You go to the gym and tell the trainer that you want to get in shape. Maybe even get lean or ripped. They will say that you need to go on a diet. This part is correct. But the misery they put you through is one of the worst things that can happen to anyone.
These things are:
1. A boiled food diet. Your taste buds will die a slow death. All you get to eat are foods like boiled chicken, steamed fish, oats, etc. You justify it by saying you eat food for function and not for taste. You also find stupid fitness quotes like 'No pain, No gain' motivating and relatable to your situation.
2. A ketogenic diet. The new blue-eyed baby of schmucks who say deluded stuff like 'I train your trainer.' Essentially, carbs are the reason two world wars happened, cancer happened, and the reason humans cannot fly. Carbs are the reason for all things wrong with the world. You must avoid it.
Basically, these schools of thought are plain idiotic. You do not need to swing to any extremes if you want to get lean or shredded.
Here are five things you should do instead:1. Count Your Calories
The laws of thermodynamics dictate a change in your body weight. You eat more calories than you expend, you gain weight. You eat fewer calories than you expend and you lose weight.
It all comes down to this.
Any dietary pattern that you follow, any macro ratio you eat, whether you eat high carbs or high fat, in the end, it doesn't even matter if it does not put you in a caloric deficit.2. Eat More Protein
Protein or amino acids are the building blocks of your muscle tissue. If you want more muscle, you need higher rates of muscle protein synthesis.
Muscle protein synthesis is the process through which your body synthesizes more muscle tissue.
Target anywhere between 1.8 to 2.2 grams of protein per kilo of your body weight.3. Eat Your Fruits And Vegetables
Your mom used to tell you this as a kid. Eat your greens and fruits. You did not back then. You don't even now.
Fruits and veggies will ensure you are eating enough fiber for the day. It will keep you full, help you have good gut health, and provide you with micronutrients like vitamins and minerals.
There is no downside to it.4. Embrace Flexible Dieting
Flexible dieting, simply put, is a mindset.
A mindset that helps you see food as it is, nutritious and helps you towards your goals or non-nutritious and takes you further away from your goal. You stop seeing food as good or bad. You do not swing into diet days and cheat days which is more harmful. Read this piece. You eat highly nutritious food most of the time with a little less nutritious food sometimes that helps you stay on track.5. Stop Believing That You Need A Lot Of Supplements
If you go to buy a supplement for a particular goal today, the industry has developed so much stupid stuff that they can sell you one for anything.
A majority of these supplements are often useless.
Supplements that can be beneficial for everyone are whey protein, caffeine, and creatine monohydrate.
No BCAAs, no fat burners, etc.
Read this for more info on this.
Start doing these things in 2019 and get in shape. Not waste another year spinning your wheels.
Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you the right information and products without any false or fake claims. You can reach out to him at firstname.lastname@example.org and follow him on Instagram.