The beach body, the desire for this comes round once a year! We strive for the perfect image every spring to get ready to reveal what is (for the most part) miserable and disheartening!
But not this year!
This year i am going to teach you the 4 basic components to getting that body and hopefully, keeping it there!
In this blog series we will go through nutrition, training, supplements and even mindset coaching to get the body you’ve been desiring year on year.
Today’s blog will be on nutritional basics and what is required!
I am not suggesting any diet is better or worse than the other. The most important thing to take away from this is to do choose a method that you believe you can do consistently for a long period of time! After all it’s not what you do amazingly once, but the good things you do everyday that gets you better results.
With that being said let’s crack on.
Let’s start off with the basics. If you are carrying a bit more weight than you should be, we need to first address this as a priority. It means we need to create a calorie deficit. For those of you who don’t know what I mean by this it’s simply put as expending more energy than you are taking in. First we need to establish how much food you are currently eating and then working out (roughly) how much energy you are putting out. If you are eating 3000 kcals and you are only expending 2000 each day for all odd jobs, exercise and generally functioning, it means you are eating 1000 calories more than your body needs. Now if we use that example you would need to cut your calories down by exactly half to start to lose some weight.
It take roughly 3500 calories of energy to burn 1 lb of fat a week. If you eat 3500 kcals less each week that would happen. You can decrease 500 a day which would equate to this, or you could cut lets say 300 calories each day of food intake but exercise an extra 200 to also achieve this 500 calorie reduction daily which in turn equates to 3500 calories a week.
Now we have established that calories are in fact THE MOST important factor we can begin to decide how we break those down! We break these down into something called macronutrients which consist of carbs, protein and fats. These are the nutrients which our body needs. I will start with protein because I deem it the most important nutrient when trying to change body composition. It helps maintain and even build muscle but more importantly keep you full when you are cutting calories. The rough guidelines for protein should be for every kg of body weight, you should aim for 2-2.5g of protein. This means if you weigh 80kg you should eat between 160-200g protein. This will mainly rely on body fat and generally preference!
Determining fat content will be next. This is simply because it is essential to have in our diets, however we do not need anything higher than 15-25%. They are essential for things such as nerve function, insulation and most importantly hormone production. We need to be clever on the sources of fat so typically stick to sources such as nuts, seeds, oils and avocados and fish. 25% of calories should be made up of fat. If you are having a 2000kcal diet, then 500 calories of that should be fat 🙂
Finally we are onto carbs. Now this is a tricky one because we do not necessarily need carbs. Although they are not essential they are however important for energy to move more efficiently and perform in the gym. Again carbs are a toughy to work out because so many things to decipher. For starters if you have a high body fat, it is likely your body is efficient at taking carbs as energy and utilising them. For this reason carbs may not be your best friend. Likewise if you are lean your body will be able to metabolise carbs better and therefore you will be able to intake them without any problems. Carbs are also less important for those who are less active at work. For instance, if you have a sedentary job you are less likely to need more readily available energy so will therefore need less of that energy.
Taking all of those points into consideration carbohydrates are going to make up your remaining calories, just be sensible on whether you really need 1000 calories of carbs and whether you are going to use them or not!
Final thoughts on macros, it’s a trial and error scenario. Unfortunately what might work for you might not necessarily work for your next door neighbour! Choose the correct nutrient split which fits your lifestyle and needs then change them if they are not working!
I suggest looking at cycling your calories and carbs. This gives you some leniency in your diet for certain treats you enjoy. What I mean by this is if you are training on Friday evening and you know it’s going to be a tough session with lots of calories burned. Then upping your calories and carbs for the energy needed in that session would be very sensible and your body will be more receptive to using those nutrients. However on rest days where you are doing next to nothing, is it sensible to have 5000 calories? Of course not! Pick and choose when to have more energy dense days! Some sacrifice has to come with changing your body, unfortunately that is how it has to be. It can be easier or tougher depending how you choose to cycle your calories on each day.
Are you reading this and thinking “Crap that’s me?” Don’t worry. There are so many people who were and are still in your shoes. Are you ready to do something about it? Click here and get in contact with the team asap!