THERE is no one-size-fits-all approach when it comes to losing weight.

Every body is different, and so what works for one may not agree with another.

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However, there are some general rules that everyone needs to know before setting off on a mission to shed the pounds and blitz body fat.

And with so much info out there and plenty of misconceptions - from the keto diet to weight loss calculators - weve rounded up some dos and donts to help you reach your weight loss goals.

Here Marvin Burton, Head of Fitness at Anytime Fitness, talks The Sun Online through his key "dos and don'ts" when it comes to losing weight.

Don't be deflated by BMI scores - this is only a generic guideline and doesnt factor in muscle.

For example, the majority of the England Rugby team would be considered obese if they were to focus on this.

It is a reference point for non-active people and if you are regularly exercising, you are no longer the "average person".

Find ways to exercise that you enjoy and vary them.

Try bringing friends to exercise with or involve others around you - exercise is fun and motivating if you can include your family or spend time with friends.

It becomes a social part of your life.

Extreme diets/tablets/methods can create weight loss by causing to you to lose weight from vital areas and off-set your hormonal balance.

Therefore, once you stop these methods, you will be susceptible to putting on all of the weight, possibly more and find it much harder to lose body fat in the future.

Focus solely on weight. You also must factor the transfer from body fat to muscle and the improvement of visceral fat (around your organs) which are far more important to health.

Weight loss calculators help you find out exactly how many calories you need to be cutting out.

Losing weight involves many variables that can change from person to person, which means that everyone requires a different calorie intake.

Weight loss calculators, like the one fromBMI Calculator, help you calculate exactly what you should be eating.

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While this may not work for everyone and doesnt need to be stuck to strictly (this can limit enjoyment of food/diet), it is a useful guide to recommended calories and macros.

For example, we all enjoy a lavish cheat meal/day at the weekend and knowing your recommended weekly calorie target means youre aware if you need to scale back slightly during the week to account for your indulgent weekend.

Hundreds of celebrities may claim that the keto diet, which involves swapping out carbs for fats and proteins, have made them slim.

However, it limits carbs to the extreme while encouraging high fat intake in order to obtain the 'magical state' of ketosis where you burn more fat.

Instead, vary your food selections - healthy eating is only boring if you dont explore and search.

Learn new skills - cooking, baking and different food cultures will expand your knowledge of healthy eating and you will love finding new flavours.

Dramatic reductions in calories are not healthy and will leave you feeling tired, having mood swings, increase your stress levels and contribute to muscle loss (which isnt a good look).

Remember, you need a baseline level of calories for your organs and vital functions.

Also, muscle burns fat! The aim of every fat loss plan is to increase muscle.

Garmin's head of marketing and product Theo Axford told The Sun Online: "Using a fitness tracker, usually a wrist based one that monitors your heart rate and exercise, can be a great way of staying motivated.

"Seeing your progress can act as a huge motivator, helping you to stay on track on the tougher days by seeing how far youve come.

"Exercise usually comes as a part of a persons weight loss journey, whether this is a few hundred extra steps a day or taking up something a bit more vigorous like running."

Trying too hard is also the wrong thing to do.

If you are overreaching for your goal you will not allow time for your body to develop, your muscles to adapt and your body to repair.

Make sure you are having rest days and have recovery.

Spend time reflecting on your lifestyle and work towards removing the things that are holding you back.

Also, look at passive health - most people focus on the active part of health but your mental health and self-confidence will become a bigger influence towards your goals.

We see our reflection hundreds of times each day.

Changes to your body shape will always be occurring but you wont necessarily be the person who notices first.

So dont beat yourself up trying to see a difference after day one.

Instead, you could take front / side profile photos on week 1 and every 2-3 weeks later.

Or judge your body shape change by your clothes - are they getting easier to fasten? Do you have more room to manoeuvre?

Theo, from Garmin, added: "Sleep is incredibly beneficial for giving you the energy to exercise and to make better decisions, and has a huge impact on how charged your Body Battery is.

"While you dont necessarily need to get 12 hours, ensuring youre well rested can help keep you motivated.

"Fitness trackers again can help you stay on top of this, with the best trackers showing how restful your sleep is, how many hours youre getting, and providing advice on how to get better rest."

Being healthy and losing body fat is your ultimate goal.

NO WEIGH Actress's 9st weight loss leaves friends questioning if it's really her

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WEIGH TO GO From sleep to portion sizes - 10 easy ways to lose weight with almost NO effort

EYE SORE I fear my diet is sending me blind but I can only eat nuggets, pizza and chips

NUTS CUT GUTS Swapping crisps for a handful of nuts every day will 'ward off the weight'

mamma mia! Woman's 5st weight loss - thanks to eating MORE pizza and pasta

WEIGH TO GO Mums incredible 4st weight loss in 9 months on a diet of chocolate and G&Ts

PUDDIN ON THE POUNDS Calls to slash sugar from foods bombs as many sweets get less heathy

But along every journey there are lots of micro points and barriers you will overcome.

