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    8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Written by 3j

    1. JUST GET STARTED - TAKE DECISIVE ACTION!

    There are so many opinions about how to lose body fat that many people end up completely confused and they don't do ANYTHING!
    They've read about 27 ways to diet, 34 ways to do cardio, 101 ways to lift weights and 79 supplements to take. But they still don't have a clue how to start.
    You stuff your brain with so much information it feels like it's going to explode, but then you never do anything about it. You're like a deer stuck in headlights. Sound familiar?
    I call this the "paralysis by analysis" syndrome.

    The most important thing you can do is take action. Just begin the journey and figure it out as you go. Better still; get a coach or trainer right from the start.
    Actually, losing fat is not that complicated. You don't need a PhD in exercise physiology to figure out that any exercise is better than no exercise. You don't have to be a genius in nutritional biochemistry to figure out that an apple is better than a pop tart. Getting lean is simple: Exercise. Eat healthier foods. Eat smaller portions. Isn't this stuff just common sense? Didn't your mother tell you this?

    So what's stopping you? What makes you freeze up?

    If you're like most people, FEAR is stopping you. You're so afraid of doing something wrong, you choose to do nothing rather than make a mistake or look foolish.
    What you must understand is that people who accomplish much and people who accomplish little BOTH have fears. The difference between the two is that the latter feels the fear and lets it immobilize them. The former feels the fear and does it anyway.

    Begin the process. You can always fine-tune your program as you go. Naturally, it's better to aim and then fire, but its better to fire and then adjust your aim later than not to fire at all. You can't win a battle by hiding in the trenches.

    2. WALKING IS A GREAT WAY TO START A CARDIO PROGRAM

    Ok, so you've decided to forge ahead in spite of your fear and start working out. Congratulations. Now what? How do you choose between Stairmaster, Tae Bo, Lifecycle, Yoga, Kickboxing, Elliptical machine, jogging, swimming, etc.?
    Any exercise is better than no exercise so stop over-analyzing: just pick something and start. Just do it.

    If you can't make up your mind, then here's the simplest, easiest, most guaranteed way for any beginner to successfully start a fat loss program:

    Walk!

    Here's why:

    It requires no equipment

    It requires no knowledge of exercise technique

    It can be done by almost everyone, regardless of experience

    It can be done almost anywhere

    It's safe

    For all these reasons, walking is the perfect way to begin. However, the better your condition becomes, the more you'll need to advance to higher levels of exercise intensity to reach higher levels of fitness.

    I'm not saying you should abandon walking, but if you decide to keep walking, a casual stroll will no longer do. For an experienced exerciser, I would consider walking a method of locomotion more than a serious workout.

    There's a big difference between walking for health vs walking for fat loss. Even a 10 or 15-minute casual walk has health benefits. But if you want to turn walking into an effective, fat-melting workout, you'll need to push yourself for 30 minutes or more several days per week. Walking briskly uphill (or on an inclined treadmill) is an excellent fat-burning workout for anyone.

    3. DON'T GET CAUGHT UP IN MINUTIA - FOCUS ON FUNDAMENTALS

    Read any book about success and it will tell you "pay attention to detail." Sounds like good advice - unless you haven't mastered the fundamentals yet. In that case, it's the worst advice you could follow.

    Every day people ask me questions like these:
    "Should I use a fast acting protein powder like whey or would casein be better? What if I mix both and also add a little bit of Soy? If I use all of them, what ratio of the three would be ideal and when should I take them?"
    "I want to do the ephedrine-caffeine stack and it says to take 20 mg of ephedrine with 200 milligrams of caffeine. The ephedrine comes in 25 milligram tablets, so should I chip a little bit off the tablet to get the right ratio?"

    Do you see the problem here?

    These are legitimate questions, but they're completely moot if you're eating doughnuts and sitting on the couch all day long. Fix your diet and get your butt moving first, then worry about the little things.

