how to approach weight loss/gain generally
you workout, and do the first part correctly
then comes the 'Nutrition' Part as you might know
so how to approach nutrition for weight loss/gain
many think that a particular food type helps with weight loss or gain
thats the wrong approach according to me
so know how to approach nutrition correctly
want to know further details
don't skip this video or else you might not understand certain things
let me make one thing very clear
your weight loss or gain does not depend on a particular type of food
that is what i say is wrong
for example
you might have heard people saying that eating
banana gains weight or chicken helps to build muscle
or drinking a fruit juice will make you lose weight...
all these statements that is said in particular
to a certain food type is a misconception
so basically weight gain/ loss is like a science
fitness cannot be followed blindly
so if you know what you are doing then you can
achieve weight loss/ gain successfully...
so if not about the particular food then you might ask
"what should we base all these weight loss and gain on?"
the answer is the 'Numbers' Inside the food
and I mean 'Calories' By referring to Numbers here..
what are these calories
its an unit of energy
thats all you have to know
each and every food ingredient have different calories
every food ingredient when you consume gives different amount of calories
you can have a look at the calories in relation to some of the common food ingredients
so as you can see each and every food has differnt calories
and an important point to be noted
the size
each food has a particular size which gives it a particular amount of calories
if you take twice that amount
you will get twice the calories
so all this should be considered for a diet plan
for example, a medium size banana
contains about 105 calories
so if you consume 2 medium bananas, the value will double..
it gives you 210 calories
and not to forget different banana sizes
small to large size
and also differnt varieties
so based on all these factors calories might differ
so as you can see so many factors are involved for just one type of food..
so you can learn about other foods as well
based on all these factors as well
so why am I telling all these?
your fitness goals, be it weight loss/gain will revolve around these factors only..
based on hoe many calories you consume on a daily basis
that what matters...
including your snack
every meal counts
so hope you got a small idea about how this works
so now let me explain further
so how to approach nutrition for your fitness goals
here 3 things must be noted
1. Tracking your food daily
2. calculating your macros
3. Modifying your calculated macros (from step 2) according to your fitness goals
so how to track your food?
to begin with start noting in your dairy about what you consume daily
start tracking everything including your snack
or meal, whatever small or large it might be...
take a look whether your diet is consistent or changing
Second comes calculating your macros
so what are macros?
'macronutrients'
all these 3 are basic macronutrients
so you should have all these in your diet plan
so how much of these macros should be taken is what you calculate
then only you will know about how much calories you consume per day
but a major mistake is done here
approaching this very blindly
like 'almost no carbs for fat loss'
or saying 'I dont consume anything except protein for muscle buyilding'
all these are nonsense approaches
you need all these 3 basic ingredients for you body to function properly
whatever your fitness goals might be
you need to include all these macronutrients in your diet plan..
here the difference comes
only in food's measure ...its size
thats where the difference comes
for example
you might have heard about carbs being modified for fat loss and its quite true
but the mistake here is taking low carbohydrates (I mean almost no carbs)
you should not do this
you should only take the required amount of carbs and not more than that
but instead if you avoid carbs totally thats not going to be healthy
if you take more carbs than you need then you will gain fat
that is the truth
you might have heard not taking fat for fat loss
yes its true, but the question is
which types of fat
mainly fat from bad sources
all those saturated fat
from roasted, oily foods
highly processed, prepackaged foods
all these types of fat
will raise your bad cholesterol and needs to be avoided
there are some good fats as well and you can include it in your diet
but i will talk about those individual ingredients seperately in other videos..
so how to calculate your macros?
there are many ways to track
one of the way is using your smart phone apps..
you may use them
but these apps are not perfect
value changes with different apps
show only an approximate value
so you cannot believe or depend on them much
but can use it for knowing your daily maintainence calories..
next method is calculating BMR
you might have heard this
that is how much calories your body need per day during rest
for maintainence is what BMR is all about
you can search for many online BMR calculators
and it might show an approximate value
it will calculate your height and weight and give you a value
but again this is not a perfect value as well..
now that you know about your maintence calories
what to do next
from those maintence calories
if you drop some calories
you will lose weight
but if you up the calories you will gain weight..
thats how this works
you should manupulate your calories basically
but if you are using calorie tracking apps there is one important point to be noted
use these apps to know your maintence calories only ..not mire than that
it will show how much calories you should add/reduce per day based on your goals
i do NOT suggest you to drop or add these calories at once
suppose if it shows you to add 1000 calories to add or reduce
that is too much for one day
you have to gradually start this
but apps dont show these
it shows as if you should increase 1000 calories from the next day
this will not help you
you have to start with
and adjust according to your weight change
instaed consuming 1000 calories per day at start will have bad effect on your health
and gain more fat on the process
so use these apps only to know your maintainance value
now you have to modify your macros according to our fitness goals
so dont use apps for modifying purposes
instead you modify those calories manually
suppose if the app shows you to increase 1000 calories per day
dont start with 1000 calories in the beginning
start with 250 calories
then after some change 500 calories and so on
and so because of this reason
if you follow a general fitness recipe or a diet plan
if you see properly they would have mentioned about how much calories per meal
suppose the diet you follow is 2000 calories
but your requirement is only 1500 calories then imagine what would happen?
you will increase your weight
because that diet contains 500 calories than you need
again if your diet you follow contins lower calories
than your required calories what will happen?
you may reduce your weight
in both ways you may not reach your target weight
even if anybody tells that some particular diet made changes in them
just ask them whether they reached their final weight
maybe not
suppose if they reached
maybe their calorie requirement and the calories
from the diet they follow may be matching
but its not necessary for the diet to work for you
even if 2 people of same calorie requirement
follow the same diet..results might be different
changes withn each persons body metabolism
even hardgainers find it difficult to increase their weight inspite of eating big
so for them calorie adjustments has to be done accordingly
so this video is not for people who saw the results by folowing a random diet
this video is for an average person struggling
with their fitness goals without knowing why...
and so for this reason I do not suggest a random diet for anybody
I would suggest only a custom made diet plan
that suits you in achieving your fitness goals
this is how you approach your nutrition
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