Celebrate these and be happy that you are becoming accountable and achieving.

Anytime Fitness has over 160 gyms across the UK and is the UKs second largest private gym operator, with over 160,000 members. Visit http://www.anytimefitness.co.uk/2019 to claim a free day pass.

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The dos and donts of weight loss from diet pills to calculators and keto - The Sun

Nick King had been overweight since his teens. As he grew into adulthood, the extra pounds came with himespecially once he was out of school and working. Now a 46-year-old lawyer living in London, United Kingdom, he drank a lot socially because of his work. Though he stayed active through swimming, he made bad choices in his diet, and work travel killed any chance at consistent, healthy eating.

Over the past twenty years, he never really weighed himself. He just felt unhealthy. At my heaviest I was lethargic, depressed, pretty unhappy, he says. I had no energy for my kids. Then he cracked some ribs during a business trip, which left him even more inactive. I had limited energy and was pretty depressed, he says. It was affecting my family life in a pretty serious wayIm not sure how they put up with me.

His heaviest, it turned out, was 275 pounds. His body fat was over 45 percent and he had a 51-inch waist. I want to be a positive role model for my kids, he says, and I wasnt. So I knew I had to act.

He started training with UP Fitness. Three days a week, scheduled around his job, he worked out with weights and resistance, along with high intensity interval training (HIIT). They started with moving the large muscle groupsleg presses, chest presses, lat pull downsand then worked into hitting less prominent muscles. But he also targeted his daily routines: he started walking more, aiming to hit 10,000 steps a day. Working in some long-distance swimming events (10 to 14 kilometers) two or three times a week helped increase his calorie deficit.

King also completely cut out drinkingwell, other than some special occasions and work events, where he kept his alcohol consumption in check. He had a high-protein, low carb diet, mixing meat and fish with fresh vegetables and salad. (Lunch, for example, might be chicken salad and a king prawn stir fry.)

In 44 weeks he lost 115 pounds. I have never felt or looked better, he says. Physically I am a different person. I just completed a swim in a relay across the English Channel, and I regularly run and work out or exercise. His family is happy not just that hes dropped the weight, but that, as he puts it, his outlook as changed. I suspect I am a happier person to be around, he says. He feels more balanced, happy to trade being inside at a bar for outdoor activities. Work colleagues whove always known him as overweight are still adjusting to his new shape.

His step is to build some more muscle mass. Hes still swimming, having just done an English Channel relay, and hes looking forward to an upcoming 40-kilometer event. He credits his trainer with holding him accountable for his progress and getting him to this place. It was the best decision I made, he says. I feel great and the results are more than I could have hoped for.

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How Swimming and HIIT Training Helped This Guy Lose 115 Pounds and Get Fit - menshealth.com

RELATED: Take care of your mental health by eating these four foods

A marathon is a long-distance race of about 42 kilometres. It originated with the legend of the Greek soldier Pheidippides, who ran 42km to Athens to inform the city of their victory at the Battle of Marathon. And in 1896, it was included in the first Modern Olympics.

Marathons are no easy task! The fastest marathon runners clock in at around two hours. Many experienced runners aim for a three to four-hour run. Beginners may even opt for a half marathon instead. Building your body to handle this challenge will take plenty of time and dedication. And while running and exercise will form the basis of your training, a proper diet is an extremely important aspect to consider.

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Long-distance running requires a different kind of diet compared to other forms of exercise. Diets designed for weight loss like the keto or paleo diet are designed to limit calories by decreasing carbohydrate intake. Diets for bodybuilding focus on high fat and protein intake and calorie management. For a marathon runner, their diet is built to efficiently use carbohydrates as an energy source, while utilising protein to build muscle for stamina.

A runner training for a marathon must manage their nutrition throughout their training period. Before training even begins, the runner must consider what kind of food theyll be eating all the way up to the run itself. For a long time, carbo-loading or eating a lot of carbohydrates before the race was considered the best way to prep for a marathon. But recently, more runners are emphasising the importance of protein in building muscle stamina.

Preparation for a marathon begins weeks and weeks before the race itself. For experienced runners, this period can be anywhere from 12 to 20 weeks. If youre a beginner going for their first marathon, take it slow and start your plan 10 months in advance. It seems like a really long time, but your body needs to learn how to adjust to running long-distance.

