Assuming that you have had some experience building muscle and losing weight, you would know that eating the right foods is critical to expecting proper fitness results. Proper intake of macronutrients is important for burning fat, building muscle, and revving up the metabolic rate to burn more calories. However, despite eating the healthiest of foods, without giving any consideration to the quantity of what you eat, you are bound to hinder your fitness goals.
This is where calorie counting is important. Truth be told, not many of prefer the idea of measuring every grain of food we put into our mouths. But for achieving a specific kind of physique, whether it is lean muscle or mass gain, experts will tell you that keeping count of calorie provides a good foundation to see consistent progress.
What Is Calorie Counting?
Counting calories is monitoring how much food you should consume in accordance with their number of calories. It is often used for weight loss as well as for gaining muscle mass. The idea is that by consuming less than our daily calorie intake, we achieve a calorie deficit to help lose body fat. If one intends to gain muscle mass, the goal is to achieve a calorie surplus to gain additional weight. Calorie counting is important if you want to lose weight or gain weight. Calorie consumption is directly relation to weight gain and weight loss. This is why hitting your calorie target is important.
Calorie counting is one of the most popular methods for managing weight. The idea is simple: by tracking the number of calories you eat each day, you can create a calorie deficit and lose weight. There are a number of ways to count calories, including online calorie calculators and apps. calorie counting can be an effective weight loss strategy, but it’s not without its drawbacks. One downside is that it can be time consuming to track every calorie. Another is that it can lead to restrictive eating habits and an unhealthy focus on food. If you’re thinking about trying calorie counting, talk to your doctor or a registered dietitian first to make sure it’s right for you.
Tracking calories is key to your body weight goals. Eating more calories might be a good idea if your goal is to increase muscle mass and eating fewer calories is a good idea if your goal is to lose body weight. If you want to eat fewer calories calories you’ll need to log your food using a notebook or an app like my fitness pal. Tracking your food will help you see exactly how many calories you’re eating and will help you stay in a calorie deficit.
Side note: If you have an unhealthy relationship with food or suffer from disordered eating it might be a good idea to talk to a professional about your eating goals. Eating disorders can be triggered when some people start a nutrition plan.
Here’s our review on my fitness pal.
Having smaller food portion sizes is important for your body weight goals. Many people will blindly add food to their plate and that can derail your goals. Being mindful of what is going on your plate can help with weight maintenance, help you cut calories and help you have more balanced meals. Total calories is important if your goal is to is to gain weight or lose weight. This is why being mindful of food portion sizes is key to a healthy diet.
Nutrition facts label
Checking the nutrition labels is important when counting calories. This is because food labels will give you the information you need to make an informed decision on the foods that are going in your body. Different foods have different calorie amounts. For example brown rice will have much lower calories per serving than fried foods. Not all calories are the same and it’s important to keep an eye on what you’re putting in your body.
Eating habits is important when you’re restricting calories or trying to eat more calories. Whether your goal to maintain weight, weight loss, weight control or to bulk up you’ll need to make some changes to your eating patterns to hit your goal. Food choices can make or break a good nutrition because certain foods affect weight loss or weight gain. When changing your eating habits it’s important to look at what things that you’re doing that may impact your diet. If you’re busy you make my poor choices with you diet by consuming high calorie foods at a fast food restaurant on your way home from work. Identifying this can help improve your diet and help you on your weight management journey .
Intuitive eating or mindful eating is a great way to keep yourself from eating too much food. Sometimes we get bored or have other factors that can cause us to eat more calories during the day. When your goal is to lose weight mindful eating is important because we will be more in touch with why we are eating in the moment. This will help us eat fewer calories and improve our chances of reaching our weight loss goal.
When starting a fitness program it’s important to start slow. People tend to jump in too fat and this can lead to injury or burn out. Try out many different types of exercise and find the one that fits you. Working out can help you boost your metabolism by increasing your basal metabolic rate.
Here’s a few different types of exercises that you can do to help you with your weight goals.
