Dieting for training and weight loss

Elite Basic diet

To follow a basic diet can be quite simple, lower your calorie count than previously doing (all foods show amount of calories they have per portion, a calorie is a unit of energy), if you consume more calories than you use if will be stored as extra weight.                                                

I have decided I want to lose weight

So now you have decided you want to lose weight you need to have a realistic target which you want to lose each week that is sensible and healthy for example 1-2ibs   per week is ideal and safe, you’ll also need a safe and achievable target weight in which you want to finally get to and which needs to also be monitored.

Everyone is different and particular people need more calories than others, such as heavier people, male’s, active working people etc. On average most men need 2500 calories per day and women 2000 per day, so for instance the average built man or women who want to drop weight would minus say 500 calories from their diet, this would   bring men’s total calories per day   to 2000 and women 1500 calories per day.

Supplements

To help with any diet or weight loss programme you can use supplements to speed the process, these aren’t magic potions you still have to diet properly and train regular to see any results. There is a large variety of supplements such as fat burners which help speed up your metabolism therefore speeding up your weight loss, also there is C.L.A. which takes stored fat and uses it as energy this is more suitable for leaner individuals, Meal replacers are another supplement these can be used within your daily diet as one of your six small meals a day, this is a good way of getting all your days vitamins without all the calories as each meal replacer only contains approximately 270 calories. After a hard training session it is vital to replenish your body and raise your blood sugar level back to normal the best and most  convenient way to do this is by consuming a recovery drink straight after training. The list of supplement is endless but these are some of the most common and the most helpful for people looking to lose weight and tone up.

Exercise

Exercise can also help burn extra calories (depending on age and weight)  for example most students will burn 424 calories per hour in a boxing session so this also has to be taken into consideration and will help drop your weight on a faster scale and speed your metabolism up than previous if no exercise was being undertaken. When speeding up your metabolism this will result in fat not being stored and calories being burned even while sleeping, even eating particular foods such as a 25 calorie piece of broccoli will result in burning around  55 calories of net fat as it takes 100 calories to digest this particular food, also by consuming more water this can help to speed up your metabolism and have an effect on your hunger by making you feel more full and suppress your appetite, this will not put weight on you and your body will release any water not needed, this is important when exercising so you don’t become dehydrated but  like anything should be done in moderation for example 3-4 litres per day when exercising  . So while dieting, eat and drink healthy as it has more benefits than most people realise and can result in speeding up fat loss and toning.

Eat small but often

People tend to believe eating little say 1-2 meals a day will drop weight but it can have the opposite effect, you need to be eating 5-6 small meals per day starting from breakfast which will start the metabolism working in the morning and then space little meals out throughout the day every few hours. Meals don’t need to be large and here are some examples

Breakfast -   8.00am - Porridge, 2 x wholemeal toast +green tea and multi vitamin tablet

2^nd meal -   10.30am - snack e.g. apple + banana, Low fat yoghurt, Rice cakes + marmite, ½ a small  sandwich, rivita +turkey slice, Chicken pieces,

Lunch -       12.30pm – Tuna pasta, jacket potato + beans, scrambled egg on brown toast + beans,

4^th meal -     3.30pm - Similar to 2^nd meal at 10.30am

Dinner -   6.00pm – Fish + veg, chicken salad + pita, omelette, Boiled eggs, Turkey salad,

6^th meal - 8.30pm – similar to 2^nd and 4^th meal

Remember to drink plenty of water throughout the day as this will help speed your metabolism, help key you hydrated and suppress your appetite.

This is a rough basic diet always consult a doctor before undertaking any exercise or diet’s. If you need any more information on your diet please feel free to ask any of the instructors at the gym.