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The food you eat is essential to your performance at a marathon. What you eat and when you eat it will help your body handle the demands of a long run, as well as help you with recovery.

Here is a list of the best food for both beginners and experienced marathon runners alike:

Bananas are essential for runners. Theyre an easy source of carbohydrates and potassium, which prevents cramping. Theyre pretty easy to take around and can be easily incorporated into any diet.

More than just a breakfast staple, eggs are important for any athletes diet. Their high protein content and ease of cooking makes them indispensable for your pre-run training.

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Peanut butter is a good source of fat and protein. Its easy to eat and its a good source of vitamin E. Just make sure to get peanut butter without added salt or sugar.

Oats are a great carbohydrate source during your training. Oats get absorbed over a longer time compared to other carbs, and your blood sugar wont rise as fast. However, oats have a good amount of fibre, so its best to start cutting down on them closer to the day of the marathon.

Its important to have a reliable protein source at the core of your diet. Lean chicken breast provides a lot of protein and can be cooked in tons of different ways. Getting a lot of protein will help you build the muscle you need for your upcoming marathon.

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Youll want carbohydrates for your marathon, but not so much that youre bursting. A concentrated carb like pasta lets you get carbs you need without having to overeat.

Salmon is another excellent and healthy protein source with the added benefit of Omega-3 fatty acid, which is beneficial for your heart.

On the day of the marathon, take into account the food you eat before, during, and after the race. Each of these periods will require different kinds of food to help prepare and repair yourself.

What you eat before the marathon provides your body with the energy youll need to sustain yourself throughout the run. Its recommended that you eat a high carbohydrate, low fibre meal three to four hours before your run. Youll want something easily digestible so your body can quickly absorb it without much issue.

You need to focus on staying hydrated and having energy during your run. If you drink too much water, youll overhydrate which will hurt your performance. As a rule of thumb, try not to consume more than 600 mL of water per hour of running. That comes to around three to four sips every 15 to 20 minutes.

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With food, its good to get 30 to 60 grams of carbohydrates per hour. What you eat is up to you. A banana is good, but small snacks like raisins or jelly beans can also work and are easier to take with you. There are also gels designed for runners that you can eat during the marathon. If youre going to try something new, start incorporating it into your diet while training.

You did it! Its good to get a substantial meal with high carbs and high protein after your run. Theres a period of 30 to 60 minutes after heavy exercise when your body is most receptive to nutrient absorption. Use this time to get in 15 to 25 grams of protein and 50 to 75 grams of carbs to help your body recover.

RELATED: The pros and cons of a gluten or dairy-free diet

Link:
Marathon Runner Diet: Your Guide to the Best Marathon Food - Better Homes and Gardens

With over 64percentof Britons looking at different and quick ways to trim down and become slimmer its always hard to decide what diet plan to trust.But lookingto those who have already gone through the transformation could be a great way to find a diet that is successful and it can also give you the boost of encouragement to get you started. Reddit user ExNihi10, has recordedanincredible 15st 6lb weight loss transformation online for everyone to keep track of.

Starting with a simple change in lifestyle, ExNihi10 followed a low 20g daily carb Ketofood planand incorporated light exercise into his daily routine to achieve a fantastic, life-changing transformation in one year.

With a starting weight of 25st 7lb, ExNihi10 managed to transform into a whole new, healthier person with an end weight of 9st 3lb.

In the post, The Reddit user explained that it was a low carb diet plan and change in lifestyle that helped him change his life for the better.

He said: On the 27 September [2018] I decided to change my life for thebetter.

I was shown the Keto way and it was difficult at first but the best lifestyle change Ive ever made!

I went from size 44 jeans that were [too] tight to currently wearing a loose size34.

"By changing my [work] shift pattern, getting on the Keto diet plan and incorporating walking into my dailyroutine, Ihave changed my life for thebetter.

Several other Reddit users commented on ExNihi10s progress with one claiming [He] looks like a different person, awesome progress!

What is the Keto diet?

The Keto, or also known as the Ketogenic Diet, is a low-carb, high-fat diet that shares many similarities with the Atkins and other low-carb diets.

The Keto diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacy Mattinson, a motivational nutrition guru and healthy lifestyle blogger.

Many on the plan will eat less than 25 grams net carbs a day in order for their body to enter the fat burning ketosis state.

It is thought that once the body has reached ketosis,it burnsmore fat andhelpspeople get in shape much quicker.

On the plan the main foods you should be eatinginclude meat,fatty fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils (such as extra virgin olive oil, coconut and avocado oil), avocados and low-carb veggies.

User ExNihi10stated that: "Determination and resilience is what will bring you success, [so] keepgoing.

"It's difficult at times, but worth it in the end."