    Emerson said, "The height of the pinnacle is determined by the breadth of the base." The heights you reach will depend entirely on how broad a foundation you build. Great coaches such as Vince Lombardi and John Wooden credited most of their success to drilling their players on fundamentals.

    Forget about ALL the minutia until you have the fundamentals down cold!

    Forget about supplement dosages

    Forget about macronutrient cycling

    Forget about tempo manipulation

    Forget about glycemic indexes

    Forget about the latest Bulgarian or Russian periodization program

    Master the fundamentals first!

    The fundamentals of fat loss include: (1) Do your cardio, (2) Lift weights, (3) Burn more calories than you consume (4) Eat 5-6 small, frequent meals and never skip meals, (5) Keep your fat intake low, but include small amounts of good fats, (6) Eat natural foods; avoid processed & refined foods, (7) eat more complex carbs, fruits & vegetables, (8) eat lean proteins with each meal, (9) Think positive: visualize yourself as you would like to be.

    If you're not doing all these things, and you're looking for the perfect supplement stack or the optimum periodization plan, I'm afraid you're barking up the wrong tree.
    I don't want you to think that details don't matter - they do. The "Law of Accumulation" states that every success is a matter of hundreds or even thousands of tiny efforts that often go unnoticed or unappreciated. Everything counts. Everything either helps or hurts. Nothing is neutral.

    The problem is when you get bogged down in minutia before you've even learned the basics. Minor details produce minor results. Major fundamentals produce major results.

    Don't major in minor things. Lay your foundation first, then move on to the finer points. And remember, as Jim Rohn says, always be suspicious of someone who says they've found a new fundamental.

    4. KNOW YOUR CALORIES

    The most important dietary factor in fat loss is not how many grams of carbohydrate, protein or fat you eat, the most important factor for fat loss is calories. Eat more than you burn each day and you will store fat. Eat less than you burn each day and you will lose fat.It's just that simple.

    Where the calories come from is important too, but unless you understand the calorie concept, nothing else matters.

    I'm appalled at how many people claim to sincerely want to lose body fat who admit they haven't a clue how many calories they eat.
    Get serious! If you don't have the faintest idea how much you're eating, how can you expect to make any progress?

    Did it ever occur to you that your ONLY problem might be overeating!
    Do you realize that too much of anything gets stored as fat?

    That's right - even if you're eating nothing but "natural and healthy" foods, if you eat too many of them, you're still going to get fat.

    Portion control, my friend, portion control!
    On the other hand, maybe you're under-eating and slowing down your metabolism. There's a fine line.

    5. NEVER, EVER QUIT! MAKE FITNESS A LIFESTYLE!

    Do you know what is the biggest mistake made by beginners?
    They quit!

    Remember in the January issue, where I mentioned how attendance in our gym shoots up for about 6-8 weeks around New Year's? Well, it's back to normal now because all the quitters dropped out already.
    What's especially sad is that most people quit right when they're on the verge of making substantial progress.

    Remember: You're never a failure as long as you're working on the progressive realization of a worthy goal. But the second you quit, then it's official - you're a failure.
    Quitting should not even be an option because...

    FITNESS IS A LIFESTYLE!

    Don't let these four words slip by you just because it's an oft-repeated cliché. This is an important mindset! You have to stop thinking of getting in shape for a New Year's resolution, vacation or wedding (or a contest, you bodybuilders). You must start thinking about getting healthy and in shape FOR LIFE.

    When you're just starting out, firmly resolve that quitting is not even an option. Don't approach this endeavor with an "I'll try" attitude. If you accept quitting as a possibility, you might as well not even start; just grab that remote control, a bag of chips and get back on the couch where you were before.
    Also, understand that results may come slowly in the beginning if you're not the genetically-gifted type. This process requires great patience and persistence for most people.

