Proper nutrition during training in the gym Hall – A Beginner’s Guide

This healthy food guide tells you how to eat with exercising in the gym correctly and effectively to achieve maximum rozaltatov.

You just started fitness training, but not really understand how to eat. Do not worry, you are contacted by address. Here you will learn the basics of healthy fitness nutrition. strength training. This is not rocket science; you will be required just read the article carefully!

• How to eat during class
  • Calorie is the most important indicator of the diet of beginners.
  • How many calories are required to maintain current weight?
  • Calculate your OO (core exchange)
  • Choose the calorie content of your diet for training goals
  • Examples of dietary correction to achieve goals
  • What are macronutrients in nutrition for beginners?
  • Micronutrients as an important part of a proper diet
  • What does healthy or “clean” nutrition mean?
  • What is the ratio of macronutrients?
  • Finally

How to eat during class

Food is the key! Remember this when will be cooking dinner tonight. Whatever your purpose is lose weight or build muscle – it is nutrition that will ensure success. Indeed, exercise is necessary; but if your nutrition does not meet your fitness goal, you never will achieve results.

I get a lot of diet questions and decided to make you workout nutrition plan guide a beginner’s gym, which provides the basics regulations.

Calorie is the most important indicator of the diet of beginners.

Starting to compile a diet for athletes, first Find out what calories are and why they play a key role. Calorie is a unit of energy derived from regularly consumed food and nutrition. They supply you with energy throughout the day, so that you are able to do daily chores. Moreover, eating enough calories is imperative if you want to achieve fitness results.

However, not all calories are the same; see below ratio macronutrients (at the end of the article).

How many calories are required to maintain current weight?

The starting point for any fitness goal is determination of the daily calorie intake needed to maintain weight. Then you can increase this figure if you want gain mass, and reduce it for weight loss. I recommend calculating this indicator using a calculator by link.

Remember that we all have different body types and metabolic rate, so use this number as a starting point. Libra is your best friend. Over time, you will understand how it works your body.

Calculate your OO (core exchange)

This indicator reflects the minimum number of calories you need. body for optimal functioning of vital organs (heart, brain, lungs, etc.). It shows how many calories your the body burns at rest.

This figure is slightly inferior to calories to maintain weight. Do not forget that it takes into account complete peace, inaction. While walking more energy will be spent.

Choose the calorie content of your diet for training goals

Now you are aware that your diet will be the main factor changes to your body. In fact, the rate of calories required to maintain weight (calculated above), may vary in depending on whether you want to reduce body weight or build muscle (come in tone). The most common fitness goals are:

• Weight Loss: Your ability to lose weight is determined the contents of your plate. This does not mean that you need to starve. Though periodic fasting can be a very effective method in reducing the percentage of body fat. Must eat according to your goals (add snacks between meals). To reduce body weight will have to spend more energy than you consume. Our bodies burn calories when we: rest (determine how much calories you spend at rest (ОО)), we walk or we are engaged sports. Therefore, if you want to get rid of a couple of extra kilos try to burn more than you eat. This is often called deficit. From calories to maintain weight per week subtract 200-500 kcal depending on your metabolism.

However, it is not recommended to reduce caloric intake more than 500 Kcal, otherwise it will provoke catabolism (loss of muscle tissue).

• Maintaining body weight: Very often people who want to save weight, while building a little muscle. In these conditions, you you can’t lose weight quickly or increase muscle mass. This option is suitable for those who simply wants to get in shape and ensure good health in long term.

This is a long way to achieve results. If you are waiting fast progress, better choose another.

• Muscle Building: Member’s Most Popular Challenge the fitness community is associated with lean mass gain, even when it comes to talking about women. To achieve significant results, you must make such a diet during training in a simulator or at home, which will contain more calories than burned. This phenomenon known as excess. Eating more food will give additional energy during exercise, therefore, you will be able to work harder and longer, stimulating more muscle fibers (muscle growth). Advised increase calorie intake weekly by 200-500 kcal per depending on metabolism.

This process will inevitably lead to the accumulation of fat. However you can minimize it if you add calories gradually (i.e. 200 instead of 500 Kcal), and include in your cardio exercise training program.

Weigh yourself every week, preferably at the same time. time to understand how well your diet is composed nutrition, for athletes is the best way to change right mode.

It’s very important to understand what is happening with body weight, it is growing, stands still or decreases and how intensely occur changes.

Do not neglect weighing in the pursuit of results. Without you will never be able to determine what your body is responding to, but what – no. Must be weighed in the morning immediately after waking up before eating food or water. If weighed in different ways time, then the consumption of food, water, calorie expenditure, excess clothing can give out different indicators on the scales.

Although doing this every day is not worth it. The data will not be accurate, and rather confuse you than provide motivation.

