Diet Plan For Beginners In Gym is going to be a weight loss diet that helps you quickly and easily start losing weight. If you’ve been to the gym before then you know everyone hits their plateaus and can’t seem to lose weight like they’d like. This is why finding the best diet plan for beginners in gym will be a good idea if your goal is quick weight loss.
Gym Diet – Pre-Workout Foods
Focus on carbohydrates as all pre-workout meals or snacks to provide the body with energy to last the full session. So, if energy levels are sub-optimal, then performance will suffer and have a consequent impact on our rate of adaptation.
Thus, to prime the body for performance, consume complex carbohydrates, for example whole-grains, oats, beans, nuts, fruits, and vegetables. Also, be aware not to consume them just before the workout as they take time to digest. The recommendation is to consume complex carbs one to two hours prior to exercise to allow for full digestion.
Next, focus on simple carbohydrates in a gym diet plan as they take less time to digest and provide the body with energy. It may even be recommended to consume some simple carbs during a workout to maintain energy levels and performance.
For example, white bread, jam, granola, cereal, sports drinks, and fruit are all viable options for a pre-workout, energy-boosting snack.
While the focus should predominantly be on carbohydrates, nevertheless it is also important to consume some protein prior to stepping into the gym. So, to support muscle recovery and growth, protein levels should be maintained at a high level throughout each day.
Gym Diet – Post-Workout Foods
The purpose of post-workout nutrition is two-fold, firstly, to promote muscle recovery and secondly to replenish energy. Therefore, the focus should once again be on consuming good quality protein and carb foods.
As previously reflected on, the stress of training causes micro tears to occur to the muscles that must be repaired. So, consuming protein will cause a process known as muscle protein synthesis (MPS) to occur accordingly. It will also begin the repairing process and prevent muscle breakdown.
Furthermore, there is a widely held belief that protein timing is extremely important for maximizing growth. However, a number of recently based studies have indicated that total daily protein intake is of greater importance than the timing.
Therefore, High-protein foods such as lean beef, chicken, pork, turkey, eggs, dairy, seeds, quinoa, and nuts should be prioritized. Also, protein supplements, like protein shakes and bars, can serve as a convenient tool for effectively boosting protein intake.
Carbohydrates should also form part of post-workout nutrition as the energy that has been expended during exercise must be replaced. Your Gym Diet plan for muscle gain must include the necessary nutrients.
Also for a proper Gym diet plan, it is advised to consume protein and carbs together as this will have the most pronounced impact on recovery. Thus, this enhances protein and glycogen (energy) synthesis. Moreover, a ratio of 3:1 carb to protein is prescribed for optimizing recovery.
Ideal 7 Day Gym Diet Chart Plan
While calories and macronutrients are important, the ideal gym diet must be one that positively influences health. This is a diet that is rich in vitamins and minerals where all three macronutrients are consumed and nutrient-sparse foods are restricted.
Meanwhile, let’s find a 7-day gym diet plan for you:
Gym Diet Plan Chart – Day 1
|Breakfast||Oats Banana Pancakes with|
|Lunch||Multigrain roti along with palak chicken and Avocado bell pepper salad|
|Brown rice, peas paneer curry, sprouts vegetable salad|
Gym Diet Plan Chart – Day 2
|Breakfast||Oatmeal with Greek Yogurt & Seasonal fruits|
|Lunch||Multigrain roti, fish curry, vegetable salad|
|Pre-Workout Snack||Toast with Jam|
|Broken wheat khichidi along with carrot raita, egg white, and vegetable salad|
Gym Diet Plan Chart – Day 3
Whole Grain Toast
|Lunch||Quinoa upma, chicken and broccoli salad|
|Pre-Workout Snack||Mixed Nuts & Dried Fruits|
|Lean Beef and vegetable curry, brown rice, cucumber raita|
Gym Diet Plan Chart – Day 4
|Breakfast||Oatmeal with Honey|
Whole Grain Bread
|Pre-Workout Snack||Toast with Peanut Butter|
Gym Diet Plan Chart – Day 5
Whole Grain Toast
|Lunch||Grilled chicken vegetable roti rolls|
|Pre-Workout Snack||Mixed Nuts & Dried Fruits|
|Chicken Stir Fry|
Spring Onion, Peppers & Broccoli
Gym Diet Plan Chart – Day 6
Whole Grain Toast
|Lunch||Whole Grain Chicken Wrap|
Black Beans, Peppers & Greek Yogurt
|Pre-Workout Snack||Apple with peanut butter|
|Keema bhurji and multigrain rotiLean Beef Mince|
Gym Diet Plan Chart – Day 7
|Breakfast||Oatmeal with Nuts|
|Lunch||Whole wheat pasta with chicken and|
|Pre-Workout Snack||Granola or Cereal|
|Fish curry, boiled green peas salad|
On the whole, the above guide will prove to be useful, yet be aware that when it comes to nutrition, everyone is different. Not only will physical attributes determine your nutritional requirements, the goals that you have set will also influence your diet.