    Most beginners never allow themselves the time it takes to get any momentum going. They expect too much too soon, get discouraged and quit.
    It takes a big push to get started. It's like getting a rocket off the ground - it uses most of its fuel just launching off the pad, but once it's in the air and the inertia has been overcome, it can keep going with very little energy expenditure. Don't quit just because it's difficult to "launch!"

    6. GET A PERSONAL TRAINER, COACH, OR MENTOR

    Life is too just too short to learn everything there is to know on your own. Don't waste time climbing the ladder only to find it's leaning against the wrong wall! Learn from the experts. Get a trainer, personal coach, or mentor to help you start right - right from the start.


    7. JOIN A GYM IF YOU CAN, BUT A SET OF DUMBBELLS ARE MORE THAN ENOUGH TO GET YOU STARTED

    I admit I'm showing my bias by saying everyone should join a gym (I'm in the health club business), but I sincerely believe nothing beats working out in a high quality health club. In a well-equipped gym, the possibilities are endless, the atmosphere is motivational and people are there to help you.

    More often than not, however, beginners start at home. That being the case, I admit that you don't need a gym to get started. You also don't need any of that garbage advertised on late night TV. The only piece of equipment you need has existed for over 100 years - that's right, the humble DUMBBELL!

    Remember - don't overcomplicate this - think basics, basics, basics (and dumbbells are as basic as it gets.)

    Dumbbells are the single most versatile piece of equipment in existence. You can perform hundreds, even thousands of exercises with dumbbells.

    Ladies, a set of 3 to 20 pounds will be more than sufficient. Guys, a set from 10 to 40 pounds should do the trick (for now). I've also heard wonderful things about Powerblock dumbbells for space-saving, although I don't have first hand experience to cite.
    If you also get yourself a bench and clear out a little corner in your favorite room, then you're ready to roll!

    Here it is - The beginner's all-dumbbell routine:

    1. Dumbbell bench press (chest)

    2. Dumbbell side lateral raise (shoulders)

    3. One arm dumbbell row (upper back)

    4. Dumbbell extension behind head (triceps)

    5. Dumbbell Bicep curl (biceps)

    6. Dumbbell Lunges (thighs)

    7. Dumbbell One leg calf raise (calves)

    8. Dumbbell leg curl (hamstrings)

    9. Crunches (abs)

    There you have it. Simple and effective. At home or in a gym.

    If you're just starting, do this routine for 2-3 sets of 8-12 reps per exercise, except calves and abs which you can go up to 20 reps. Rest 1 minute between sets. You'll train your whole body in each workout, 2 -3 three days per week, non-consecutive days.

    After 3 - 6 months, you'll probably need to add exercises and move up to a split routine. (So I guess I have to do another article, called 8 tips for intermediates: How to keep going).

    8. WEIGHT TRAINING IS NOT OPTIONAL - IT'S MANDATORY!

    It's is a common misconception that you should start with aerobic workouts and lose the fat first before adding weight training.
    Unfortunately, the best you can hope for from diet and aerobics alone is to become a "skinny fat person." You may lose weight, but you'll have a poor muscle to fat ratio and a "soft" appearance.

    Obviously, weight training is the key to developing strength and muscle. What few people realize is that weight training also increases fat loss, although it occurs indirectly.

    Weight training is anaerobic and burns carbohydrates (sugar).Cardio is aerobic and therefore burns fat. So it seems logical to focus on aerobic training for fat loss.
    However, something interesting happens "beneath the surface" when you lift weights. Weight training increases your lean body mass - aerobic training does not.
    Low calorie dieting and aerobic training without weight lifting can make you lose lean body mass. If you lose lean body mass, your metabolism slows down, and this makes it harder to lose fat.

