My thoughts on diet, True or False?

[cola]

Ok, So I went and got a 6 month membership at the YMCA. The YMCA I attend has a pool, basketball court and weight room. So, I don't have a goal I just want to go to work out a few times a week and see what happens.


My goal isn't to get into like ELITE shape just want to be a little healthier. But like diet is so confusing.. I hear so many different things, don't eat this, don't eat that, its confusing as hell. So simplifying things would this be good to maybe drop a couple lbs?

Eat what I want but cut portions and increase meals.. Include 5-6 servings of fruits and vegetables a day and drink a lot of water.

Anything more just seems extreme to me and a headache to keep up with. Mind you, I don't want to look like extra in the 300 movie or anything, I just want to be healthier and look nice in my little american eagle shirts lol..
Feedback please, thanks

 

[Metzgermeister]

Diet does not have to be complicated, and while there is a wide range of dissenting opinions on the details, the basic concept is the same...

Extra calories = weight gained
Deficit of calories = weight lost

Pretty simple. Anyone can do that. Just go to Fitday.com or TheDailyPlate.com and plan out your calories for the day. Be honest. I know it might be shameful to admit that you ate two tablespoons of mayonnaise on your sandwich, but remember: if you are not honest about your progress, you're only cheating YOURSELF out of the results you want! Eat less if you want to cut fat, and more if you want to eat muscle (note: you will only build muscle if you actually lift weights!)

Shoot for either:
- 40% protein, 40% carbs, 20% fat
or
- 40% protein, 40% fat, 20% carbs

Yes, carbs are not evil. They are a necessary source of energy. But if you have a lot of carbs, you need to cut fat. And the reverse is true: you can have a higher fat diet if you cut carbs. But either way, you NEED a lot of protein!

I highly suggest you develop a clear goal for what exercises you will do, or else you might end up just aimlessly wandering around the Y for an hour and calling it a day. I'd recommend that you take up a heavy weight lifting routine (Stronglifts 5x5 or Starting Strength are both good ones.) And do some cardio on your off-days. Jogging is great cardio, as is swimming. I've never played basketball very much, but I'd imagine it's great cardio. Remember, cardio is just about getting your heart pumping! Cardio can be almost anything. You could stand there and flap your arms like a bird, and if it gets your heart rate elevated enough for long enough, THAT'S cardio! Personally, I like to do a mix of different kinds of cardio. I jog certain days, swim other days, and sometimes I do High Intensity Inverval cardio (Google that, too... It's a good addition to any exercise regimen)

So, to recap:

- Eat 40/40/20 of protein, carbs, and fats (or protein/fats/carbs)

- Lift heavy weights and do cardio.

- To gain muscle, eat extra calories and lift heavier weights

- To cut bodyfat, eat fewer calories, and focus on cardio, but keep lifting weights so you don't lose muscle.

Got it? Good!

 

[marmel75]

Be careful with increasing meals. Each time you eat, you secrete insulin and depending on your body type, this is not good. New research indicates that this develops insulin resistance and chronically high insulin levels. When insulin is present, the body cannot burn fat. Insulin is the most anabolic of the hormones...4 times as anabolic as Testosterone, however while Testosterone will build only muscle, insulin is indiscriminate in what it builds, building both fat and muscle.

This whole eating 6 times a day myth is responsible for many people not being able to lose fat. Martin Berkan of LeanGains and John Romaniello, trainer for many actors and celebrities both talk about this at length if you want to read up more in detail...

 

[marmel75]

If you are trying to lose weight, having that much insulin in your system by eating 5 or 6 times daily is not good. You can't utilize fat when insulin is present in your system. You would do well to follow a form of Intermittent Fasting and eat a cycled diet...

 

[incognito42]

I think you have the right idea. And eating right is a big headache unless you are very knowledgeable. Be careful with sugars and processed food.

I stick to a diet that consists mostly of turkey sandwiches on wheat bread with mustard and veggies, and protein bars for breakfast. If you're hungry after dinner just eat a little fruit. Watch your portion sizes. A footlong sub should be 2 meals for you.

By simply staying away from soda and sugary drinks, fatty condiments (ketchup, BBQ, ranch, mayo, etc), and fast food/junk food, you will be off to a great start