If you decided to begin your exercise program at a gym, it is one of the best decisions you have taken, and that clearly will help you improve your health and aesthetic appeal. In this guide, I will show you how to start the gym routine who do not have any prior experience in the world of exercise, so that they can get the maximum return.
If you already have the determination, you must have outlined your goals, have got approval from your doctor and you have chosen a good gym to start. But there is still a very important detail that you have to consider, your diet.
The world of exercise consists of four pillars as diet, exercise, rest and supplementation. The order is not coincidental, so the diet is the backbone of exercise. If you do not eat properly, what you do in the gym, even if it is perfectly planned and executed, it will not help you much because the diet represents not only fuel with which you nourish the metabolism, so that your body can perform the exercises, but it is also the determining factor to regulate your weight.
It is a common misconception that if we deliver to a demanding routine at the gym, we are entitled to eat whatever we want in any quantity, because our metabolism will burn it all during exercise. This reasoning is a terrible mistake, in fact, physical activity does not regulate food intake, but it is the intake which regulates the activity. In short, if you want to lose weight, you should eat fewer calories than you burn in the gym and in your daily life. If you want to increase your muscle mass, you must eat more calories to have enough energy but do not overdo it.
A good option is to go to a nutritionist to design a diet for you. If you do not want or cannot afford this service, you can calculate energy need yourself at the caloric value of food as 1 gram of protein has about 4 calories, 1 gram of carbohydrates has the same amount, while one gram fat has 9. You can also give a try to Slim and Save for perfectly calculated calories for losing weight.
If your goal is to lose weight, your diet should be low calorie. No one loses weight without eating because the body interprets the lack of food as an alarm and prepares itself to meet the shortage. You should eat good amounts of vegetables, fruits, lean meats, fish, and regulate your carbohydrates, which are the main source of energy. Eat more carbohydrates during the first half of the day because as the night approaches, your metabolism get slow. If your goal is to increase muscle mass, you have to consume a lot of protein, about 1 gram per kilogram of body weight that you already have.