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Welcome to the boards diet forum....

    if you have not already done so, post up your stats

    age
    weight
    height
    bf
    goals.. be specific

    please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

    you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

    once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


    But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
    please include macros

    MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
    you can use fitday . com to help you our with this... be as detailed and specific as possible

    please include the time of when u eat and the time of your workout

    example: (btw these macros are not correct, just an example)

    6am pro/carb/fat/cal
    10 egg whites 50/0/0/200
    1/2 cup oats- 3/50/2/218
    53/50/2/418


    REMEMBER

    1g protien - 4cal
    1g carb - 4cal
    1g fat - 9cal
    1g alcohol - 8cal (some would argue 7)



    also tell me what your workout reg is...



    BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


    BMR (men and women) = 370 + (21.6 X lean mass in kg)



    in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

    if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

    if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

    Total weight x bf in decimel form = total bf weight

    Total weight - total bf weight = total lean body mass

    if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

    for example..

    i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

    275 - 38.5 = 236.5lbs lean body weight

    236.5 / 2.2 = 107.5 lean mass in kg

    370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




    BMR formula #2 (only to be used if your bf is low)

    Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


    female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


    TDEE

    Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

    you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

    To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


    If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

    I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

    Good meats/protien to eat..

    Chicken Breast
    Turkey Breast
    Eggs/Egg Whites
    Bison/Deer Meat
    93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
    Fish (tuna, salmon, talipa etc..)
    Whey (PWO ONLY)
    Casien (BEDTIME ONLY)

    Good Complex Carbs

    Oats (not that instant crap, all natural steel cut/rolled oats)
    Sweet potatos
    Yams
    Wheat Bread (no, not the enriched type)
    Ezekiel Bread
    Glutin Free Bread

    Good Essential Fatty Acids

    Almonds
    Avocado (my fav)
    Cashews
    EVOO (extra virgin olive oil)
    Fish Oil



    You can google endless more where that came from.. get creative..

    Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

    PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


    This is my PERSONAL bulking diet, its customized for my needs.. use it as motivation and reference, but do not follow it to the T because we'll customize one for you...

    meal1 cal/fat/carb/pro
    3 xl whole eggs 249/17.3/1.3/21.9
    8 egg whites 137/0.4/1.9/28.8
    1 cup oats 311/5.1/54.3/13


    meal2 cal/fat/carb/pro
    8oz chicken breast w/o skin 209/4.5/0/39.4
    2 medium sweet potatos 230/0.4/53.5/4.1
    1/2 tablespoon olive oil 60/6.8/0/0

    meal3 cal/fat/carb/pro
    8oz turkey breast 370/18.80/49
    7oz yams 234/0.3/55.3/3.0
    1 tablespoon olive oil 119/13.5/0/0

    meal4 cal/fat/carb/pro
    8oz salmon 331/13.4/0/491
    1 cup red kidney beans 330/14.9/36.9/14

    pwo cal/fat/carb/pro
    whey shake 258/2/0/0/60
    2 cup blueberries 165/1/42/2.1

    meal 5 cal/fat/carb/pro
    8oz chicken breast w/o skin 209/4.5/0/39.4
    1 tablespoon olive oil 119/13.5/0/0

    meal 6 cal/fat/carb/pro
    8oz london broil 347/14.1/0/51.7
    1 whole avocado 277/25.4/14.8/3.5


    Daily totals

    Calories: 4140 Fat: 157 Carbs: 320 Protien: 379

    DONT FORGET UR VEGGIES GUYS.. I AT LEAST HAVE TWO SALADS WITH THIS BULK..
    This is my sample cutting diet.. again, the calories are a bit higher because im a bigger guy.. make sure to have one customized for you....