For example, two goals that are extremely common are fat loss and muscle growth. So, in order to lose fat, calories must be restricted which will cause stored body fat to be broken down. On the other hand, as for muscle growth, calorie intake must be increased to build significant muscle size as additional calories are required to accelerate the recovery process. A gym diet plan must be a combination of micro and macro nutrients.
Meanwhile, macro-nutrient demands for both fat loss and muscle growth are similar. Firstly, protein intake should remain high for both. For muscle growth, protein is evidently required for building mass. Hence, the role of protein in fat loss is to prevent muscle tissue breakdown as far as possible.
So, carbohydrates are extremely important in energy and replenishment. Therefore, those looking to lose weight and build muscle should get the majority of their calories from carb sources.
While consuming healthy fats is important, nevertheless reducing the total amount of fat consumed helps to most effectively restrict calories. This is because, at nine calories per gram, fats contain the greatest number of calories per gram. For example, protein and carbohydrates both contain four calories per gram.
Foods to Avoid in Your Gym Diet Plan
In the same way that proper nutrition has the potential to optimize performance and adaptation, improper nutrition can detrimentally affect progress and health. The following three foods should be avoided or limited as far as possible.
For instance, trans fats are a type of dietary fat that has consistently been shown to impact health. While trans fats do naturally occur in small quantities, artificial trans fats are notoriously hazardous. Artificial trans fats can be found in baked goods, fast food, and many snack foods.
Similarly, many simple carbohydrate foods do not have great nutritional value and contain a high amount of sugar. While they may be useful for a short term energy boost, consuming a large number of simple carbs can be detrimental.
Eating a great quantity of simple carbohydrates will spike blood sugar levels initially. However, very quickly, blood sugar levels will nosedive and can leave you feeling lethargic which is less than optimal for exercise and performance.
Although technically not a food, alcohol is a substance that should also be limited as far as possible. Since there is much research to indicate that alcohol negatively impacts recovery and may even interfere with the muscle-building process, it might be good to stay away from it. So, it is not great to include it when you are detoxifying with your gym diet plan.
Nutrition Do’s and Don’ts
This final section will highlight a number of do’s and don’ts to help keep you on the right track with your nutrition for optimal results of your gym diet plan.
- Consume all 3 macronutrients
- Ensure that you are eating a wide range of fruit and vegetables for comprehensive consumption of vitamins and minerals
- Especially choose complex carbs over simple carbs
- Ensure that you are consuming protein regularly throughout the day
- Consume unsaturated fats over saturated and trans fats
- Moderate your consumption of produce that will negatively impact health and gym progress
- Maintain hydration levels accordingly
- Cut a macronutrient from your diet as all are required for specific functions
- Skip meals, especially in the lead up to or after a workout
- Eat a “heavy” complex carb meal too close to beginning a workout
- Rely too heavily on simple carbs to fuel performance
- Make poor nutritional choices for the sake of gaining calories
What should I eat before a workout?
Let the timing of your workout determine this. If you’re training first thing in the morning, you’re welcome to have nothing but water beforehand. Black coffee is fine, too, and may actually increase the amount of fat you burn in the session.
Assuming you had dinner the night before, your body will still be flush with amino acids (components of protein) and stored carbs, so there’s no immediate need to fuel your training any further. In fact, eating carbs right before can limit the fat you burn during a session.
On the other hand, if you’re training in the afternoon or evening, you can have some protein and carbs an hour or more before the workout to power you through it; 25 grams protein and up to 50 grams carbs is fine
What should I eat after a workout?
A 2000 study in the European Journal of Applied Physiology gave male subjects one of the following to consume after weight training: a 6% carb solution, six grams of amino acids, a combination of both, or a placebo. Those drinking the carb and amino acid shake experienced greater muscle gains than any of the other groups, which the researchers concluded was because the concoction did the most to reduce muscle protein breakdown after training.
The exact amount of protein and carbs you should eat is a subject of debate, but most nutritionists agree that consuming some is better than none.
We like a 2-to-1 ratio of carbs to protein—such as another 50 grams of carbs and 25 grams protein. A protein shake would be ideal at this time because it digests quickly, getting the nutrients to the muscles fast when they need them most to begin the recovery process.
However, whole food can work as well. If you’re short on money, Miyaki says one or two pieces of fruit provides enough carbs to stop your muscles from breaking down, and will jump-start growth. You can pair fruit with a lean serving of protein, such as white fish.
