For those who are just starting out on their diet adventure, unlike what most personal trainers and nutritionist say , your restrictive diet and exercise plan is only temporary! Too often, people do not adjust their plans after achieving their goals. After you have shed those unwanted pounds or even start to see the outlines of what almost could be a six-pack, you have to adjust your eating habits and exercise schedule for your next goal.
I recommend that starting out (assuming you are in the weight/fat loss stage,) you consume a low fat/lower calorie volumetric diet as well as an exercise plan based around using your fat stores as energy. You will want to eat a lot of low calorie but nutritionally dense foods to keep you full and energized (chicken, lean fish, vegetables, whole grains…) along with more frequent, smaller meals. You will want an exercise regiment consisting of 30 to 45 minute activities followed by a small intake of calories. If you like to spend a lot of time at the gym, make sure you are still consuming calories every 30 to 45 minutes which will keep your body using some of your stored fat along with the protein/carbs you are consuming (see my previous metabolism post.)
The wonderful part about this plan is when you do finally hit your target goal…lets say you lose the 30 pounds of fat you didn’t want, you can now switch your diet to more of a weight maintain version of your previous plan. Along with adding back some of the fat you removed, you can now be a bit more lenient overall and increase some of your portion sizes. At this point you will also be increasing the difficultly of your workout (same routine but faster paced or increased weight and reps). This ALSO means that you will have more muscle mass, and will be burning more calories, which ALSO means you can eat more calories throughout the day and still maintain your current weight!
This applies to both men and women. Women do not have to be bulky to increase there muscle mass and benefit from this type of diet plan. I feel that this system overall help with those fluctuating dieters who try to stick to a super intensive plan only to fall off the wagon and have to start over again. This plan rewards you by allowing you to eat more food as time goes on. It also stresses more of the exercise portion to be the buffer when you feel like a sunday afternoon BBQ feast.
Do you have any tips or trick for anyone looking to follow this type of diet/exercise plan?