When young people come to me for advice on getting bigger, stronger or wanting to lose weight the first thing they ask me is "What supplements should I be using". There is this misconception amongst teens that it is impossible to see results without supplements. Now don't get me wrong I have nothing against supplements, I use supplements myself, what I am trying to say is that supplements shouldn't be the biggest factor of your training. So now you ask me: "So why don't I get any bigger, stronger, lose weight", well that answer is simple...NUTRITION. Its a simple science that most people do not know of, or aren't interested in. Teenagers think if they go to gym 7 days a week, and take supplements they will see results. WRONG! Nutrition is about 75% of the results you will see. How do you expect to get bigger if there is nothing being put into your body, your body cant make muscle out of thin air, it needs the nutrients. The same goes for someone trying to lose weight but keeps eating.
The 3 basic rules are 1) Deficiency, 2) Maintenance, 3) Surplus. Now they are quite simple and straight forward. Deficiency means eating LESS calories that what your body uses therefore weight loss will occur. Maintenance means eating the EXACT amount of calories your body needs therefore you will not gain or lose weight. and lastly Surplus means eating MORE calories than what your body uses therefore weight gain will occur.
If you want to workout what calories you need I recommend going to this website.
http://www.calculator.net/calorie-calculator.html#
So those are the basics, now where do those calories need to come from. 60% carbohydrates, 30% protein and 10% fats.
Carbohydrates(rice, bread, vegetables, fruit, legumes) but you want to make sure things like bread and rice are whole wheat, they contain less sugars, are much healthier for you, contain tons of fibre and keep you fuller for longer.
Protein(chicken, fish, beef, lamb, pork, eggs, milk, beans and nuts.) You want to go for lean meats that are trimmed of all excess skin and fat. The best sources of protein are fish, chicken and eggs.
Fats(Nuts, olive oil, avocado, egg yolk, flax seed) Don't be scared to eat these fats, you need them in your body for healthy hormone production and help with your joints. Bad fats are animal fats, vegetable oils, animal skin, these you want to avoid as much as possible. For those of you that struggle to gain weight fatty foods are high in calories, so don't be afraid to eat nuts, cook with olive oil and eat avocado.
So how do you keep track of all the calories you have eaten throughout the day? Simple go straight to http://dailyburn.com/, set up a free account and search for all the foods you ate with the massive database they have and add them to your daily list. After a while it becomes easy and you wont need to use the program anymore, you will learn what you eat and how many calories they contain,
So there you have it, the number 1 factor in training whether you want to gain or lose weight, Good luck on your journey to a better you!
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