This series is collaboration between JC Deen and Joy Victoria. Joy wrote 90% of the content.
Joy’s a wealth of fitness knowledge, and has already been published in the likes of T-Nation and contributes to WomanScope News Magazine. Make sure you check out her site, and sign up for updates. This is the final installment of our 3 part series.
In part 1, we introduced you to the importance of training, and how it can help you build a better physique. In part 2, we broke down the training part, gave you free routines, and tons of tutorials on the main lifts.
Today, we’re going to discus what you need to know about diet and how to get started setting up your calories for a lean, toned physique.
All About Diet
Alright, when we say “diet,” we don’t mean going on a diet where you aim to lose weight by restricting carbs, or other food groups. We simply are referring to what you eat every day without any special changes or “challenges” or “cleanses.”
Your diet, simply, is what you eat. Changing your diet is different than going on a diet. The first means lasting progress, the second idea sets you up for frustration and disappointment. And if you’d you like to solve this puzzle once and for all, then we’re going to discuss macronutrients, micronutrients, calories, and how it all affects your body.
All whole foods are composed of macronutrients and micronutrients. Macronutrients (macros) are the big boys: protein, fat, carbohydrates, and alcohol. Micronutrients (micros) are the vitamins and minerals important for bodily functions and optimal health. Think of vitamin C in our OJ, iron in our steak, and zinc in various shellfish.
So as not to lose you, here is the gist of what we’re saying. There needs to be an equal focus on both macro and micro intake. It’s easy to eat foods that are macronutrient dense (fat and sugar-laden foods) with very little in the vitamin and mineral department. On the flipside, it’s easy to eat foods full of micronutrients that are very low in calories (salads with lots of veggies, and little else).
Consuming nothing but leafy greens all day long is NOT going to help you get stronger, or construct the curves you’re aiming for.
On the contrary, a diet full of calorie dense (but nutrient deficient) foods is not the answer either.
So as you might imagine, there needs to be a happy medium. [Read more…]