Fat loss and muscle building 101

If you’re kinda familiar with the bodybuilding community or fitness is general you’ve come across the term insulin and insulin sensitivity . For those of you who don’t know what insulin is it’s basically a hormone that your body release which helps the body be in anabolic state ,which means the state of the body in which it can put on muscles and store excess energy as fat. Now being in a anabolic state it becomes nearly impossible for you to lose those fats and that is why everybody highly recommend you to take into consideration what goes in your body .

Now show studies shows carbs are what causes insulin spike in our body while other say protein can have as much effect in spiking insulin . Destroying you’re metabolism with crash dieting along with foods that spike insulin can lead to damages that might take a long time to recover so it’s important to at least know what’s going in you’re body.

Now talking about the foods you should eat it’s mainly to eat less starchy and heavy processed food and eating a lot of whole grain foods and vegetables .Vegatables could just be you’re best friends . Now now I get it not everybody I mean most of us don’t like having broccoli and spinach for all our meals that’s completely understandable but prepare yourself a meal that under your caloric range then after having the meal if you still feel hungry have extra helping of broccoli with some just some tiny serving of 0 calorie sauce now also important do not be fooled by 0 caloric sauce they have hidden calories so don’t just spread a whole plate just remember you can overeat so be careful . Vegetables are rich in vitamins and minerals also they are really low in calories and can satisfy your hunger .

Also you can try and I’ll highly recommend the intermitted fasting dieting approach where you eat for only set amount of time and fast for the rest . The number one way of keeping check of insulin is by fasting as when you fast the insulin are at their lowest . The other way to keep your insulin levels at check is by you guessed it exercise. Excersining, lifting weights , cardio can help with the insulin level in you’re body and also burn calories which will lead to losing weight

Now wrapping up everything intermitted fasting along with whole grain foods and vegetables along with exercise and lifting and lead to you reaching you’re fitness goals althought not overnight but when you see the result it would all be worth it .

Diet,diet,diet it’s a really good chance everyone out there has tried dieting for some time in their life and there’s also a really big chance a lot have given up halfway . We humans evolved , back in the day we used to consume probably a huge meal and eat the next after a day or two Paleo diet , a diet that contains high protein moderate fat and low to moderate carbs it’s basically a lot and by a lot I mean a lot of meat it is said that it is good for us cause our ancestors used to eat that way and In a sense it does drop insulin level quiet a bit cause you’d be eating less often so Paleo diet is often looked on the internet but if you’re heavy on the training then probably Paleo is not the best for you

Then we have a extreme level of Paleo diet , The keto diet in this diet you have high fat moderate protein and low carbs and by low I mean 20-30 g of calorie coming from carbs but how this diet work is your body has glucose as you’re primary source of fuel for body and once it gets depleted you’re body goes to you’re fat reserve in you’re body which is broken down into ketones that can fuel you’re body and this process of breaking down fat into ketones is called ketosis or the state in which you’re body breaks down fat to be exact . So with that in mind you can have really massive results with keto diet but keep in mind the a huge chunk of calorie coming from fat is not made for everyone infact it can make you feel sick and can lead to upset stomach

So basically instead of me giving a brief rundown of all the diets out there I feel like it is more important to describe macros and how to set up a diet that works for you . So instead of making it all fussy and getting you messed up in you’re head first of all let’s discuss about macros , the calorie you consume can be broken down into mainly 3 macros Protein,Fats and Carbs each macros contribute differently to you’re body Protein helps repair muscle and grow them stronger and bigger after hypertrophy that is breaking down of muscle and increasing in size and strength , Carbs are basically to fuel you’re body they are the primary source of energy because they can be broken down into glucose and healthy fats are essential for keeping your body warm, promotes cell growth ,develeops hormones etc so all three macros are essential for human body, but when it comes to fat loss people often think getting rid of carbs is the way to go which is not the case Everytime carbs are the primary fuels it’s what makes you push yourself and lift heavier weights so it’s absolutely essential to progressively overload your training

So my answer to you making you’re diet plan would be what do you prefer , but no seriously there’s no right and wrong here eat a diet you feel comfortable sticking with if you have chicken breast rice and vegies you’ll actually go insane so just relax and by relax I don’t mean have ice cream those processed stuffs with alot of sugar you just can’t have them ,sugar are really dangerous when it comes to fat loss you never know and then bamm you’re above you’re well over your calorie for the day so I’d recommend stay away from sugary stuffs, keep it clean and try making food that are whole foods that don’t need to be processed or anytime but also incorporate some of your favorite snacks into you’re dieting and keep in my to weigh everything and keep track of you’re calorie intake at least for a couple of months . Also try fasting if you enjoy heavier meals instead of small but regular meal , the intermitted fasting that I’d you are allowed to eat your calories for 7 hour period and the rest you fast is one of the famous dieting way as I said there’s no right and wrong here . Also keep in mind for losing weight having a higher protein content is the best and having a minimum of 1 g of protein per pound of body weight is the absolute minimum you should go with you’re protein . You can adjust carbs and fats According to you’re taste and what works best for you . That is all for dieting for now later I’ll cover the diets in a little more details