Examples of dietary correction to achieve goals

Let’s look at two visual situations to better understand how food is made and changed during training in the gym hall:

• For example, you want to lose weight gradually. To maintain current body weight you need 1900 kcal (for example). Let’s say you wish reduce calorie intake by 200 Kcal per week to lose weight. So, the goal is to consume 1700 Kcal. Your oo (the main exchange is the number of calories burned at rest) is 1500 kcal. Therefore, 1700 -1500 = 200 Kcal. So for You need to spend 200 Kcal (through walking, running, strength training).

At the end of the week you need to weigh, and if the figure on the scales decreases then you need to stop at this level of consumption calories. In the case when the scales do not show progress, then you either more will reduce the calorie intake, or you will spend more energy through exercise.

• The next situation, you are going to build up lean muscle mass, so you will consistently create an excess in food. Suppose you need 2400 to save weight Kcal You want to increase calorie intake by 300 Kcal in Week. So, you will consume 2700 kcal. Your OO is 2200 Kcal. From here we have 2700 – 2200 = 500 Kcal. Therefore, an excess of 500 Kcal will allow you to train stronger, and use more muscle fibers. More muscle injured in the training process, the more new muscle tissue during the recovery period.

After a week to weigh. While progress will be positive, you will stick to this nutrition plan until offensive plateau. When this happens you will have to again change food when exercising in the gym aside increase.

What are macronutrients in nutrition for beginners?

Macronutrients are the nutrients that are required. our body in large volumes: carbohydrates, proteins and fats. Each of them performs certain functions:

• Carbohydrate: This macronutrient serves as an energy fuel for the body. It provides you with energy to perform daily activities, and helps to give all the best to training. Carbohydrates also affect mood. Their shortage causes a feeling of depression and powerlessness. Fiber is also carbohydrate. I advise you to read the article here.

Read more about the difference between simple and complex carbohydrates.

• Protein: The fame of “building material for the body. It is an important component of bones, skin, cartilage and blood. In terms of fitness, protein helps build up and restore muscle tissue. If you do not supply the body with enough protein, you will not be able to type muscle mass.

Look for more information on what protein is here.

• Fats: Many people tend to consider fats as the root of all evil. But among them there are both harmful and useful. Healthy fats in responsible for maintaining health, contributing to better health condition of bones and joints, lowering blood pressure and level cholesterol. In addition, fats provide a longer lasting feeling. satiety.

More on the comparison of healthy and unhealthy fats.

Micronutrients as an important part of a proper diet

Micronutrients are substances needed in small doses to maintain health. These are vitamins and minerals. They are often present in foods that we consider “healthy,” eg:

• in vegetables
• bean
• seeds and nuts

It is recommended to eat more of such food. Also necessary Avoid processed foods (foods packaged in boxes or bags and preservation). Such food goes through many stages of technological processing, during which all micronutrients are lost. An example of such food is white bread. It has been proven that it can lead to the development of diabetes. Instead of him it is better to give preference to whole-grain white bread.

What does healthy or “clean” nutrition mean?

Today, people believe that “clean” nutrition is eating vegetables and fruits alone. But it is not very good nutrition, especially for beginners athletes, so never make progress in fitness, because these foods lack some of the most important macronutrients.

You can only eat the most healthy and proper food, but if the calorie content of your daily diet is not normal, not hope for success in fitness.

First, take care of the correct ratio macronutrients, and then opt for healthy foods. Remember, the food on your plate is reflected in your figure. Not confine yourself to fruit only if you strive to achieve fitness goals.

What is the ratio of macronutrients?

This is the recommended percentage of each consumed. macronutrient in the diet.

For example: 40% carbohydrates, 40% protein and 20% fat.

More information on diets is available at the following links:

• Men’s nutrition plan
• Women’s Nutrition Plan

Finally

We shared with you the basics of diet planning for beginners in the gym to make you feel more confident in matters of nutrition. Now you know where to start!

Summarize all of the above:

• The basics of nutrition are easy even for beginners!
• Without proper nutrition, you will never achieve your goals in losing weight or gaining muscle.
• Calorie is everything; keep track of macronutrient composition diet.
• Calculate how much you need to save weight unchanged.
• The calorie norm for maintaining weight at rest is starting point of the diet.
• Reduce the amount of food per week by 200-500 Kcal for losing weight.
• Add snacks between main meals. So you will to stay full always.
• Increase your calorie intake by 200-500 kcal per a week to gain muscle mass.
• Avoid processed foods and eat healthy products.
• Eating healthy will help your body, but be sure to keep an eye on it. calories.
• Over time, you will understand how your body works.

If you have any questions, write them in the comments below and share their thoughts and experience in nutrition during training in the gym on strength, mass or for weight loss.

Interesting topic:

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