If you really want to start lifting or just want to lose weight. Then the actual lifting is a part of the proces but something a lot of people neglect is their diet and calorie intake.
So lets start from the beginning. there are 3 big nutritional values. the first one is.
- fat 1gram of fat is the same as 9 calories
- protein: 1gram of protein is the same as 4 calories
- carbs: 1 gram of it is the same as 4 calories
To know how much of each you need to have, you need to take your calorie intake do that times 0.30 and then for fat devide it by 9.The 0.30 is the total percentage of your diet you want fat. It can change depending on how much percentage you chose. For example i chose for 30 percent fat then i have the rest for carbs and protein. For protein you need to take around 2 grams per kg or 0.8 per lbs. And carbs the rest. Myfitnesspal is a very handy app that i personally use that can do the math for you. #notsponsered
One thing that is very important is that there is no magic food that lets you lose a lot of weight quick. If you really want to lose weight you need to do a calorie deficit, that is when you burn more calories then you eat. My advise is to burn around 250-500 calories more then you eat in a day. If you want to gain weight you need to eat in a calorie surplus, that means that you eat more calories then you burn. I advise to do it eat around 250-500 calories more then you burn.
I hope this was helpfull.
fitness basics 