Nutrition Quick Start

So you got My Fitness Page installed, provided your profile and finally got a nutrition guidance. What is this ? Based on your profile and objectives, My Fitness Page gives you an amount range of proteins, carbs and fats to eat across the day.

You may immediately notice that the amounts are generous. This is because it is assumed that now on you'll be working out regularly and your body needs to be sustained even if you were currently overweight, you can't provide less food to your body now that it is needed the most. There's a basic foundamental principle here to follow, whatever you start doing to change your body must be sustainable over the long term. There's no meaning for you to start training 7 days per week and have a constant calories deficit all of a sudden if you come from a completely different lifestyle.

"There's a minimum you got to do for being serious with yourself."

What to do then ? There's a minimum you got to do for being serious with yourself though:

• Workout at least 3 times per week. Ideally do fasted training in the morning to burn more fat. However you can get the benefit of a fasted training also later as long as you stop eating 3-4 hours before training.
• Keep your sessions between 45 minutes and an hour. Longer session would expose you to a catabolic state and a risk of overtraining that would kill your motivation.
• Ideally you fast before training to burn more fat. Indeed you'll have a protein shake. Add simple carbs to cause an insuline spike that pushes proteins into your muscles.
• If you're fine with supplements and fasted training, you may take some unsweetened amino acids before working out in order to protect your muscles from the catabolic process due to fasted training.
• Your routine shall ensure to have worked out the whole body over the week. Mass gainers will split their workouts in body sections.
• If you seek to burn fat, on rest days do occasionally 30' of fasted running (warm up then,i.e., 30 to 60 seconds sprints every 4 minutes).
• The bike is better than a car or bus, walking is better than the bike. A 30' run as described above is way more productive than an 1 hour or more of normal run.
• Drink plenty of water every day.

You can see that you don't need to workout everyday on endless sessions. You can obviously do more as you get confident with your new lifestyle albeit you can change a lot stickying on the above basics. Nevertheless we landed on this page talking about nutrition. What about it? Assuming you succeed in getting to a new more active lifestyle, your body will demand more energy than it was used to however nature made us such to store fat for those periods were eventually there's no food around. Do not make your body think there's no food or it will react against you protecting fat reserves.

"Do not make your body think there's no food or it will react against you by protecting fat reserves."

With this in mind here it is how to follow up on My Fitness Page carbs, proteins and fats recommendations.

• If you're overweight start from the lower end of the recommended amounts in fact you seek a slight calories deficit to loose weight, however you don't want your weight to go down too quickly since the aim is to keep and increase your muscles and burn your fat. In fact, technically you might change your look without changing in weight.
• Monitor regularly your weight and if you can, your bodyfat percentage as well and especially it. Raise or lower your total macro nutrients intake depending on the measurements and your goals.
• As described above, do fasted training and take a shake with quick carbs after the workout session. Caffeine and green tea can be your friends to keep focused while fasting.
• Any other time of the day have meals with both carbs and proteins, refer to the good carbs and proteins listed in My Fitness Page, cakes are not an option here though you may need to schedule a weekly treat to keep going.
• Stop carbs after dinner, eventually get a glass of milk before bed if you feel hungry. Mass gainers not overweight may get a casein protein shake before bed.
• Have healthy fats between main meals. i.e.,25grams of almonds or 1 avocado. Other nuts or seeds work too albeit almonds are also high in proteins.

What's left ? If you didn't install My Fitness Page yet. It's your time to give it a shot. Install and open the app, choose your target and provide weight, height and body type. Finally swipe from the left border toward right to open the drawer menu and select nutrition. Enjoy your journey to a better you.