This guide aims to explain the basic concepts necessary to transform our body efficiently and effectively. What is our main objective? The first thing we must be clear about is what is our priority since trying to achieve many objectives at the same time will make the process difficult, several objectives may require opposite measures, such as losing fat (a caloric deficit is needed) or gaining muscle ( a caloric surplus is needed). Therefore, we must choose one of the following, at least, during a period of time. Gain muscle Lose fat or define. Gain strength, speed or improve in a specific sport. The three pillars are:
None of the above must fail and almost 80% of our results will depend on them. Although there are other variables that can also play an important role: genetics, supplementation, drugs, etc. We must not forget that dedication, perseverance and correctly apply basic knowledge will be the key to achieve our purpose. Have a look at the fat decimator review.
Configuring our diet There are plenty of diets and feeding protocols such as flexible diet or IIFYM (If It Fits Your Macros), intermittent fasting (IF), ketogenic diets (practically without carbohydrates), low-carbohydrate or low-carbohydrate diets and much more. . In this guide, we will not try to complicate things further and we will try to explain how to create our own diet in a simple and practical way, depending on our objective. The first thing we need to know is that the foods contain macronutrients and micronutrients, in turn, the macros provide us with calories (energy) while the micro ones do not. The macronutrients are divided into 1 gr of protein is 4 kcal. 1 gr of carbohydrates is 4 kcal.
1 gr of fat is 9 kcal. 1 gr of alcohol is 7 kcal. We must also be clear that when there is a caloric surplus or excess energy in our diet (more calories than we need) we tend to gain weight, gain muscle mass and fat, and that having enough “fuel” will probably be more easy to improve our performance and our capabilities (strength, speed, resistance). On the other hand, when there is a caloric deficit or an energy deficit (fewer calories than we need) we tend to lose weight, losing fat and to a lesser extent muscle and decreasing our performance proportionally to our deficit. It is important to bear in mind that with an excess of calories well above our needs we will not gain much more muscle but that surplus if it will turn into fat, as well as with a very pronounced caloric deficit we tend to lose a lot more muscle. For any confusion see fat decimator review.
Calculating calories For all the above, it is important to calculate well the calories we need daily depending on our metabolism ( BMR ) and our physical activity. The sum of both will be the total energy expenditure (GET) and this we must add or subtract a percentage of calories depending on our goal. Definition: In the case that we want to define, burn fat, give a weight for a competition we must subtract calories from our GET. Volume: If our purpose is to increase our muscle mass, strength, speed, improve in some sport or overcome some physical tests we will add calories GET. Maintenance: If we want to stay at a certain weight, make a body recomposition (burn fat and gain muscle) or increase our strength or performance without affecting our resistance, for example, we must stay with our GET.
There are diets to lose fat and gain muscle at the same time but they are much less efficient and simply rely on making days higher in calories and lower days, in a single day it is practically impossible to lose fat and gain muscle, as they require measures Opposed, the users of steroids instead if they can experience great changes in their body composition in short periods of time thanks to the improvement they get on the metabolic processes. The same can also happen in beginners, in obese people and even to a lesser extent inexperienced athletes. Frequency and quantity of meals the energy expenditure associated with food or thermal effect of food (ETC). See the fat decimator review.
Regardless of the myths, you have heard, it does not depend on how often you eat. It is a percentage of the calories consumed in total. It varies according to the macronutrient and fibre content of the diet. It is usually around 15%. In protein it is higher (up to 25%), in carbohydrates it varies (between 5 and 25%) and in fact it is low (usually less than 5%). So the more protein, carb and fibre there is in your diet, the greater the thermal effect. Even some studies have shown that diets with 3 meals have a greater effect on satiety, a better protein synthesis and a greater loss of fat compared to diets with 6 meals, without affecting the metabolism.
Choosing the foods that will be part of our diet In many diets certain foods are restricted or even forbidden, in some even direct attempts are made to minimize a certain macronutrient (frequently fat and to a lesser extent carbohydrates). These restrictions and/or prohibitions in most cases are applied without criteria and scientific grounds. Although it is true that certain foods may be convenient to limit their consumption, in most cases and individuals there is no need to completely avoid the consumption of any food.
A calorie is a calorie and a macronutrient is a macronutrient, wherever it comes from, however for our health and to maintain optimum hormone levels we must choose foods as natural as possible and rich in fiber, essential fatty acids (correct relationship between omega 3 and 6), micronutrients (vitamins, minerals, flavonoids …). Therefore, we have to try to limit processed foods, an industrial bakery, alcoholic beverages, sugary soft drinks and lights, industrial juices, refined flours, white bread, sweets, cookies, sweets and a long etcetera or look at the fat decimator review.