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About time to focus on all you Fighter Diet Beginners!
I know there is plenty of information overflow, so much it paralyzes
more than it helps. Which is why I decided to give 10 simple tips for
those of you who are either new to weight training, new to effective fat loss nutrition, have lots of weight to lose or just very lost lol!
1. Even thought it's tempting, do not adopt stricter
and more extreme habits than your body requires. If you are used to eat
a lot of regular all American foods like cereal, cheese, fast food,
granola, candy etc, there is no need to jump from that to celery stalks
and boiled tilapia! The chances you can stick to it are minimal and if
you cannot stick to it you won't be able to convince your body to burn
fat.
2. New to exercise? Pace yourself!
yes, you are physically capable of doing a good hour every day, but you
shouldn't go all out being a beginner. You will run risk of overusing
your joints, strain muscles and burn out mentally from increasing stress
too fast. training volume must be built up progressively over several
weeks/months/years. When doing it too fast your body gets worried and
tries to stop you. Yes, it's cool you say "nothing can stop me", but...
try that when your knees are sore, your ankles hurt, your elbows too,
your lower back is cramping and you are only thinking of food and
sleeping! You need to detox yourself from bad habits little by little.
3. Weight training burns calories because it builds
muscle mass. Muscle mass costs calories for your body which body fat
does not. You will never get too big from training with weights and eat a
good, clean diet. If you are worried, take a look at the amount of
weight used by those who are big and muscular use. And then ask how long
they've been training. Now, compare to your own training history and
what poundage YOU are using. I am sure it's quite a lot less. So don't
worry, you won't get big like the hulk unless you are a man, genetically
super gifted and very very dedicated.
4. The key to a lean body is not "no carbs". It's
all about what kind of carbs and WHEN. The easiest and healthiest way
IMO is to cut out grains, starches and fruit and eat tons of vegetables.
Vegetables are carbs. Very GOOD, carbs. Without carbs you won't be able
to train intensely, and intensely you need to train to shape your body.
5. When you train cardio
you train your body to burn fat efficiently. The more intense training,
the better effect on your fitness, but doing it too often can lead to
over training. I am sure you've heard about the fat burning zone.
I think it's ridiculous. Lower intensity training is great when
combined with more intense training or for total newbies, but to improve
your cardio fitness you need to push it, just like in the weight
department.
6. Olive oil, flax seed, nuts, sesame paste, avocados are all good sources of fat. They are healthy.
However, they can not be eaten in excess cause they contain just as
many calories as bad fat like fried foods and butter or cheese. Too much
fat will give you a surplus of calories and halt your fat loss.
7. Eating several meals a day can be easily done by
adopting the habit of adding protein shakes between meals. you don't
have to "EAT" or sit down at a table enjoying food every 3 hours to
provide your body nutrition.
8. Vitamin supplements are
pretty necessary unless you are eating a variety of fresh foods every
day, not over cooking them and making sure you combine foods the right
way for maximum absorption... Uhm, how many do that? exactly. get a good
insurance, get a multivitamin supplement!
9. When you first start out training you might not
lose much weight, but clothing will get looser and you feel tighter.
This is due to you losing intramuscular fat and fat between skin and
muscle but simultaneously adding muscle weight. Muscle weight goes up
faster cause you retain more muscle inside the muscles. Do not focus on the scale, focus on how you look and feel.
10. having a trainer help you get the right form
down is very important to prevent injuries and get decent muscle gains
asap. Strength gains come fast in the beginning and when you use bad
technique while being not that well conditioned you might end up injured
sooner than later. Muscles grow faster than joints get used to the
weight stimulus, so sometimes it's better to pace yourself than overdo
things