One more point to make here: By “workout” we mean weight training. You don’t need to follow any specific menu before or after a cardio session. In fact, as with weight workouts done in the morning, you’ll burn more calories from fat if you avoid eating before a cardio session.
6 STEPS TO CREATE YOUR OWN FITNESS & DIET PLAN
You’re ready to start a new diet or fitness regimen but not quite sure where to begin. It’s a common predicament — with so many different fitness and diet plans available on the internet, the prospect of selecting the right one for you can be intimidating. Each program looks completely different, so how are you supposed to know which one will actually work?
While many fitness and diet plans promise to deliver exceptional results for every participant, they often fail to live up to their lofty claims. In reality, no good one-size-fits-all approach to dieting exists. A plan that works wonders for one person could prove disastrous for the next. Hence, the need for a targeted system that takes your unique situation into account — a customized exercise and nutrition regimen built with your unique goals and fitness level in mind to deliver real results.
While it’s easy to understand the need for a targeted approach, you may be overwhelmed by the sheer variety of options available. This information overload can make it difficult to get started. To that end, we’ve outlined some key steps you can take to craft a fitness and diet plan that works for you.
1. BEGIN BY IDENTIFYING YOUR GOALS
Have you taken the time to define your wellness goals? Without a clear objective in mind, you’re unlikely to make significant progress.
Your current goals may look different than those held by your friends and family members — and you may adjust your goals to reflect your changing life circumstances over time. Common themes include:
- Losing weight
- Building lean muscle mass
- Reducing blood pressure and cholesterol
- Running a marathon or completing a triathlon
As you determine which objectives should underscore your diet and fitness efforts, opt for SMART goals. This commonly used acronym helps you develop goals that can realistically be achieved with a little planning and effort.
WHAT ARE SMART GOALS?
Does your current goal involve a general desire to lose weight or build muscle? Without a precise definition, you may struggle to understand what your goal actually entails and whether it’s healthy or within reach.
When setting fitness goals, it’s essential that you use detailed language to describe exactly what you want to accomplish. Research suggests that people who use vivid language when writing goals are between 1.2 and 1.4 times more likely to reach their desired outcome.
If you’re struggling to develop specific goals, try this simple trick: draft an objective that would make it easy for anyone to understand what you’re looking to accomplish. Better yet, get others in on the effort. After you’ve reflected on and drafted your initial goals, let a friend read them and explain your goal in their own words. If their understanding lines up with yours, your goals are clear.
What do you want to accomplish? Be as precise as possible. For example, saying “I want to lose 5 pounds in a month” is better than “I want to lose weight.” People who get specific with their goals are more likely to achieve them. To find the right meal recipes for your diet, check Kitchenistic for more.
How will you know when you’ve achieved your goals? Numbers will get you motivated at the outset, while also making it easier to track your progress. This, in turn, will help you stay on track, even when the going gets tough.
Measurable fitness goals can take many forms. While many people immediately thinking of losing a certain amount of weight, you can also aim to finish a race in a certain amount of time or bench press a specific amount of weight.
There’s nothing wrong with setting ambitious goals, but beware: if you set unrealistic goals, you may lose motivation when your results fall short. When possible, stick with short-term, attainable goals that move you incrementally toward your long-term goals. For example: if you would eventually like to lose fifty pounds, resist the urge to set the huge goal of dropping it in six months. Instead, focus on the next thirty days and what you can do to lose a more realistic five pounds. Once you’ve achieved this initial goal, you’ll be fired up to move on to the next step. How does your goal fit in with your current lifestyle? Will you have to make several major changes all at once? Will you receive support from your friends and loved ones? If the goal is not compatible with your current situation — or if you lack the equipment needed to accomplish it — you’re setting yourself up for failure.
This is a common problem among new parents. The idea of cooking all meals from scratch or spending an hour at the gym each day might be appealing, but their lifestyle (busy days, sleepless nights, and a general increase in stress) probably won’t support this. In this situation, a relevant goal might involve a bit more flexibility; perhaps half an hour in the home gym every day, but with more intense HIIT exercises.
Every goal needs an end date. Without this key inclusion, there’s no urgency — and the temptation to procrastinate will be strong. Yes, you can aspire to lifelong goals and lifestyle changes involving holistic health, but you still need to set smaller, more manageable goals along the way. Using the above example of losing five pounds in a month, you can set an initial date for your end goal, and, if needed, set a new, more ambitious objective after you lose those first few pounds.
2. PLAN YOUR WORKOUTS
You’ve set your SMART goal and are ready to get moving. In your excitement, however, you risk going too hard out of the gate and getting overwhelmed, or worse, injured. Instead, begin by choosing one new workout that suits you.
