Whether you are exercising or moving much, working long days or even none of this applies to you, the fact is that a body requires energy to manage the daily tasks and this energy obtains the body from our daily diet. Thus, the „Why?“ is already clarified. If we don’t provide high-quality nutrients to our body, we cannot expect that the body supplies us with 100% availability and efficiency . A second important point is that a persistent poor diet makes us physically as well as mentally ill and weak. Perhaps it might take a few years, but one day there will appear problems such as obesity, high blood pressure, diabetes or depression, and diseases that are developed over many years of poor diet, you will certainly not simply lose by a few pills from the doctor -> „with guarantees not“! With the „Why?“ you could fill entire books, however, basically you should not focus on the „Why?“. Ask yourself the simple question, how do you want to run your „life“, maybe your „only life“, who knows. Are you one of those people, who appreciate their life and want to enjoy it long? Yes? Congratulations you have just decided on the „doer-side“, and should at latest begin now to make the best of your life. Where do you get the energy for all your plans you know now -> from good nutrients! To eat healthy, clean and aware is not as complicated as it sounds at a first glance. Mostly it is enough to briefly consider before you eat, what is actually on the plate in front of you.
Good eating habits should in principle consist of drinking a lot (water), a balanced diet - considering your individual energy balance - and a reduced sugar, salt and saturated fat content. We reduce the daily nutrition to their essential ingredients to get a better overview of their composition and the thereby resulting effects. On the basis of this composition, the diet can be better analyzed. Primarily the essential, nutrition consists of nutrients (carbohydrates - fats - proteins - vitamins - minerals), fiber, water and additives . Each food brings a unique composition of the basic nutrients with it. The particular composition can be found either on the packaging of the products or on the Internet on nutrition platforms. The 3 basic nutrients are proteins, carbohydrates and fat. These essential nutrients can you find in each food in different amounts. Each of these nutrients provides the organism a defined number of calories for energy supply. In protein and carbohydrates are the 4.1 kilocalories/gram and fat even has 9.3 kilocalories/gram, you can see at the first glance, that fat in smaller amounts provide substantially more energy compared with protein or carbohydrate. The sum of all ingested basic nutrients (in grams) can be used to determine the amount of ingested calories (kilocalories). For example, you have to eat 2000 calories to reach your daily demand on energy, these 2000 calories are subsequently divide according to your food consumption e.g. Protein (20% - about 98 grams), carbohydrates (60% - about 293 grams) and fat (20% - about 43 grams). Afterward you have ingested this amount of nutrients, your energy demand is covered and your body is well prepared for daily activities. Basically every body type requires an individual composition of these nutrients - see more details in the next section. Now that the basics of nutrition are clear, I have noted a few points below, how you can use the energy obtained from food to achieve your athletic goals. In the next part I also provide information such as how does your daily energy consumption comes about and you also get an overview of the nutrients, which are best suitable for each kind of body type.
The daily energy consumption of a person (total metabolic rate) is composed of basal metabolic rate and active metabolic rate. The daily basal metabolic rate depends strongly on the body shape and indicates how much energy (kcal) per day a body without any effort (total rest) needs, to maintain the most important body functions (breathing, circulation, metabolism, etc.). The active metabolic rate describes, how much energy (kcal) is required for daily physical activities and other daily tasks. The total metabolic rate indicates how much energy (kcal) per day, a body needs for maintaining the main body functions as well as for various daily activities. So what is consumed in total kilocalories a day by your body. If you want lose weight as well as lose fat successfully and permanently, that only works on a negative energy balance, that means, ingest less calories than are consumed by the body, this also applies vice versa - if there is a desire to gain weight! But it must be ensured that the daily calorie ingestion is not below the basal metabolic rate, in order to avoid any permanent health damage. By usage of this system you can also prevent the so-called „Yo-Yo effect“. A good starting point is the golden mean between basal metabolic rate and the total metabolic rate. For example, this would be in a BMR of 1600 kcal and a total energy requirement of 2200 kcal approximately at 1900 kcal per day. The missing 300 kcal, will be taken out of the body's own fat reserves and thus reduce them. If you consider that 1-kilogram of bodyfat equals about 7000 calories, you lose in this example about 1.3-kilo of bodyfat per month, what at first glance does not sound much, but the main target of a diet is primarily about losing fat and not water or muscles. Considered in the long term this is certainly the best and most effective solution to shape an aesthetic body and reduce body fat and body weight.
In recent years, it is becoming increasingly popular to determine the individual metabolic type of athletes in laboratories, in order to adjust their diet accordingly to the resulting metabolic type. The result usually differences between Carb Type - this type can process carbohydrates well, Protein Type - carbohydrates are for this type a cram resource and Mixed Type - this type tolerates both protein and carbs very well. This point of view is nothing new. It seems to be moreover a kind of a modern form, of the in 1943 by William Sheldon defined 3 different metabolic types. A distinction is basically separated in 3 different metabolic types - Hardgainer (ectomorph body type) - has a fast metabolism, Normalgainer (mesomorph body type) - and the Softgainer (endomorph body type) - has a slower metabolism, which is why it is hard to burn fat. Of course, no one is a completely pure type. Most people have features of all three types. Each type has the possibility to achieve very good results! Never make the mistake of copying workout plans or diets by others, if the body type is very different, this may cause in a negative effect on the results. In order to determine the individual type of metabolism/nutrition it is often not necessary to use very expensive provided analyses in laboratories. Basically, you can determine your metabolic type very well, by considering the past and current own body shape.