More:
Keto weight loss: Man drops 15 stone in a year with a change in diet - what did he do? - Express

Heart attack happens when a blockage in your coronary artery causes part of a persons heart muscle to be starved of blood and oxygen. It requires immediate medical attention to limit the amount of permanent damage to a persons heart muscle. Fortunately, precautionary measures can be taken to reduce the likelihood of a heart attack happening in the first place. New results presented at a meeting of the North American Menopause Society (NAMS) in Chicago, make a strong case for taking fish oil pills.

Scientists today have revealed that taking fish oil pills halves the risk of dying from a heart attacks.

Significantly, it slashes the risk of suffering one by almost a third, said Dr JoAnn Manson.

The findings are based on a study of 25,871 over 50s in the US who were tracked for an average of more than five years.

Those taking the supplements were 50 per cent less likely to die from a heart attack over the follow up period.

They were also 28 per cent less likely to have one.

The Vitamin D and Omega-3 Trial (VITAL) found the fish oil pills were particularly effective for people who do not regularly eat fish.

It also found those who took vitamin D supplements slashed their risk of dying from cancer by up to a quarter.

Lead author Dr Manson, of Brigham and Women's Hospital in Boston, said: "Whether vitamin D or omega-3 supplementation is beneficial for the prevention of cancer or cardiovascular disease (CVD) in general populations is a subject of ongoing debate.

"VITAL was designed to fill these knowledge gaps."

Fish oil pills were "associated with significant reductions" in total and fatal heart attacks of 50 and 28 per cent respectively, she said.

Dr Manson added: "Vitamin D was associated with a suggestive 17 per cent reduction in

cancer mortality, which strengthened to a statistically significant 25 per cent reduction in analyses excluding early follow-up."

However, this only applied to participants of normal weight with a BMI (body mass index) below 25 - and not in those who were overweight or obese.

Dr Manson said: "The pattern of findings suggests a complex balance of benefits and risks for each intervention.

"Additional research is needed to determine which individuals may be most likely to derive a net benefit from these supplements.

The participants were randomly assigned to take one gram of fish oil or 2,000 IUs (International Units) of vitamin D daily, or a placebo.

According to the NHS, the three main ways to prevent a heart attack are:

To lower blood pressure, the NHS recommends staying active: Regular exercise can also help you lose weight, which will help lower your blood pressure.

Find out the key symptoms of a heart attack here.

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Heart attack: Taking this supplement could stave off the life-threatening condition - Express

All of us feel tired sometime or the other. A hectic lifestyle, late nights, long work hours and stress can bring down your energy levels as can certain health disorders. But if you are unduly tired at all times, the fault may lie with your unhealthy diet. Nutritional deficiency can cause chronic fatigue and leave you listless and drained of all energy. In other words, if you are not eating healthy, you will have a low energy level.

A proper balanced diet is essential for overall health and optimum energy levels. It is important to eat nutrient dense foods that contain fibre, healthy fats, carbs and proteins. Antioxidants, vitamins and minerals are essential if you want to maintain your energy levels throughout the day. These foods can infuse you with energy and keep you going till bedtime. Keep away from processed foods and carbonated drinks and beverages. Caffeine can give you an energy boost but too much can leave you feeling sluggish.

Let us take a look at some deficiencies that can bring down your energy level.

Any deficiency in this mineral can bring down energy levels. It can also leave you feeling depressed. Magnesium is essential for musculoskeletal health and it rejuvenates the nervous system and boosts energy production. Avoid stress and exercise regularly. This will boost the absorption of magnesium by your body. Green leafy vegetables, nut and seeds and legumes are good sources and you must include them in your daily diet. You may also go for magnesium supplements but do so only after consulting a doctor. You can also go for Epsom salt baths. Here your body is able to absorb the magnesium through your skin.

Lack of enough vitamin D is one of the main reasons why people are so tired these days. Most people hardly have the time or the inclination to get outdoors and soak in the sun, the main source of vitamin D. Vitamin D deficiency can cause muscle fatigue in people and this can make them tired all the time. This has actually sapped the energy of many people today. Hence, it is important that you push yourself to go for a walk and spend some time in nature.

You can also source it from fatty fish, egg yolks and fortified foods. Supplements are another option. But, if you can replenish the vitamin D levels in your body naturally, why go for supplements? Keep that as the last option.

According to the World Health Organisation, iron deficiency is the most common and widespread nutritional disorder in the world. This deficiency can leave you drained of all energy. It may also make you anaemic by slowing the production of haemoglobin. This affects cellular growth and repair. This deficiency is very common in people following a vegan lifestyle and menstruating women. Be sure to eat more of green leafy vegetables, meat and poultry and legumes as these are a good source of iron. You may also go in for fortified foods like cereals and drinks. Also include vitamin C rich food in your diet because this vitamin helps your body to easily absorb iron. Or, you can take supplements after consulting your doctor.

