Ready for your Body Composition Lesson?
We are seeing a lot of fad and get fit tricks come across social media and just in general again, to include that ridiculous “it works” wrap.
In order to stay true to ourselves, we don’t jump on band wagons, and we don’t promote bad products. IE the “elevation mask”. When we see these claims or products we look to peer reviewed, science based, research. When it shows that as many variables are taking into consideration and the study is thoroughly done, we then take that study and put it into our toolbox to HELP YOU be more aware of bad products and what the real science says. Manufacturers can claim just about anything, remember the protein spiking… yeah… think about that with the wild accusations other products are making.
In order to HELP YOU, we are going to lay out some principles to abide by, in general terms for body composition. For further macros break down or nutritional needs, see our friends at Driven Performance Labs.
Principle #1 – YOU NEED CALORIES
In order to gain weight, or add muscle, you need to bring in more calories. FOOOOOOOOOD, EAT MORE FOOOOOOOOOOD. That simple. Remember these are general terms, so all things are created equal here, more food, more muscle. CAVEAT! You have to be training hard and stress the muscles to grow OR gain strength in a progressive fashion. THIS IS ALSO THE SAME FOR WEIGHTLOSS. Train hard and eat slightly less… SCIENCE!
In reality, you need to make sure things are balanced when you bring in your food. You need to right amount of certain macros, to tell your body to gain or drop. You can’t be having McD’s or Burger poop every day and think you are going to drop weight or gain the right weight. For weight loss, it’s about cutting back a tad, living a more active lifestyle, trying new things, being consistent, and cutting the junk.
Think of it like this: Gain weight/muscle 500-1000 EXTRA calories per day, should give you 1-2lbs more weight per week. If not, add more calories! For dropping weight, same principle just the other direction, 500-1000 LESS calories than you would normally and 1-2lbs per week should come off, if not, either up your activity OR drop 250 more calories DON’T BE AN IDIOT AND DO BOTH. ONE OR THE OTHER!
Principle #2: KNOW YOUR MACROS!!!!
Calories are the absolute #1 without a doubt, no getting around it, no second guessing it, no justification about it, principle. But knowing where those calories are coming from and how much of what is the #2 principle. KNOW YOUR TOTAL CALORIES – FAT GRAMS – CARBS GRAMS – PROTEIN GRAMS. YOU MUST KNOW THEM. Need help? Contact us or our friends at Driven Performance Labs for help.
Principle #3: TIMING – the hardest part
For optimal athletic performance and picture-perfect physique, you gotta know the right timing of your nutrients. While it is the bottom of the list and not as important, it is still something to look into trying to maintain.
The biggest thing to remember – Carbohydrates fuel and replenish hard/tough workouts (like CrossFit style workouts). Fats tend to slow things down and make uptake of nutrients slower. Here is where bringing in your carbs pre and post workout can come in handy and for those meals 3-4hours before or after bringing in your fats can help stabilize hormones, blood sugar, optimal uptake etc etc. The magic behind this is where Driven Performance Labs really comes into play and shows you how your body reacts to how you eat.
You can train for 1-2hrs a day, but if your diet is not at least 80% on point, you will not see the results you are looking for. Whether you believe the 60/40, 70/30, 80/20, or 90/10 rule, DIET always supersedes exercise. Like the great Jack LaLanne used to say, Nutrition is Queen, Exercise is King, when you have them both, you have the Kingdom.
Stay Fit, Stay Strong.