How to Eat to Achieve Your Goals
Everyone has different fitness and nutrition goals. Usually, they’ll fit into one of these three categories:
- Losing body-fat
- Gaining strength
- Maintaining energy and muscle mass
If you find yourself in one of those categories, read on for tips on how proper eating habits can help you reach your goals quicker and more efficiently.
How to lose body-fat
If your goal is to lose body-fat, then you’ll need to create a deficit and “feed off the fat of the land.” In other words, burn surplus fat without adding more. Strength training is super effective at adding muscle which, in turn, burns more calories and fat. However, strength training also ramps up your appetite so you’ll need to be ready for when you’re hungry. Here are a few tips for planning ahead and preparing for when hunger strikes: 1) Stay hydrated, 2) Have small, high-protein snacks and fresh veggies at the ready, and 3) Summon your willpower. Realize that your goals are more powerful than your cravings.
How to gain strength
If you are NOT trying to lose weight, you definitely don’t want to create a deficit. Muscle requires lots of fuel. If you’re striving for strength gains and muscle growth, then you’ve gotta eat. I’m not talking about “anything goes” and binge eating on empty calories. You really are what you eat – so don’t be a pop-tart or chocolate pudding. Clean, low sugar, high protein, whole grains, organic lean meat and dairy, limitless veggies and WATER WATER WATER will give you the energy and extra fuel you need.
You’ll have some trial and error regarding your calorie needs. Employ mindful eating by paying attention to how you feel before, during and after a workout. Record your strength progress and make minor adjustments. If you feel weak or lethargic, add more clean calories. If you’re sluggish and bloated, cut back on the carbs and reduce overall calorie intake a little bit at a time.
How to maintain strength and energy
Those who are lean, but want to maintain their energy and lean muscle mass for endurance sports (perhaps a long-distance runner or biker) need to first evaluate what your calorie expenditures are. At the very least, strive to maintain that calorie intake. It’s important to remember that if you have high muscle mass you’ll burn more calories throughout the day. You’ll experience higher caloric needs even while at rest than those who are sedentary or have a higher body-fat percentage.