Researchers from Duke University Medical Center have identified a mechanism that allows cells starved of iron to shut down energy-making processes that depend on iron and use a less efficient pathway involving glucose. It shuts down the energy hub of the cell, the mitochondria, which takes glucose and turns it into cell energy fuel, or ATP. If you are low on ATP, you will become tired and lethargic.

This vitamin is usually found in animal products. Hence, vitamin B12 deficiency is more prevalent among people who follow a vegetarian or a vegan diet. This vitamin is essential for the level of energy in your body. It actually absorbs the energy from foods that we eat. It maintains the health of your nervous system stay healthy and stimulates the formation of red blood cells. It also leads to better integration of folic acid in your body.

An under-active thyroid gland may leave you feeling tired all the time. If you have this condition, your thyroid gland is not producing the required amount of thyroxine. This leads to hormonal imbalance, a slowing down of the metabolism and low energy levels. There are medications to treat this condition. You may also try to deal with your condition by adding selenium rich foods to your diet. Have a lot of nuts and seeds, eggs, meat and green leafy vegetables. Avoid broccoli, cauliflower and cabbage as these foods can adversely affect thyroid function.

Chronic insomnia may also lead to very low energy levels. If you cant sleep at night despite being tired, you may need to see a doctor and find out why. This is not natural, and it will keep you devoid of any energy during the day. It will affect your normal routine and bring down productivity. This could be due to certain health complications. So, it is better if you see a doctor and find out the root cause of your insomnia.

This is certainly contradictory, but if you rest throughout the day, you will only feel more tired by the end of it. So, get out and get some exercise. This will energise you and also improve your mood and make you fit. This is true even for people suffering from chronic fatigue.

Published: September 20, 2019 9:07 pm

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Low energy level - It may be due to deficiencies - TheHealthSite

I tried Gwyneth Paltrow's personal diet and exercise routine. Here's how it went. I decided to embark on this project because I wanted to see if I could handle two hours of exercise a day.

THE EXERCISE ROUTINE

Gwyneth exercises for two hours a day: one hour of cardio and one hour of weights.

Before this experiment, I was pretty sedentary. I didn't do much exercise. When I'm feeling super lazy, I'll go on occasional runs.

So for the week, I started on Monday, I skipped Friday because Gwyneth only does six out of seven days, and then I carried through on Saturday and Sunday as well.

I would exercise after getting home from work. I got a medicine ball and a big pile of handheld weights, and I would go to town on those every night. A lot of it was lunges, some Russian twists, things that I kind of remembered from my varsity swimming days.

I'm a decent runner that wasn't too hard for me. I would hop on the treadmill, sometimes I'd go outside.

I was pretty much at a loss on how exactly to fill up an hour with weight exercises. So I was pretty much doing random stuff for at least 30 minutes of the time. I think that probably contributed to me getting hurt as well. Part of it was me just lying on the floor trying to recover, so I was definitely not working out the entire hour. There were breaks. And running to get water and petting my dogs, who were very confused about what was happening.

I woke up very sore on Tuesday. So I was worried about how the rest of the week was going to be. Thursday morning, I woke up, my shoulder was killing me, and I decided to skip the weights that day. Friday was my free day. Over the weekend, it was much easier to squeeze in two hours of exercise because you're off work.

THE DIET

Her diet consists of skipping breakfast, a low-carb lunch, and a decadent dinner. So I usually start the day with a bagel, then have either another bagel or slice of pizza, and then have whatever for dinner. All of this is punctuated with a lot of soda.

I decided to start skipping breakfast, made myself a giant salad that I ate for lunch throughout the week, and did whatever for dinner. She didn't get too into what she typically has for dinner, but she did mention occasionally having homemade french fries or a baguette drizzled with cheese.

Figured out I could melt Gouda cheese in a frying pan with some olive oil, and it didn't explode my kitchen. So I would have that. The nice thing about this was that it was kind of decadent, especially after a day of just salad. It was kind of like a treat at the end of the day.

We had our holiday office party on Thursday and I freaked out, ate a lot of chocolate, drank a lot of wine, so that's my bad.

THE CONCLUSION

So Gwyneth Paltrow's not exactly telling people to dedicate two hours to exercise a day. This isn't something that's part of her Goop line. She's just a pretty intense lady and this is how she exercises.

One of the advantages that Gwyneth Paltrow has over me is that she has a personal trainer. I don't have a personal trainer, and I believe I ended up pulling my shoulder.