Not sure which workout style to try first? Most forms of exercise will fall into at least one of these categories:
These exercises work all the major muscles of your body, including the arms, legs, core, and back. The end goal: build muscle mass. This will increase your metabolism, making it easier to lose weight even when you’re not actively exercising. Additionally, strength training tones your body, helping you achieve a fitter appearance regardless of what you see on the scale.
Examples of strength training exercises include:
- Using free weights, such as dumbbells or kettlebells. These may be used for lifting, as in bicep curls, or added to common bodyweight exercises such as squats or lunges.
- Weightlifting with stationary gym equipment. Many people appreciate the convenience of home gyms.
- Bodyweight exercises that incorporate resistance. Top options include planks, push-ups, leg raises, or wall sits.
- Yoga. Poses such as the warrior can improve strength, flexibility, and even mental clarity.
If you’ve previously skipped stretching, it’s time to reevaluate your approach to working out. Exercises that stretch your muscles are important because they help improve your posture and balance. They also help you prevent or recover from injuries. Being flexible allows you to enjoy activities with greater ease and less pain.
A little additional range of motion can go a long way toward making your long-term goals more attainable — and making you feel more comfortable in the meantime. If you’d like to improve your flexibility, try these exercises and activities:
- Tai chi
Whether you love it or hate it, cardio is fundamental to your health. Regularly raising your heart rate during workouts can help you lower your risk of heart disease.
Variety is one of the greatest benefits of cardio. A vast range of activities can get your heart pumping, and, if you keep at it, you’ll find at least one you love or that is easy to stick with on a long-term basis. Examples include:
- Cross-country skiing
- Brisk walks
- Machines such as the treadmill or elliptical
- Group sports such as basketball, football, or volleyball
- HIIT workouts
With so many great options available, it can be tough to know where to start. When in doubt, opt for activities that you have access to — and time to pursue on a regular basis.
Find creative ways to fit movement into your schedule in a way you enjoy. For example, if you move at a quick pace, walking the dog can count as your daily cardio. If you love to watch sports on TV, hit the recumbent bike while you enjoy the big game.
3. CREATE A SCHEDULE
Despite being armed with SMART goals, fun activities, and the best of intentions, you may struggle to fit in time for your workouts. Such obstacles may be fueled, in part, by your busy schedule. Still, it’s easy to fall into the trap of relaxing on the couch instead of working out when your exercise session isn’t explicitly written on the calendar.
A simple workout schedule can shift your mentality by establishing a positive habit and ditching the inner “should I or shouldn’t I” negotiations that hold you back.
Begin by writing down exactly which exercises you’ll do with set days and times. This information can be detailed in a calendar or planner. Better yet, set a reminder on your phone. Congratulate yourself for a successful workout with a checkmark — you’ll be amazed by how satisfying this simple action feels.
4. DETERMINE YOUR DIET
Like it or not, there’s truth in the cliche about abs being made in the kitchen. You could spend hours on the treadmill and still gain weight if your diet primarily consists of prepackaged foods containing simple carbs and excessive trans or saturated fats.
A variety of healthy diet plans can complement your workout efforts. Common examples include clean eating and the Mediterranean diet. No matter your preferred route, plant-based foods should receive special attention. Daily essentials include fresh (or frozen) fruits and vegetables, as well as whole grains. Aim for a balanced mix of protein, healthy fats, and carbohydrates. Timing may also be a consideration; some people swear by intermittent fasting, while others simply limit midnight snacks.
5. CREATE A MEAL PLAN
Meal planning is a fundamental principle of healthy eating. If you prepare nutritious meals and snacks in advance, you’ll be less susceptible to the lure of processed meals and fast food. You can even use the time you save with meal prep to fit in more exercise.
To begin, search for recipes that align with your diet of choice. Find a few meals you find appetizing and create a list of groceries. Stick exclusively to this list while at the store.
Following a successful grocery shopping trip, set aside an hour or two to prep your meals all at once. Chopping produce and cooking grains in advance will help you save valuable time during the week.
6. REEVALUATE YOUR GOALS
Commit to your new diet and workout plan for a full month. At the end of the month, reevaluate to determine if your regimen is effective. Ask yourself the following key questions:
- Did you follow the diet and exercise plan you created?
- Did you enjoy your workouts? What about your healthy meals?
- Did any time constraints make it difficult to stick to your exercise plan?
If you found that following a new diet or workout was too difficult, consider making a few modifications. Lighter workouts or a more appetizing meal plan should help. If, however, you’ve had success in your first month, keep going. Keep in mind that you can always change foods or workouts that eventually grow boring. Continual reassessment will keep you feeling inspired as you make progress toward your goals.