Why Diet Is as Important as Fitness
Posted by Smith Bill on March 22nd, 2023
Step 1: Understand the Role of Nutrition in Building Muscle
The first step to building muscle is understanding the role of nutrition in building muscle. To get big, you need to eat big--but it's not as simple as just eating anything that tastes good and avoiding anything that doesn't.
In order to build lean mass (muscle), you need to consume enough protein through your diet and supplement with whey protein if needed. You also want to make sure that you're getting enough calories from other sources so that your body has enough energy for growth and recovery from workouts without gaining fat instead of lean muscle mass.
Step 2: Choose the Right Foods
As you begin to develop a nutrition plan, it's important to understand that your diet is just as important as exercise. In fact, the two go hand in hand. Your body needs fuel in order to function properly and perform at its peak level during workouts. If you're not eating right, then your body may not have enough energy for exercise or recovery after workouts are over.
To get started on the right foot with your new diet plan, consider these tips:
Choose nutrient-dense foods that are high in protein (such as lean meat), complex carbohydrates (like brown rice) and healthy fats (such as avocado). Eat foods that are rich in vitamins and minerals like fruits and vegetables so they can provide energy without adding extra calories.* Focus on eating whole unprocessed foods whenever possible because they contain more nutrients than processed ones do.* Make sure there isn't too much sugar added when cooking meals at home--this can lead down an unhealthy path!
Step 3: Track Your Macronutrient Intake
Step 3: Track Your Macronutrient Intake
When it comes to tracking your macronutrients, there are three things you need to know:
The amount of calories you're consuming each day. If you don't know how many calories this is, use an online calculator or app (like MyFitnessPal) that can help you figure out how many calories are in what you eat.
The amount of protein in your diet--this is essential for building muscle mass and keeping your metabolism high so that weight loss continues even when not working out as frequently (or at all). Aim for 1 gram per pound of body weight per day; if this seems like too much protein for someone just starting out on their fitness journey, aim instead for 0.8 grams per pound until they get used to eating more than usual amounts of meat products!
Carbohydrates should come from whole grains rather than processed foods such as white breads or pastas made with refined flour because these contain less fiber than whole grain options do--and fibre helps keep us full longer while also helping regulate blood sugar levels after meals so we won't experience crashes later on down the road!
Step 4: Eat Enough Calories
Eat enough calories to support muscle growth. You need to eat enough calories to support your training and the muscle growth that comes with it. If you're not eating enough, your body will use its own fat stores for energy instead of building new muscle tissue. This can lead to a loss of strength and size over time--and even worse: if you don't have enough protein in your diet, then any new muscle growth won't be as strong as it could have been!
Calculate your daily calorie needs using an online calculator or app (like MyFitnessPal). To calculate how many calories you should be eating each day based on how much weightlifting/cardio/etc., there are several different formulas out there; however we recommend using this one from Harvard Health Publications because it takes into account gender differences between men and women as well as age differences between younger people versus older ones.* Eat nutrient-dense foods (fruits & veggies) rather than empty calorie foods (soda & candy bars). There's no question about whether fruits & vegetables are good for you--they provide vitamins A through K2 which help prevent disease while also keeping blood pressure low.* Limit saturated fat intake since too much may increase cholesterol levels in some people leading towards heart disease risk factors such as high blood pressure or high cholesterol levels
Step 5: Eat Enough Protein
Protein is the building block of muscle, and it's important to get enough to support your fitness goals. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day (0.36 grams per pound). For example, if you weigh 150 pounds (68 kilograms), then your daily protein needs would be about 54 grams per day.
You can calculate your own RDA by using this chart:
Step 6: Eat Enough Carbs
The next step is to eat enough carbohydrates to support muscle growth. Carbohydrates are the body's main source of energy and can be found in foods like fruits, vegetables, grains and dairy products.
Carbohydrates provide 4 calories per gram (1 g), which is more than double the amount provided by protein or fat (each provides approximately 2 calories per gram). The Institute of Medicine recommends that adult males get between 130-200 grams of carbohydrates each day depending on their activity level; for adult females it's between 100-150 grams daily.
If you're trying to gain weight, calculate your daily carbohydrate needs using this formula: Take your current body weight in pounds and multiply it by 1g/pound = X number of grams needed per day; then divide this number by 4 since there are 4 calories per gram of carbs = Y number of meals where X + Y = total intake
Step 7: Eat Enough Fats
Step 7: Eat Enough Fats
Eating fat is not the same as eating junk food, so don't be afraid of it! Healthy fats like nuts and seeds, avocado, coconut oil and olive oil are good for you. They help your body absorb vitamins A and E as well as other important nutrients. You should also be eating omega-3 fatty acids from fish or fish oil supplements (if you don't eat seafood).
Athletes need more dietary fat than non-athletes because it supports muscle growth and keeps their bodies functioning properly during exercise. The Institute of Medicine recommends that adults get 20% to 35% of their daily calories from fat--that's about 44 grams per day for a 2,000 calorie diet. If you're eating 1,800 calories per day then aim for 30 grams; if you're consuming 2,500 calories per day aim for 45 grams of dietary fat each day!
Step 8: Supplement Wisely
Now that you've got the basics down, it's time to get serious about your diet. But before we dive into what foods are best for your body and how much of them you should eat, let's talk about supplements.
Why? Because taking supplements can help fill in any gaps that might exist in your diet--and they're not just for athletes! Supplements can be especially useful if you have trouble eating healthy foods or don't have time for exercise every day. They also provide extra nutrients that may not be available from food sources alone (such as omega-3 fatty acids).
But before taking any new supplement routine seriously, make sure they're safe by doing some research first: check out reviews online; ask friends who take similar products; talk with other people who use them regularly; read labels carefully so as not get confused by misleading marketing claims...the list goes on! If possible try asking a doctor as well - but keep in mind that most doctors aren't nutritionists so they might not know all there is about which supplements work best together either!
Step 9: Stay Hydrated
Drink plenty of water throughout the day.
Avoid sugary drinks, like soda and juice, which can cause you to gain weight.
Eat hydrating foods like fruits and vegetables that contain lots of water in them as well!
Step 10: Make it a Lifestyle
Now that you've got the basics down, it's time to make your new habits a lifestyle.
As we said before, there are no quick fixes or shortcuts when it comes to fitness and weight loss. You can't just go on a diet for two weeks and expect to see results--your body needs time to adjust its metabolism so that it burns more calories than usual (this is called "metabolic adaptation"). If you want lasting results, then focus on long-term habits rather than short-term goals like losing 10 pounds in three months or fitting into those jeans again by summertime.
Instead of focusing on losing weight or fitting into smaller clothes, try making healthy eating and exercise part of your daily routine instead! This way they become second nature over time--and once these habits become ingrained into who you are as an individual (and not just something temporary), then they'll stick around even after those initial 30 days have passed by.