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Beginner’s guide to weight loss and weight gain
By shortz [email protected]
3 Weeks ago I had briefly discussed how simple it is to loss weight or gain weight for someone who has never tried it before. The individuals had typical diets, one was thin and felt weight gain was difficult and the other was an advanced lifter who has just thought of dieting as a difficult task. Little did they know that the beginning stages of dieting and weight gain are not all that complex. I decided to write a short article on the subject, since the topic has come up quite frequently in the last few weeks.
Getting over the hump
The first thing people think of when you say diet is a stressful combination of healthy and less than desirable food. This is only true if trying to get to levels of body fat that the average person can only dream or feels that drugs are the only way that person got to that point. The key to getting your diet started, whether gaining or losing, is making very simple adjustments and making a habit of it. Good habits are not only important for your body, but it helps you in getting over that hump of the higher than normal amount of discipline that our, well, undisciplined society has had imbedded in their head. Ever since we were children, structure and consistency has been a building block of becoming mature and growing in many ways. You will be surprised how much discipline you can get from the first step of putting together a diet.
I have a fast metabolism, I can’t gain weight!!
Gaining weight. I have found that a majority of the reason why many cannot gain weight is because they are either eating all of the wrong things, or their diet is very inconsistent. I used to be the latter. I used to think I had a fast metabolism, then when I put together a solid diet, realized my metabolism was actually average to slow. The plan is simple. 3 square meals per day to start. Eating less meals with greater portions will help the fast metabolism guys slow their rate down. These meals MUST be complete though. A good carb source, some fat and high protein. THIS DOES NOT INCLUDE YOUR POST WORKOUT SHAKE OR BEFORE BED SNACK. That is next. For post workout, a shake, banana and Olive oil in water should be enough. Then before bed, peanut butter and milk. Most people do not make it past this point before they start to gain weight.
To give props to *SB* for such a good idea, his advice is next. When the above fails, you def fall within a category of the people with a fast metabolism. The next step is to wake up in the middle of the night and eat a meal. The body’s metabolism has slowed during sleep and cals are not burned as efficiently. If you really want to hit a good one for a midnight snack, a peanut butter and honey sandwich will have everything you want in it to gain weight.
I don’t have time to diet and it’s just too hard
Wherever these people got this idea, I have no clue. When I first started dieting for the first time, I was able to lose 6lbs just by doing one thing, drinking more water. People have gotten in the bad habit of drinking too much coffee, soda and juices. Sure, I treat myself to a diet soda every now and then, but water is just what I grab for every time I get into the fridge. Soda is now the thing that I actually have to think about getting instead of the water.
Another thing to think about is the next time you go to grab for that candy bar, grab a piece of fruit. They may have sugar in them, but the body can use fructose much more efficiently than processed sugar, not to mention, some of them have….
Fiber, it’s not just for poopin!!
No matter whether you’re dieting or gaining, fiber will help you. Foods high in fiber keep your digestion running smoothly. People who are bulking sometimes eat things that upset their stomachs, fiber is a good solution to that problem. When people diet, they tend to forget that fiber can actually help them lose more weight. You don’t need high carbs to get the fiber either. A lot of veggies have fiber in them. Fiber also helps process carbs better too. In alot of diets that are low carb, they base actual carbs taken in by using a formula (grams of carbs-Dietary fiber=Net carbs) to emphsize how important fiber is.
The results of our two gentleman
So how much did the big guy lose? Well, he told me all he did was replace his typical drinks with water and crystal light and he dropped 10lbs in that 3 weeks. Although, he admitted that he got out of his good habits because he thought he was doing well enough to take a break and gained some of it back. Remember, habits…
The gentleman that was trying to gain weight simply added peanut butter and milk to his before bed snack and put on 15lbs in 3 weeks. He never made it to the midnight eating. ;)
By shortz [email protected]
3 Weeks ago I had briefly discussed how simple it is to loss weight or gain weight for someone who has never tried it before. The individuals had typical diets, one was thin and felt weight gain was difficult and the other was an advanced lifter who has just thought of dieting as a difficult task. Little did they know that the beginning stages of dieting and weight gain are not all that complex. I decided to write a short article on the subject, since the topic has come up quite frequently in the last few weeks.
Getting over the hump
The first thing people think of when you say diet is a stressful combination of healthy and less than desirable food. This is only true if trying to get to levels of body fat that the average person can only dream or feels that drugs are the only way that person got to that point. The key to getting your diet started, whether gaining or losing, is making very simple adjustments and making a habit of it. Good habits are not only important for your body, but it helps you in getting over that hump of the higher than normal amount of discipline that our, well, undisciplined society has had imbedded in their head. Ever since we were children, structure and consistency has been a building block of becoming mature and growing in many ways. You will be surprised how much discipline you can get from the first step of putting together a diet.
I have a fast metabolism, I can’t gain weight!!
Gaining weight. I have found that a majority of the reason why many cannot gain weight is because they are either eating all of the wrong things, or their diet is very inconsistent. I used to be the latter. I used to think I had a fast metabolism, then when I put together a solid diet, realized my metabolism was actually average to slow. The plan is simple. 3 square meals per day to start. Eating less meals with greater portions will help the fast metabolism guys slow their rate down. These meals MUST be complete though. A good carb source, some fat and high protein. THIS DOES NOT INCLUDE YOUR POST WORKOUT SHAKE OR BEFORE BED SNACK. That is next. For post workout, a shake, banana and Olive oil in water should be enough. Then before bed, peanut butter and milk. Most people do not make it past this point before they start to gain weight.
To give props to *SB* for such a good idea, his advice is next. When the above fails, you def fall within a category of the people with a fast metabolism. The next step is to wake up in the middle of the night and eat a meal. The body’s metabolism has slowed during sleep and cals are not burned as efficiently. If you really want to hit a good one for a midnight snack, a peanut butter and honey sandwich will have everything you want in it to gain weight.
I don’t have time to diet and it’s just too hard
Wherever these people got this idea, I have no clue. When I first started dieting for the first time, I was able to lose 6lbs just by doing one thing, drinking more water. People have gotten in the bad habit of drinking too much coffee, soda and juices. Sure, I treat myself to a diet soda every now and then, but water is just what I grab for every time I get into the fridge. Soda is now the thing that I actually have to think about getting instead of the water.
Another thing to think about is the next time you go to grab for that candy bar, grab a piece of fruit. They may have sugar in them, but the body can use fructose much more efficiently than processed sugar, not to mention, some of them have….
Fiber, it’s not just for poopin!!
No matter whether you’re dieting or gaining, fiber will help you. Foods high in fiber keep your digestion running smoothly. People who are bulking sometimes eat things that upset their stomachs, fiber is a good solution to that problem. When people diet, they tend to forget that fiber can actually help them lose more weight. You don’t need high carbs to get the fiber either. A lot of veggies have fiber in them. Fiber also helps process carbs better too. In alot of diets that are low carb, they base actual carbs taken in by using a formula (grams of carbs-Dietary fiber=Net carbs) to emphsize how important fiber is.
The results of our two gentleman
So how much did the big guy lose? Well, he told me all he did was replace his typical drinks with water and crystal light and he dropped 10lbs in that 3 weeks. Although, he admitted that he got out of his good habits because he thought he was doing well enough to take a break and gained some of it back. Remember, habits…
The gentleman that was trying to gain weight simply added peanut butter and milk to his before bed snack and put on 15lbs in 3 weeks. He never made it to the midnight eating. ;)
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