The Hardgainer (ectomorph body type) has a body weight (in kg), which is less than its height (in cm) minus 100. He has a very fast metabolism and so very little fat storage . He has long, thin muscles, tends not to muscularity and has a very slow progressive muscle development. There is almost no fat accumulation on his body, the body type is slim, the upper part or the body is short, arms and legs are long, furthermore, he has a small chest and narrow shoulders. He has a fast metabolism, so it is difficult for him to build muscle. Tends your own metabolic type in the direction Hardgainer, you should basically take care on a high calorie diet. The often-quoted statement: „Hardgainer should consume mainly carbohydrates to meet energy needs“ applies only partially, it is better for hardgainers to prefer fatty acids than carbs. The protein requirement of a Hardgainer is usually on the same level as for softgainers or normal gainers, if the there is sufficient energy supplied. Basically, more than 3 meals should definitely be taken per day, further it is very important to ensure adequate liquid intake and also the supply of vitamins, minerals and trace elements. The basic behavior of a Hardgainer workout should be rather difficult and intense, and cardio exercises (endurance training) should only be used to strengthen the cardiovascular system.
A Normalgainer (mesomorph body type) always has the best genetics to build muscles. He is naturally muscular and strong, has broad shoulders and a slim waist, a V-shaped shoulder hip ratio, good muscle regeneration, low fat accumulation and he has his body weight pretty well under control. If he eats a lot – his weight increases fast, but if he keep a little diet - he lose fat easily. Tends your own metabolic type in the direction Normalgainer, you should basically take care on a balanced diet with increased protein content. Of course, it is also in this kind of body type very important, to ensure adequate liquid intake and also the supply of vitamins, minerals and trace elements. Relating the workouts of a Normalgainer should be considered, as he quickly and easily developed muscles, it is important that all muscles are trained with the same intensity, so deformity can be avoided. Long workouts with short breaks are well tolerated, but beyond the actual workout should be coupled with complementary exercises.
A Softgainer (endomorph body type) has a slower metabolism, because of this fact it is hard for him to burn fat. His focus is certainly on fat loss. His body weight (in kg) is higher than his height (in cm) minus 100. He has a slow metabolism and therefore he tends rapidly to increase his fat content, his hips are often wide and the face is roundish, he has broad shoulders, wide hips, a big chest, is muscular, has a good muscle regeneration, a good muscle building and he increases weight slightly. His musculature, although noticeable, but is below a layer of fat. Tends your own metabolic type in the direction Softgainer, it is really difficult that you don’t exceed the exact daily amount of calories your body need to perform. This is particularly difficult when one aims to building muscles. In the nutrition plan, diets are popular again and again, which should be as balanced as possible. Preferably no „food combining“, you should eat a bit of everything. Fats, carbohydrates, and also in this type, it is also very important to ensure adequate liquid intake and also the supply of vitamins, minerals and trace elements. This body type responds very well to changes in diet with reduced carbohydrate intake, the reduced carbohydrates should be compensated best in form of protein. Relating workouts, an endurance trainings program should definitely be included, thus cycling, running and other sports with high calorie consumption. Such workouts are the hardest for softgainers by nature, but they are indispensable. The workout itself should be rather slow and extended than particularly intense.
Dietary changes are more than just to know how you should eat and it usually takes several weeks to implement them. So take your time and modify your nutrition „Step by Step“. Otherwise, you can do it maybe a week or two until you drop back into old habits. Make sure if you're already familiar with the short but essential tips on this page. If you know the essentials it will be definitely easier for you to handle this stage of body transformation.
It sounds easier than it is, but to change your body you should every day pay attention how much you eat and drink and what sport or what movements you exercise all day - otherwise the body transformation will not work.
After your diet (caloric intake) is so far under control you have to exchange bad carbs to good carbs (keyword - whole grains and unprocessed carbohydrates such as potatoes, rice, ...) as well as replace bad fats to good fats (keyword - unsaturated or polyunsaturated fatty acids). The steps Step 2 & Step 3 are essential, before you do not have them under control, there is no need to consider further steps.
Pay attention to the ratio of protein, carbohydrates and fats (macro-nutrients) that you eat. The ratio of these basic nutrients depends on your individual body type, your goal and on the kind of sport that you practice. As a guide, I can give you the following values: Hardgainer: Protein about 25% - Carbs about 50% - Fat about 25% Normalgainer: Protein about 25% - Carbs about 55-60% - Fat about 15-20% Softgainer: Protein about 30-35% - Carbs about 50-55% - Fat about 15%.
Add enough vitamins, minerals and trace elements (micro-nutrients) to your diet. These strengthen your immune system and are very important for the metabolism (eg. fat metabolism, protein metabolism, carbohydrate metabolism, ...).
Keyword: When and how often you eat what kind of nutrients. There are good and bad times for of each nutrient, however it depends on your individual target.
If you want make use of supplements in your diet, now it is time to think about it. Supplement all that nutrients that are missing relating your diet and your metabolic rate.
Each of these steps is important and builds on the previous step. It is therefore very important to proceed sequentially. Of course I presume that you are aware that sweets like chocolate, chips & Co should not be on your menu. Now it is time to start the workout .