where to buy neurontin Weight Loss: What should a Beginner do?
Planning to lose weight? The first thing you ask yourself: What should a beginner do? And the first thing you hear: “Go on a diet” and the first thing we tell you is run away from such advice!!
Why? Because most diets do not take sound nutritional principles into consideration and if your nutrition is not under check you will simply end up feeling weak, lethargic and frustrated which are never good signs if you are planning to switch your lifestyle. What you would need is a wholesome approach that includes well balanced nutrition and effective and progressive workouts to get you used to moving your body in a functional way, so in this article we will lay down the blueprint for you folks to follow and help you begin your journey towards a healthy and better lifestyle.
The First Step: How many calories do you need?
Don’t cut out meals out of your day but be aware of the fact that how many calories are needed by you in order to carry out your daily metabolic functions and still sustain throught the day without feeling low on energy, now we’re all different, our lives are different so the calories-requirement differs from person to person depending on your age, your size and weight and your activity levels, the amount of calories you burn is termed as Total Daily Energy Expenditure [TDEE], to calculate your TDEE use this calculator.
Keep this basic principle in mind: any unused calories are going to store as fat and that is what has been the problem so far for you so we will curb the problem at its roots.
Know your Macros!!
The best approach for weight-loss is the one that combines a well balanced meal plan and effective exercise, but meal planning can be a daunting task for most of us since most of us grew up eating nothing but junk foods and never even bothered about nutrition and healthy foods. With nutrition labels available on almost every food item you purchase off the market, now you can easily figure out the amount of macros you intake and keep a track of your calories.
Click Here to learn more.
http://chennaitrekkers.org/event/10x10-weekday-running/2017-07-04 Food consists of three macronutrients:
Human body is majorly made of water, after that we need protein to perform our day-to-day metabolic activities and your body works by breaking the protein into various amino acids which are the “building blocks” of protein.
Then comes Carbohydrates which are the preferred form of fuel for your body’s energy needs. Simple or sugary carbs is what you need for fast energy[pre or post workouts], but for the most part of the day you should be consuming complex or slow-burning carbs. Now be cautious, any unused carbs are going to get stored as body fat.
But not all fats are bad, it has a number of purposes too. Human bodies store energy in fat tissues which helps to keep us insulated from high and low temperatures and also plays a role in protecting our vital organs. But unfortunately we end up taking the bad fats most of the times which plays a hindrance in our way to a lean physique.
Use this macronutrient calculator to figure out how much of these macros you need on a daily basis.
Your best sources to get these macro-nutrients would be as follows:
enter site 1] PROTEIN:
Lean red meat
Chicken (no skin)
Veggies (these are fibrous carbs)
Carbs to avoid include:
High sugar foods
Fats play a vital role to carry out daily functions and keep you full for long, some good fats include:
Safflower oil (eat these in moderation)
Fats to avoid include:
High-fat salad dressings
If you are able to check your macros to the optimum level, almost 70-80% of the task is accomplished then you need to complement these healthy nutrition choices with functional and progressive workouts, follow these vital tips while working out and you will be sprinting on your way to a lean physique:
- Focus on compound exercises like Bench-Press, Dead lifts, Overhead Press and Squats for 3-4 days per week and keep the intensity high, since these involve multiple joints and various muscle groups, so you will able to burn more calories in a short duration. Isolation exercises will come at a later stage when you have reduced body fat and want to enhance the muscle growth
- Fasted cardio have been proven to be effective to increase fat loss, since in fasted state you force your body to use stored fats as a source of energy thus better fat reduction overall
- High Intensity Interval Training: Once you are used to certain movement patterns and feel comfortable with your cardio sessions, try to scale them up with some high intensity training, wherein you club 4-5 exercises and you perform them with high intensity without and breaks in-between, thus accelerating the rate of burning calories. There are numerous HIIT programmes available online, pick anyone and keep switching every now and then.
- Since you are aiming to burn calories for most part of your day, timing your pre and post workouts can play a crucial role in this. Take your pre-workout meal 1-2 hours prior to your workouts and try to delay your post workout meal for 30 minutes to an hour which will make sure that you keep burning calories even when the workout is finished.
Remember, this is a lifestyle change so it is not going to happen overnight, just make sure that you are consistent with your approach, the progression will come along itself.