Wednesday, March 8, 2017

What is your goal !?

Being that I love talking about health and nutrition, one of the most common things I get asked is about diet. Now I will answer it this way every single time: What is your goal?
If you don't have one, you need to know that first. Without a goal there is not point to start a diet. However consider the following:
-Are you looking to compete in an event?
** If yes, what kind of event? Does this event require a weigh in? Does it require body composition changes?
-If your looking for weight loss, what is your time line? How are you documenting it? Are you using the scale as your only identification of weight loss? How else are you tracking progress?
**Weight loss is NOT a goal, however, weight loss in a time domain with specific measurements are goals that you can obtain.
-Performance specific. This is one that comes down to your goal. Ask yourself, are you wanting to get stronger or do you want to focus on body composition? Are you training to be better at performance or aesthetics?
**Again goal specific.
Now that you can see a trend, GOAL 1st then we can choose a direction of weight loss or weight gain. There are some commonalities about dieting that you should consider.
1-Protein is king. Male or female, protein is number one on your food macros to meet daily. What sources are you getting your protein from? Is it real food? Is is supplements? How many meals are you eating daily? I recommend the following intake daily:
-For men 1 gram per pound of bodyweight to get started.
-For women .75 gram per pound of bodyweight to get started.
Some supplement use is fine but should be reserved for byour training sessions and at times when you need a convenient, fast shot of protein with no real food in sight. Need help on what to get? This is my recommendation:
#2- Fat does not make you fat.Fat fuels training and your cognitive functions. The benefits of fat include hormone regulation, energy production, and inducing satiety, healthy fats such as avocado, olive oil, nut butters, and mixed nuts will only help you reach your goals. Howeve, be cautious that there are 9 calories per gram of fat so you need to track and use sparingly. Shoot for .5 to .8 grams per pound of bodyweight of female and men respectively.
#3- Carbs are not the enemy, they fuel performance. Your goal will determine this number. Oh your training for 3 hours but think low carb is the way to go? You might want to rethink your goals. Carbs when eaten at the right time and of the right source can positively impact your training. Want to build some size, add carbs or if you want to lean out, limit your carbs to a healthy amount with 1-2 refeed days.
#4-Eat for your goals. Calories in vs calories out is a real thing. If you want to see changes, you need to eat for your goals. Not losing weight? Possible that you are not eating enough food for fat loss. Gaining weight? You might be overeating for the amount of activity that you are doing. In terms of weight loss and weight gain, your goal is the factor for your calorie consumption.
#5-You are going to mess up, that is ok ! We are human. Do not enter dieting with an all or nothing approach. You want to follow an 80/20 rule. So what if you messed up at lunch, brush it off and have a healthy dinner and let it be. Life is not perfect so you need to know that mistakes do happen. f you are about to embark on a new eating plan then just begin now. Why wait?Don’t throw the entire day away and have a “start the whole thing over” mentality. Pick up the pieces and get back at it.

Healthy eating, dieting and reaching your goals are not as challenging as you might think. Put yourself into the position to move forward and embark on something new!
If you have questions, I offer wellness/ macro and training programs to help you with any goal you might have !

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