This whole experiment has made me realize that I probably should fit more time for jogging and cardio exercise into my life. I think it's kind of kicked me off a bit of a junk-food habit for now, which is great. I did it, but I'm really glad it's over.

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We did Gwyneth Paltrow's diet and exercise routine for a ...

Healthy diet and exercise routine work in tandem to produce effective weight loss results. While the body withstands tiring workout sessions at the gym and uses up loads of energy, food replenishes the nutrients and energy lost. An all-inclusive diet plan will always strategise your meals according to the physical activities you indulge in. And, if you are into an intense fitness regime, it is all the more important to take care of your diet. A healthy diet boosts your weight loss goal while a not-so-healthy diet may affect it adversely. While devising your diet plan, it is important to know what you eat before you exercise that will prepare your body for the impending burn-out.

A study conducted by the researchers at the University of Sydney in Australia suggested that consuming carbohydrates can increase your strength to endure rigorous exercises and help you perform better. The findings of the review paper were published in the 'Journal of Nutrition'.Nancy Cohen, a professor specialising in nutrition said, "By eating carbohydrate-rich foods that are low in fat and low or moderate in protein, you can make sure you have enough muscle glycogen as fuel for your physical activity."

(Also Read:6 Delicious Homemade Protein Shakes for Weight Loss)

Carbohydratesimprove performance during workout

If you exercise for more than one hour, then you should consume one to four grams of carbohydrates per every 2.2 pounds (one kilogram) of body weight. Eat your carbohydrate-rich meal at least one hour before you start exercising.

(Also Read:Post Workout Foods: 5 Healthy Recovery Foods That Reduce Muscle Soreness)

For the morning workout regime, it is advised not to start off on an empty stomach as you are already fasting the whole night before. "While exercising on an empty stomach may burn fat, it does not seem to be beneficial in the long run. And, if the fatigue means that you are not able to exercise at full performance, then you will also not be able to sustain as effective a workout," Cohen added.

Another important thing to remember is to keep your body hydrated with lots and lots of water. "Sufficient fluids are also important. In general, you can consume 5 to 10 millilitres of water per kilogram of body weight in the two to four hours before a workout," Cohen added.

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Pre-Workout Diet: What You Should Eat Before An Intense ...

What is an article about creating the perfect diet plan doing on a site called A Workout Routine in the middle of a guide to creating the most effective weight training program?

I mean, this is obviously a site geared specifically towards workout related topics, so why the hell am I writing about diet stuff?

Well, Ill tell you why.

If your diet plan isnt what it needs to be, your workout routine will fail completely no matter how perfect it is.

That is not an exaggeration. You could be using the single greatest workout program ever created and it will get you absolutely nowhere if you arent eating in a way that supports your goals.

What Im trying to say is, your diet plan is equally as important as your workout routine (if not more so) in terms of getting the results you want to get.

So, what you need to do now is create the diet plan that will work best for you.

As you can imagine, fully explaining how to do that would require its own insanely comprehensive guide.

Until I get around to doing that, heres the ultimate mini-guide to how to create your perfect diet plan.

The most common recommendations for your daily calorie intake are:

Now let me explain what the hell that actually means.

Every person has a certain number of calories that they need to eat each day in order to maintain their current weight. This is whats known as your calorie maintenance level.

There are a bunch of complicated ways to estimate what your maintenance level is, but the quickest and simplest way is to just multiply your current body weight (in pounds) by 14 and 18.

Somewhere in between those 2 amounts will usually be your daily calorie maintenance level.

If youre more active and/or think you have a fast metabolism, then you should probably use the higher end of that range. If youre less active and/or think you have a slow metabolism, then you should probably use the lower end of that range.

If youre unsure, just pick a number in the middle. Well make sure its perfectly accurate later on. Dont worry.

Next, pick your goal

In order to lose fat, you must consume LESS calories per day than your maintenance level amount. Doing so creates a caloric deficit, and this forces your body to start burning your stored body fat for energy.

Meaning, a caloric deficit is a fat loss requirement.

As I mentioned before, the most often recommended caloric deficit is about 20% below your maintenance level. So, lets do some basic first grade level math.

For example, if your estimated calorie maintenance level is 2500 calories per day, youd figure out that 20% of 2500 is 500 (2500 x .20 = 500). Then youd just subtract that 500 from 2500 and get 2000.

In this example, this person would need to eat 2000 calories per day to lose fat.

In order to build muscle, you must consume MORE calories per day than your maintenance level. Doing so creates a caloric surplus, and this provides your body with the calories it needs to actually create new muscle tissue.

Meaning, a caloric surplus is a muscle building requirement.

