Fitness can be very important. It has a major impact on all aspects of life especially entrepreneurship. As stated in the introductory post to this series, this series is going to cover all aspects of fitness to help an entrepreneur who is living such a busy lifestyle.
The word diet can be dreadful and make you cringe just thinking about it.
Lose fat, build muscle? Yeah right, you have to do those with super restrictive dieting styles.
Cut grains, fruit, dairy, certain drinks, granola bars, etc.
You need to suffer to get the results you want, right?
Maybe you’ve heard just eat chicken, rice and veggies to build muscle and get into great shape.
You need to change that behavior. Stop buying into the hype.
There is a certain way to be able to transform your physique with a little effort and maximum flexibility. All you need to do is just follow a few basic principles and you’ll see success. You may think this sounds questionable but there is a way to enjoy your diet.
Here’s the next step in a larger overall fitness and entrepreneurial journey.
Flexible dieting isn’t a traditional “Diet”
Carbs, sugars, grains, etc., they’re all demonized in today’s current fitness world and that’s not the best type of strategy to follow.
Flexible dieting can get a bad rep because there are many ways users of it can abuse it’s basic principles thus giving it a bad reputation.
So with all of this in mind, let me cover the basic overview of flexible dieting.
- How much you eat is key
- Not what you eat
- Your food choices and favorites should be what you enjoy; not some fad diet
- Being consistent over a long term is the key to any diet success
- Don’t worry about messing up; stay consistent
Using this style of diet can allow you to use the energy balance your body has to your advantage.
But how does all of this work?
For starters, energy balance refers to the amount of energy you eat and amount you burn.
Physiologically speaking, your body needs to be in a negative energy balance to be able to lose weight. When it comes to gaining weight (whether it be fat or muscle) you must be in a positive energy balance.
So with that, no matter what your body takes in; you can consume all kinds of clean food but the thing is if you go over your energy balance then you will gain weight. Simple as that.
But, when it comes to your body composition, what you eat is taken into account.
Focus on the foods you enjoy.
When it comes to food selections, your choices should circle around healthy food but you should be able to have a flexibility to it.
With that, that brings up another point to mention: If you’re on a super restrictive diet that can eventually induce cravings which in turn could cause binge eating and wreck your progress on a downward spiral.
You may be thinking now, then how do I do all of this? It’s very simple. You must calculate your total daily energy expenditure (TDEE). There are many ways to calculate this number, here are a few.
- Online calculators: You can find countless online calculators, some of these may have inaccuracies in them and other flaws due to their multipliers.
- Formulas: There are a few formulas out there to figure out your TDEE, one of the simplest ways is to just take your current body weight in pounds and multiply that by 14. For example, I weigh 200 pounds, 200 x 14 = 2,800. Having this number will help you determine your nutrient needs for the day. If I ate exactly 2,800 calories I wouldn’t gain or lose weight. I would maintain it.
Things to keep in mind:
- Protein and carbs are 4 calories per gram
- Fat is 9 calories per gram
How to Use These Numbers
- Use your TDEE, break that number down into the proper ratio you need.
- High protein is key for any diet (unless a medical issue is involved; or you decide not to eat protein)
- A good macronutrient split I’ve found is: 25-30 % Protein, 35-40% Carb, 35% Fat
- These numbers can be adjusted, but the main nutrient to focus on is once you get your proper nutrient split make sure you’re having at least .8g of protein per pound of body weight. For example, I have around 175g of protein per day since I weigh 200 pounds.
- Use an app to track your calories. To be able to stay on track with your current fitness goals, use an app like MyFitnessPal. After you’ve downloaded an app, set the above numbers to adjust your macronutrient ratios.
After learning all of this, getting into shape will be much simpler. Why you may ask? When you figure out these numbers it will allow you to be able to lose body fat or gain muscle or just maintain your weight while on the road.
So forget the low carb, no sugar, no fats, dairy or whatever diet you may be looking at. Try out flexible dieting because you can virtually fit any food into your diet as long as you’re hitting your numbers. I advocate you doing this in a healthy, responsible manner. At the end of every day I save a little bit of wiggle room for some candy or popcorn or something low in calories but can satisfy my hunger for a snack.
Using this type of diet can be effortless once you get used to inputting your calories. Doing so will allow you to enjoy the foods you are eating while still making progress at whatever your fitness goal may be.