Why Reaching Your Fitness Goals Is Primarily About Diet

If you’ve heard the saying that weight management is 80 percent diet and 20 percent working out, there’s something to it. You can’t out-exercise a bad diet, which is why your nutrition needs to be at the foundation of your goals. However, remember that what you eat isn’t just about feeding your muscles and reducing fat cell size. In fact, nutrition also affects the mind, which is why your diet can fight fatigue, help mentally get you through a workout, and get you excited about taking a new class or going up in free weights.

It really is mind of matter, and your “matter” is what you’re trying to control. It’s a great idea to work in tandem with a nutritionist and personal trainer if you’re at the start of your journey (or anywhere along the way). These experts can help you pinpoint what it is you want to achieve and map out the best way to do it. After all, if you don’t know what you want to do, how will you know the tools you need to get there?

Reducing fat cells

There’s no such thing as “losing weight” unless you get surgery such as liposuction. All you can do is reduce or increase the size of your fat cells. Everyone is born with a set amount. Diet is at the core of reducing fat cells, although it’s more complicated than calories in/calories out. Still, this is a very basic framework, and it’s important to understand the caloric content of what you’re consuming. Even more important is making sure what is within those calories to nourish your body.

Reducing the number of calories you consume will likely reduce your fat cell size. However, even with working out, you can’t target fat loss areas. Everyone also has a natural shape and often pockets of fat that are too stubborn to move. The best way around this is to contour your body by building muscle in key areas to help off-set this natural tendency. That’s where muscle mass comes into play.

Some people, particularly women, shy away from building muscle because they think it will make them look too masculine. As a woman, this isn’t possible—women simply don’t have the hormone balance to achieve a masculine look. Everyone should focus on muscle mass because sarcopenia (age-related muscle loss) begins to really kick in during your thirties and increases with every decade. Muscles are important for daily activities, protecting the body, and keeping you strong.

Muscle mass

There’s no such thing as “toning.” Muscles can either shrink or grow. Toning usually means reducing fat cells and increasing muscle size simultaneously. However, simply strength training isn’t enough. Muscles need to be fed with protein immediately after a strength training session. Aim to consume at least 20 grams of protein right after a strength training session to kickstart the muscle healing process. If you don’t feed your muscles, and this includes the right amount of calories for you, they won’t grow. Worse, they might tear and be damaged from strength training without proper nutrition.

No matter your fitness goals, make sure diet is a critical part of the process. Otherwise, you’ll be working against yourself and will likely never see the results you crave.

Top Tips for Shredding Fat

Has your workout taken a back seat during the winter months? Are you stuck on a weight loss plateau and struggling to get rid of stubborn belly fat? Perhaps you want to tone up in time for a family occasion, or have just booked your summer vacation. When it comes to shredding fat, a low calorie or crash diet won’t give you lasting results. In fact, using dangerous or quick fix methods could even see you regain the weight that you lose, with a few kilos more to boot. So, if you are looking to tone down and lose stubborn body fat, then keep these tips to hand.

Shake up your diet

Remember your body is your temple, so it needs the right kind of fuel to function and work properly. You might be working out every day, but if you don’t consume the right kind of fats and food then all your good intentions are going to waste. First and foremost, your diet could be letting you down. If you are not much of a cook, or fancy having a nutritionist plan and prepare your meals for you, then consider Keto Meal Delivery. The Keto diet soon puts your body into its ultimate fat-burning state, plus you can still eat a huge range of food groups too.

Eat more protein

Believe it or not, if you want to lose weight, then you need to up what you eat. Protein acts as the building blocks for muscle, and it also keeps you feeling fuller for longer. Now you don’t have to eat chicken during every mealtime, but consider introducing a special protein shake, organic meats, cashews and pistachios or even sashimi into your diet.

Lift heavier weights

Yes really, lifting heavier weights will help improve muscle tone and definition, and can help you lose fat too. If you are looking to slim down, then you can’t just rely on cardio alone. As with any exercise, if you are new to weightlifting then be sure to get some expert advice from a trainer or any qualified professional at your local gym.

Refuel and hydrate

Finally, you need to consider when, how and what you eat to make sure that you keep your metabolism ticking over. Eating smaller meals throughout the day, rather than a heavy meal at night, will help keep you feeling fuller. It’s also incredibly important that you keep hydrated too. Water is the best, free fat-burning fuel available to you, helping keep your entire body hydrated and ensuring that your liver continues to work. If you are dehydrated, then you could also risk damaging your joints and muscles. There’s no better reason to eat and drink up.

If you are struggling to shred fat and slim down, then make sure you eat little and often and keep the water handy. Make sure that you choose a diet that suits your workout routine and keep it protein-packed. Finally, shake up your workout and lift heavier weights.