    meal1 cal/fat/carb/pro
    8 large egg whites 137/0.4/1.9/28.7
    2 large whole eggs 167/12.2/1.3/12.3
    1 cup oats 311/5.1/54.3/13

    meal2 cal/fat/carb/pro
    6oz chicken breast w/o skin 177/3.8/0/33.2
    1/2 tablespoon olive oil 60/6.8/0/0
    1 oz (about 22 pieces) almonds 172/15.6/5/6

    meal3 cal/fat/carb/pro
    6oz chicken breast w/o skin 177/3.8/0/33.2
    1 1/2 medium sweet potato 172/0.3/40.1/3.1

    pwo cal/fat/carb/pro
    whey shake 258/2/0/60
    1 white bagel 270/1.7/53/10.5

    meal4 cal/fat/carb/pro
    8oz turkey breast 379/18.8/0/49

    meal5 cal/fat/carb/pro
    8oz salmon 331/13.4/0/49

    meal6 cal/fat/carb/pro
    6oz london broil 260/10.6/0/38.8
    1/2 avocado 138/12.7/7.4/1.7

    also, 3 servings of veggies daily.. the greener they are the better it is... i usually do 2 cups of brocolli.. but its your disgretion
    Daily Totals

    Calories: 3008 Fat: 107.4 Carbs: 163 Protien: 278.6



    You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

    MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

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  5. #3
    Senior Moderator Spongy's Avatar
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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    i agree with you thomas. That is why i take every individual into consideration. I have never given two people the same diet, and never will. Even my fiance and her identical twin sister are on two separate diets because they respond differently to certain foods.

    Originally Posted by thomasjack View Post
    I have little bit different point of view about diet. I think diet is not suitable for every one it vary from person to person. Because every one have its own weight, taste, nature, age, life style, weight goal, So before to start diet need to know weight goal, change life style, known about body structure. These some points help to draft a perfect diet plan.
    In need of dieting help? Email me at HeliosNutrition@gmail.com

    Asking pillar how much orals to take is like asking Charlie Sheen how many hookers you should ****. - Jin

    #mUGga

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    3j is the man!!! i just have on question how do you do dumbbel leg curls???
    BADGES!?...WE don't need no stinkin' badges!

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Originally Posted by weights=life View Post
    3j is the man!!! i just have on question how do you do dumbbel leg curls???
    Very carefull... My guess is to employ duct tape for this type of operation. I will try it tonite and let yall know how it goes.

    Pretty good post btw. Lots of good info.
    US Goverment Policy: If It Ain't Broken, Fix It Till It Is.

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Originally Posted by thomasjack View Post
    I have little bit different point of view about diet. I think diet is not suitable for every one it vary from person to person. Because every one have its own weight, taste, nature, age, life style, weight goal, So before to start diet need to know weight goal, change life style, known about body structure. These some points help to draft a perfect diet plan.

    For more information visit:
    Memphis Boot Camp
    I'm going to knock your lemonade stand over.

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Take it easy Ben, lol. Really have it out for this guy huh!?
    "There are only two days in the year nothing can be done. One is called yesterday and the other is called tomorrow"

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Originally Posted by JOMO View Post
    Take it easy Ben, lol. Really have it out for this guy huh!?
    We have him and another involved in the conspiracy covered. Just watch this ****er....he's not to slick to get by me, If you are able....watch my flank.
    '

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Originally Posted by Spongy View Post
    i agree with you thomas. That is why i take every individual into consideration. I have never given two people the same diet, and never will. Even my fiance and her identical twin sister are on two separate diets because they respond differently to certain foods.
    Just saying.....

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Awesome info and well explained.

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Wow...just saw this post. Great perspective! I wish I could make every new member of the gym read this.

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    this ought to make the sticky list

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    8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Originally Posted by Spongy View Post
    i agree with you thomas. That is why i take every individual into consideration. I have never given two people the same diet, and never will. Even my fiance and her identical twin sister are on two separate diets because they respond differently to certain foods.
    Wait... Twins? Oh rearry...
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Definitely some good info.

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    Gymrat I know you stated most scales are bunk but have you heard of that InBody Scan? Think it's legit?

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    Re: 8 things to follow when starting to diet. NEWBIES READ THIS FOR DIETING

    I love it when stuff gets broken down into a fine science. Great info gymrat and I appreciate it

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