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The Basics Of Nutrition And Fitness ... For All Those Who Are Interstd

donganaaK

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donganaaK

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So you've thought about fitness and nutrition, but you're not quite sure where to start?
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Other than those "30 day workouts" that are occasionally posted on here, you're not quite sure where to begin. Hopefully this will be a quick 101 starter class/guide for you to learn the basics of nutrition and fitness to give you a baseline.
Nutrition and Macronutrients
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Since I said this is going to be a basic guide, I'll start with saying that the food you eat is composed of 3 macronutrients: proteins, carbohydrates, and fats (for the sake of keeping this basic, we're not going to get into the specifics of complex carbohydrates, trans vs mono vs saturated fat, etc). Each macronutrient has an estimated caloric value for each, which are as follows: Proteins - 4 calories per 1 gram Carbohydrates - 4 calories per 1 gram Fat - 9 calories per 1 gram
TDEE Calculations
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TDEE is your Total Daily Energy Expenditure, or the amount of calories that your body burns daily just with you living. This number is going to change based on gender, size, age, lean mass, and activity factor. Since the actual math calculation for this isn't the easiest to calculate, you can use a TDEE calculator to get your TDEE. 1. http://www.fitnessfrog.com/calculators/tdee-calculator.html 2. http://iifym.com/tdee-calculator/
Daily Caloric Needs
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So now that you have your TDEE, now what? Now you need to adjust it according to your goals. If you want to try to gain weight for muscle building, you need to be in a caloric surplus. If you want to lose weight, you need to be in a caloric deficit. Most of the times people will say just to add or subtract 500 calories, but really you should be increasing or decreasing by 20% of your TDEE. For example, a person with a 3000 TDEE adding 500 calories is only 17%, whereas a person with a 1400 TDEE adding 500 38%. 1. To gain weight, add 20% of your TDEE 2. To lose weight, subtract 20% of your TDEE
Macronutrient Breakdown
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Okay, so now you have your surplus/deficit calculated, now where should the calories come from? Remember back to the nutrition section where I broke down how many calories macronutrients are made from. Fats - despite the negative connotation, our body requires fats for daily activities and bodily functions. Typically we want 30-40% of our calories to come from healthy fats (nuts, avocado, olive oil, etc.) Proteins - protein is needed for muscle growth and muscle retention. Protein becomes more important as your leanness increases. Generally, 1 gram of protein per 1 lb. of body weight is a good starter. Carbs - carbs will fill up the rest of the calories. Example of a 180 lb. man with a TDEE of 2000 calories. Fat - 35% of 2000 is 700, 700/9 = 77-78 grams. Protein - 180 lbs. = 180 grams. Carbs - 2000 - (700 (fat) + 720 (protein) = 580. 580/4 = 145 grams.
Bringing it all together
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And that's pretty much Healthy Nutrition 101. You know now how food is made up through macronutrients, you know the caloric density of macronutrients, you know about your TDEE and daily caloric needs, and you know how to setup a diet based on your goals and macronutrient needs. Of course this is all just how to get a general amount, it's not going to be 100% accurate. You calculate these amounts, stick to it for a few weeks, monitor your weight, and make adjustments accordingly. If you are at a deficit and don't lose any weight over 4 weeks, drop the numbers down a little more. If you're trying to gain weight and you go up 5 lbs. in 2 weeks, you should probably lower your numbers. Once you have your nutrition on track, it's time to increase your activity in the gym. Strength training and aerobic training are some of the best forms of calorie burning, but always remember your nutrition is going to account for about 70-80% of the results. I know that this is a bit TL;DR, but starting to learn about nutrition and proper eating can lead to much healthier lives and extend how long that you live. Also, if done right, it can help leading to you looking better naked ;) which is always a good thing. If you have any questions, feel free to post in the comments. I'll try to address as many that I possibly can. Otherwise if you want to PM me, I'll be more than willing to help out. There are countless tools to help you with this online, I'll list a few of my favorites: 1. www.eatthismuch.com (diet creation based on goal settings) 2. http://www.myfitnesspal.com/ (the easiest calorie tracker there is) 3. http://iifym.com/iifym-calculator/ (simple calculator that will walk you through all of these calculations) 4. http://forum.bodybuilding.com/forumdisplay.php?f=13 (Bodybuilding.com Nutrition subforum) 5. http://forum.bodybuilding.com/forumdisplay.php?f=8 (Bodybuilding.com Workout Programs subforum) Thank you for your time, and enjoy!

 

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