As I mentioned before, the ideal caloric surplus for most guys is about 250 calories above your maintenance level, and around half that for girls. So, lets do some basic first grade level math.

For example, a man with an estimated calorie maintenance level of 2500 calories per day would add 250 or so calories to it and get about 2750.

In this example, this person would need to eat about 2750 calories per day to build muscle at an ideal rate.

Since our calorie intake is based on an estimate, its possible it can be a little off. Luckily, theres a very simple way to double check it.

Weigh yourself once per week first thing in the morning before you eat or drink anything (or weigh in daily and take the weekly average). Then, just monitor what your weight does from week to week.

Basically, just consistently weigh yourself each week and make sure your weight is moving in the right direction at the optimal rate that I just described.

If is it, perfect! Keep eating that amount of calories each day.

If it isnt, then just adjust your calorie intake in 250 calorie increments until it is. Simple as that.

The most common recommendation for the daily protein intake of healthy adults who are weight training regularly is:

Between 0.8 1.5 grams of protein per pound of body weight. An even 1 gram of protein per pound is probably the most common recommendation of all.

So, for example, if you weigh 175lbs, youd shoot for about 175 grams of protein per day (or a little more if you prefer it).

High protein foods include chicken, fish, turkey, lean meats, eggs/egg whites, milk, protein supplements and to a lesser extent nuts and beans as well.

The most common recommendation for your daily fat intake is:

Fat should account for between 20-30% of your total calorie intake, with an even 25% probably being most common.

For that to make sense, you need to know that 1 gram of fat contains 9 calories.

So, for example, if your ideal calorie intake is 2000 calories per day, youd first figure out that 25% of 2000 is 500. Then, youd divide 500 by 9 and figure out that youd need to eat about 55 grams of fat per day in this example.

Foods high in the healthy fats that should account for the majority of your fat intake include fish, fish oil supplements, nuts (peanuts, almonds, walnuts, etc.), seeds, and olive oil.

The most common recommendation for your daily carb intake is:

However many calories are left after a sufficient protein and fat intake have been factored in those calories should come from carbs.

Dont worry, its not as confusing as it sounds.

Basically, figure out how many calories your protein and fat intake will account for, and then subtract them from your ideal total calorie intake. However many calories youre left with to reach that ideal total those calories will all come from carbs.

Confused? Its alright, Ill show you an example in a second.

The majority of your carb intake should come from foods like fruits and vegetables, rice (brown, white, whatever), sweet potatoes, white potatoes (they are not evil), and various beans and whole wheat/whole grain products (unless of course you have issues digesting grains).

Now let me show you a step by step example of how to put it all together.

Lets pretend we have a guy who weighs 175lbs and has the primary goal of building muscle. Lets also pretend his calorie maintenance level is 2250 calories (just a completely made up example number).

Heres how hed create his diet plan

And thats it. The most important parts of this example diet plan are done.

This example person figured out they will eat:

Once again, these are all just completely made up amounts to show an example of how to set up your diet plan. Thats how youd do it.

And yes, even though the person in the example above had the primary goal of building muscle, the diet would have been set up the exact same way if they had the primary goal of losing fat instead. The only difference is that they would have created a caloric deficit instead of a surplus in step 1.

The process of putting it all together would remain exactly the same.

Now, you may be wondering about certain other aspects of your diet besides your calorie, protein, fat and carb intake.

The thing is you shouldnt.

In all honesty, nothing else is that important. Everything described above is what will account for 99% of your diets effectiveness. Everything else is just a minor detail.

All that truly matters diet-wise is ensuring that you eat the right amount of calories each day along with an optimal amount of protein, fat and carbs that ideally come from mostly higher quality sources.

After that, its all a matter of doing whatever will best allow you to make that happen. What I mean is

Thats all that matters. Everything else is either extremely insignificant or just a stupid myth that is scientifically proven to not matter at all (like how you must eat 6 smaller meals per day its bullshit).

Whatever is best for you, your life, your schedule and your preferences thats what you should do.

Well, in addition to what I just explained, theres really only a couple of additional tips worth caring about:

And thats it.

Thats the ultimate mini-guide to creating the diet plan that will best support your workout routine and overall goal.

(UPDATE #1: Ive now written the diet mega-guide. Its here: The Best Diet Plan)

(UPDATE #2: Ive also put together a new 9-step diet guide that you can download as a pretty PDF file and view on your computer, phone or tablet whenever you want. Its 100% free. Just click here and tell me where to send it.)

