One of the most common goals for most is to loose weight, tone and tighten. People ask how can you loose weight and put on muscle at the same time? This is a hard balance to obtain but is very doable if you know what your are doing. Unfortunately, most mainstream diets out on the market put you in such a caloric deficit it can be almost impossible to get through a full workout! When you don't have enough fuel you will not have enough energy to push through a hard workout.
Most diet programs talk about caloric in take. The baseline idea is eat less calories and smaller portions and you will loose weight. However, now that you have cut your calories you have also cut nutrients. This can be counter productive to what your goals are. When your nutrient levels drop your metabolism also drops making it harder to loose weight and even harder to build muscle. It isn't all about calories in vs. calories out!
To build muscle your body requires the proper nutrients to repair and rebuild itself. The great thing about this is if you are in taking a high amount of nutrients you will not need to consume to many calories. What I mean by this is the foods you eat need to be nutrient rich. Good examples are spinach, carrots, bananas, almonds, quinoa and sweet potatoes. In other words eating 1000 calories of chocolate chip cookies is not the same as eating 1000 calories of spinach.
So when you are embarking on a diet plan, first, think of it more as a lifestyle change. We tend to view diet plans as temporary. Eating healthy should be a lifestyle. Second, a calorie is not just a calorie. There are calories that are much higher in quality (chocolate chip cookies vs. spinach). Third, work on getting many of your calories in the raw form.
When your body is getting the nutrients it needs your body will be able to build muscle while loosing fat because by eating high nutrient rich foods you will not need to consume as many calories to meet your bodies nutrient demands.
Changing your eating habits is a big part of getting results in the gym. Small changes can make a big difference. Talk to one of our personal trainers to get further help and guidance so you can reach your goals!