SS Fitness

Take control of your fitness journey by understanding that nutrition is a powerful tool in achieving your goals. If you’re still striving for the results you desire at the gym, it’s time to take a closer look at your eating habits. Remember, nutrition accounts for a significant 80% of the work needed to reach your fitness goals, with the remaining 20% coming from gym time and overall daily activity.

Embark on your fitness journey with a sense of purpose by engaging in self-reflection and setting clear goals. Take an honest look at your eating over the past three days. Jot down what you’ve been consuming, and then vocalize your aspirations. Whether you’re aiming to shed pounds, gain weight, build muscle, or enhance endurance, your goal will guide you toward the best nutrition plan for your needs.

Structure your diet with flexibility in mind, considering the balance of macronutrients: proteins, fats, and carbohydrates. The specific percentages will vary based on your goals, access to food, and activity levels, but aim to consume a variety of macronutrients. Lean meats, eggs, Greek yogurt, beans and rice, whey, peanut butter, olive oil, nuts, carrots, potatoes, rice, and whole grains are all great options.

To lose weight, you must be in a calorie deficit. This means consuming fewer calories than you’re burning. You can calculate this using various apps and websites that allow you to input your body weight and activity levels. Alternatively, you can eat as usual and add the calories for about three days to determine your current baseline. Then, subtract 200-500 calories from that number and stick to that caloric set point for four weeks or until you hit a plateau in your weight loss. Your caloric set point is the number of calories you need to maintain your current weight. By eating fewer calories than this, you create a deficit that leads to weight loss.

If counting calories is overwhelming, consider swapping out higher-calorie foods for lower-calorie options. You’ll still be in a deficit, but you won’t have to count every single food. Additionally, aim to incorporate a higher percentage of protein in your diet to keep you fuller for longer.

You’ll need to be in a calorie surplus for muscle building and weight gain. This means eating more calories than your body needs to perform tasks. Follow the same steps as before to determine your current calorie intake, and then add 400-500 calories. Stick to this calorie range for four weeks or until you plateau. A calorie surplus provides your body with the extra energy it needs to build muscle and gain weight. Maintain your protein intake and consider increasing carbohydrates since you’ll likely need more energy if you train heavily in the gym.

Endurance training is more challenging to plan for. Still, you may want to stay at your regular maintenance calories if you’re not explicitly focused on changing your body composition. However, if you’re starting to move a lot more than usual, increasing your calorie intake by about 200 calories may be beneficial. Aim to incorporate a solid amount of protein to keep you from getting hungry, but a higher carbohydrate and fat percentage may be helpful during long runs.

Remember that nutrition plays a significant role in achieving your fitness goals. With some planning and effort, you can improve your diet and see the results you want at the gym. However, it’s important to note that everyone’s nutritional needs are different, and it’s always a good idea to consult a healthcare professional or nutritionist before making significant changes to your diet.