Cardio is one of the most important types of exercise for overall fitness. Cardio helps to strengthening the heart and lungs, and can help to reduce the risk of heart disease and stroke. Cardio can also help to improve mental health, and can be a great way to reduce stress and anxiety. Strength training is another important type of exercise for fitness. Strength training helps to build muscle, and can help to improve joint health. Strength training can also help to reduce the risk of injuries, and can help to improve balance and coordination. Swimming and cycling are two great cardio exercises that also offer a variety of health benefits. Swimming is a great workout for the whole body, and is a low-impact exercise that is easy on the joints. Cycling is a great way to get outdoors, and is a low-impact exercise that is easy on the legs.
Why Count Calories?
Nutritionists will often argue how calories vary according to the type of food you eat and so keeping a strict watch on how many calories you consume is a fool’s errand. While it is true that each food type has different number of calories, nevertheless, counting calories provides a good way of monitoring how much you consume on a daily basis. This is first and foremost a necessary step to becoming a discipline eater, especially for those who easily lose track of how much they need to consume for weight reduction.
Counting calories, furthermore, can equally be important for those intending to put on size and achieve a muscular physique. Hollywood celebrities often go on a 3000-6000 calorie diet to gain a bulkier and muscular physique for specific roles. Actor Hugh Jackman, for example, often started with a 6000 calorie diet for the first few months and then switched to a cutting phase by reducing his calorie intake to 3000 to prepare for the role of Wolverine.
In short, calorie counting offers a good estimate to keep track of your fitness goals and help you achieve your intended physique.
How Many Calories Should You Consume?
There is no ideal amount of calories you should consume to lose weight or build muscle. Rather, it varies according to many different factors, such as your age, physical activity, weight loss or mass gain goals, and height. By considering these factors into account, you are more likely to aim for a calorie intake that is within your mental and physical capacity.
Be aware that calorie counting will only work if you consume the right foods. If your daily calorie intake is 2000, for instance, consuming 2000 calories with pizzas, burgers, and other refined and processed foods will not help you obtain the right results. However, a 2000 calorie diet that consists of egg whites, lean meats and proteins, oats, and sweet potatoes will lead to favorable results.
Circuit Training Vs Cardio: What Is The Difference?
When it comes to dropping excess pounds, cardio training has generally been the go-to training regimen to boost heart and metabolic rate to burn off calories. Today, however, more and more people are switching to circuit training as it involves the use of both cardio and resistance-based exercises to lose weight and build muscle.
Knowing what your fat-loss training options are can be a huge advantage, especially if you don’t want to jump into a program that you will later have trouble committing to later on. This is why in this post we present key differences between circuit and cardio training.
Cardio training is any types of physical activity that focus on boosting the heart rate enough to influence weight and fat loss. The emphasis of cardio exercises is to improve cardiovascular health and increase blood flow to the muscle tissues and all areas of the body.
Cardio, unlike circuit training, consist of performing a physical activity at fixed intensity for a prolonged period of time. Anything from walking, running, jogging, or even swimming is regarded as a cardio exercise.
The benefits of cardio training are extensive; higher blood circulation and activation of muscles and joints leads to higher stamina and lower cholesterol in addition to fat loss. Too much cardio training, on the other hand, can lead to loss of muscles, which is why many bodybuilders avoid engaging in excessive cardio training.
Circuit training, in contrast to cardio and weight training, use a combination of both to target multiple muscles at short, intense bursts of activity. Akin to boot camp training, circuit training consists of a series of exercises that have to be performed in a sequence to complete one circuit. The number and type of exercises can vary either from being pure cardio, or a mix of cardio and resistance-based exercises, using bodyweight, dumbbells, or resistance bands.
Owing to the versatility of circuit training, it is argued to provide greater fat loss. As there is minimal rest or pauses in between exercises, the intensity of the circuit performed can lead to a higher heart and metabolic rate, resulting in higher calorie burn. More importantly, circuit training is more intellectually and physically stimulating since a variety of exercises have to be performed in quick succession.
Furthermore, circuit training often consists of compound exercises that target multiple muscle groups simultaneously. This helps influence faster weight loss and muscle gain.
Which Should You Choose?
Your decision to opt either for cardio or circuit training will often depend on your personal preferences. Cardio training is better suited for the purpose of improving cardiovascular health. Hence, if muscle building is not one of your goals, cardio can be best suited for you to improve blood flow and achieve endurance. However, if you are keen on building a leaner physique with some muscle development, circuit training that involves the use of light weights, such as dumbbells or kettlebells can be an excellent option.
On the Go Fitness Pro is a personal training company that can help with your goals.