3 or 4 days of resistance training where all muscle groups will be targeted in those sessions.
