Health and Training – What does Christmas and New Year mean? Exaggerations dear reader! Exaggeration in food, exaggeration in drink, sleepless nights, but we hope, lots of fun. All little things that make us raise some questions.
After all, do you still remember what you aspired to for this strange year of 2022? Did you reach? What are the plans for next year? To maintain? To improve? Revolutionize? Is the idea to lose weight? Or are you chubby and want to lose some mass? Do you prefer to “fill up” to gain confidence, and go play volleyball on the beach in the style of Top Gun?
All valid thoughts! After all, everyone is who they are, and each of us has our own goals to feel good about ourselves. However, as none of us are born taught, we have some simple tips, especially designed for those who now want to start changing their lives for the better.
Let’s go by parts?
(Health and Training) Christmas and 2023: New Year = New Life?
Want to start training and eating better?
First of all, you need to create a commitment to yourself! You have to want to change, you have to discipline!
After all, as you can imagine, training is not just doing cardiotraining is not just lift weight. That is, training is a set of processes that are interconnected to achieve our goal, whatever it may be.
More specifically, we are talking about a personalized training plan, together with an adequate food plan, and of course, plenty of rest and plenty of hydration! They are all fundamental things for the process of its “construction”.
But of course, before thinking about lifting a lot of good weight, or running kilometers, you need to understand the basics.
How are all these processes connected?
Image at the ScorpusFit gym
First, you need to see training as a building and strengthening process. Something that will take some time, and that has sustained progress associated with it.
Meaning, of course, you won’t lose 10kg in the first week, nor will you feel like the next Mr. Olympia in the first month of gymnasium.
must have calmand trust the process. Especially because training is not only useful to get slimmer, but also to achieve more health, both physical and mental, and thus reach a new level of quality and lifestyle.
By the way, the first mistake of very good people is almost always to think that the training itself makes you lose weight. Yeah, I’m sorry, but things don’t work that way! Training increases your caloric expenditure, makes you healthier, and yes, it opens the way to fat loss.
Yes, fat mass, I didn’t say weight. Losing weight is different from losing weight.
What does it means? (Lose Weight =/= Lose Weight)
In short, instead of losing weight, you may even gain weight. All because muscle mass is heavier than fat. But at the same time, when you go to the mirror, you will find a slimmer waist. Isn’t this what you want?
However, as we also mentioned above, these changes are gradual and must be accompanied by a photographic record! This is important, because the fact that every day we see ourselves in the mirror means that these changes are not noticed, and therefore, valued by ourselves.
Caloric Expenditure, Basal, etc… What is this? Where do I start?
Did you exaggerate at the end of the year? Want to enter the new year and change everything? Well, exaggeration is normal, and in fact, it’s extremely important to continue eating what you really like.
What you have to take into account is how our body manages the calories ingested, and subsequently spends them.
In short, there is only one way to lose weight/fat mass, and that is to make a caloric deficit. What is this? It’s ingesting fewer calories compared to those we spend in everyday life. How do we make this deficit?
Let’s imagine that the body is a scale with the calories it takes in on one side and the ones it burns on the other. If the scale is in perfect balance, it means that you spent as much as you ate, so the difference in weight will be zero or negligible. If the scales lean towards the calories ingested, you will gain weight. Obviously, in the same logic, if you focus on the calories burned, you will lose weight.
Have you heard of famous diets such as ‘Intermittent Fasting‘? (Good for losing weight, but less good for gaining muscle mass). These are just vehicles, that is, methodologies, to reach the aforementioned deficit. Whether you want to follow one of these diets, or something more traditional, you will always have to take into account the basal metabolismwhich basically tells us the number of calories we spend digesting food, breathing, or doing our day-to-day activities.
However, it is necessary to take into account that training can influence your “baseline”, that is, this is not static. After all, a healthy body, and used to physical activity, will spend more calories, to be ready for whatever comes and comes.
In short, believe it or not, training amounts to a very low percentage of the calories you burn in your day. Which is exactly why you need to have strong control over what you eat throughout the day.
What do I do now? Proteins, carbohydrates, fats…
Are you a professional athlete? Not? So take it easy, and don’t follow the plans of influencers or public figures who don’t even have the obligations that you have in your day-to-day. Shall we go to the base? Let’s look at the food pyramid which by itself already indicates the foods you should eat, and even tells you the proportion of them. Oh, I can’t eat this, oh, I can’t eat that.. Of course you can! Since with awareness and focus on the main diet.
Eliminate sweets as food, avoid juices and excess alcohol, and you will see your body change.
Discipline, dedication and commitment.
What does it means? Forget miraculous products, creams, needles, pills, etc… You have to stop believing that everything is “luck”, you have to roll up your sleeves and get to work.
Are you afraid to go training without knowing what you’re doing? Try joining a group class, like the picture above, where not only will you have a starting point, but you’ll also meet new people, many with the same goals as you. If you don’t like classes, ask the coaches for help, or whoever is training next to you. The “people” at the gym have been where you have been, and many are happy to offer tips and help where they can.
How many times have you tried? How many times have you failed? What to change? This time before starting or starting over, ask yourself. Why do I want this so much? Is it worth investing time and money? Make a conscious choice and move forward that the time of laziness and “pastelance” ends now.
Also, what do you think about all this? Are you thinking about starting training, changing your life? Can I help you? Talk to us, because in 2023, we will make an effort to offer more news on these topics.