Well, at this point weve already covered every major aspect of how to create the workout routine and diet plan that will work best for you. All thats left to do now is put it all together properly and put it into action correctly. To ensure that you do that, lets start here

Sample Workout Routines Example Weight Training Workouts

(This article is part of a completely free guide to creating the best workout routine possible for your exact goal. It starts here:The Ultimate Weight Training Workout Routine)

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How To Create The Perfect Diet Plan For Your Workout Goal

A huge benefit that makes a keto diet very appealing to a lot of people is that they can lose fat without having to workout at all.

Who wouldnt love this in their life? You lose the weight you want while not having to change your lifestyle much at all. All youre really changing is your eating habits and everything else can stay the same way.

What about those of you that want to workout and exercise?

Is this even realistic on a ketogenic diet?

The short answer is yes, its very much possible to workout on keto without experiencing a loss of physical performance.

Now, lets get into the longer answer.

Most people understand that eating carbs will provide your body the energy it needs to push through a workout.

This is true, but when youre on a keto diet, your carb intake is definitely restricted.

How can your body make it through a workout when it doesnt have the proper fuel it needs when youre on a carb restricted diet?

Having this concern is understandable. The good news is that even if you want to be extremely active, you dont need to have those extra carbs to have successful workouts. Your body is going to find a way to use what it already has as a source of its energy, namely the fat on your body.

You should have grasped the concept by now that a keto diet allows you to have very few carbs, however, the body does need some amount of carbs during certain types of exercise.

Dont get me wrong, your carb intake will still be very restricted but youll be allowed more carbs than the keto user that isnt very active. This is because your body will need the carbs as an initial energy boost. Your body is still going to burn through the carbs quickly so that little extra carb consumption will not have much of an impact on your keto progress.

If youve been on a keto diet for at least a few weeks, you should be in an extended state of ketosis. This means that your body is finally at the point where it should be burning fat instead of sugar.

Typically, when youre exercising, your body is going to burn the sugar it has before anything else. When youre in ketosis, your body is going to run through that excess sugar very quickly. This means that your body has to turn to its fat stores for energy.

The ketones your body will be producing while in ketosis will give your body the energy it needs to make it through any workout you do.

If you are just beginning a keto diet, then working out right away may be difficult. Your body is in a transition phase and will probably feel groggy or weak. After entering ketosis, you should notice that your energy levels are changing and you feel a bit more normalcy when you exercise.

Most people that are highly active will have a faster metabolism than those that arent as active. This usually means that the active people are going to eat a lot more food than the less active people. Your body is burning through its resources faster so you need to replenish what youve lost.

A lot of the times when people dont see weight loss, its because they are feeling the need to eat, especially after rigorous activity. Yes, its important to refuel your body, but at the same time, you need to make sure youre putting the right amount in your body. This is where a lot of people face problems.

People will put in the work at the gym, but once they finish their workout they eat too much because they feel like they need to stuff their face. They dont have anything guiding them other than their stomachs.

On a keto diet, you are going to be counting your macros based on your activity level. This is going to help you stay on track with your fat loss goals. A positive about the keto diet is that even though your metabolism will be fast, you arent going to feel the need to eat as much as you usually would after a workout. You will have an appetite that will keep you from eating like youre at a buffet.

Ketogenic diets are designed to help you lose fat. This, in turn, is going to cause your weight to drop significantly as well.

Working out is going to help you lose weight and in most cases, working out consistently while eating the right foods will help you lose fat.

When you combine the two, exercise and eating the right foods, your fat loss will be accelerated. You will see the number on the scale drop at a slightly faster rate than you would if you were to not work out at all.

Again, its important to emphasize that exercise is not required for fat loss on a keto diet, but it can definitely help speed up the process.

There are some myths out there that say if you workout while on a keto diet, your performance during the workout will suffer greatly. This is 100% false.

Yes, there is going to be a very brief period of time where your performance will suffer a little bit. This usually tends to happen during the initial stages of a ketogenic diet where your body is going from being a sugar burner to a fat burner.

Tests have been done on athletes that measure their performance before and after starting a keto diet. When the tests were concluded, it was found that the performance of the athletes was about the same as when the tests were initially done.

Its important to note that these athletes lost weight, fat, and were able to keep their muscle mass about the same. This is the goal for most people working out and when theyre able to do it while reaping all the benefits of a keto diet, its all worth it.

If you are wanting to workout and do a keto diet, go for it. Dont let any myths about how it might negatively affect you deter you from being active.

You just have to follow your macros for the diet to be completely successful with working out. The diet is more important than working out. It will be tempting to eat certain things that arent keto friendly because youll feel as though you need it, but in the end, those foods are only going to hurt you and your keto progress.

Remember, your goal is to lose fat and working out can definitely help you with that, but when combined with a keto diet, the match could be one that was made in heaven.

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Ketogenic Diet 101: Working Out While on a Keto Diet