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PT Slabire

This document discusses the importance of diet for achieving fitness goals like losing fat, gaining muscle, or losing weight. It states that diet is 90% of what determines fitness outcomes, not exercise alone, and that diet is the hardest part for most people to maintain properly. A good diet requires being in a calorie deficit to lose fat, keeping carbs low at 20-30g per day, and doing both cardio and strength training for best results. Diet is emphasized as the key factor—you cannot out-train a poor diet.

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BogdanSpătaru
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59 views

PT Slabire

This document discusses the importance of diet for achieving fitness goals like losing fat, gaining muscle, or losing weight. It states that diet is 90% of what determines fitness outcomes, not exercise alone, and that diet is the hardest part for most people to maintain properly. A good diet requires being in a calorie deficit to lose fat, keeping carbs low at 20-30g per day, and doing both cardio and strength training for best results. Diet is emphasized as the key factor—you cannot out-train a poor diet.

Uploaded by

BogdanSpătaru
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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I really feel sad reading a bunch of people who labeled themselves as-Personal Fitness

trainers giving those advice’s, that you should life or do cardio to lose fat, it’s a shame for
the fitness and nutrition community.

If it was that easy, everyone would have lost weight and fat by simply lifting or doing
cardio, or every skinny dude would have reached his dreams packing all those muscles
by simply doing cardio and lifting. Everyone would have been happy without suffering,
there would be no obesity neither anorexia, everyone would have looked like they
dreamed off and every dream would have been achieved in matter of months.

The sad truth is:

To lose fat or weight, or pack on muscles it all comes down to one key point, the hardest
part of them all which is:Diet and how smart you are with your Diet, according
to your goals.

The 90% of your goals and fitness depends from your diet, which is the hardest part to
maintain, this is where people fail mostly, it ain’t easy to do a total lifestyle change and
to keep up with that in daily basis, while the other people enjoy their favorite dishes in
front of you, this is where your mental toughness plays a big role, this is where your
hunger to reach your dreams kicks in, this is the hardest part, because everyday you
have to battle your cravings and mind constantly, when it keeps telling you otherwise,
this is why people end up obese or never pack any muscles basically they fail on their
dreams, because they can’t seem to learn to control their mind and lead it, so no matter
how much they train they end up getting no where, because you can’t out train a bad
diet, if you go to the gym lift or do cardio you burn your calories, then when you go back
home you bing on them calories, you basically did nothing, you spike your insulin levels
with carbs and you just barely burn the carbs. This is what differs a successful athlete
from a guy who wastes time on the gym and does nothing, it’s not about how hard you
workout it’s about how smart you are with your diet, this is what makes those dreams
impossible for some, they workout and workout and workout and in the end they just
mess up their diet.

Doing Cardio or lifting weights will never work for you if your diet is SHIT.

If you are trying to lose fat and that is your main goal, you need to be on a calorie deficit.
1 Pound=3500 calories, you need to cut your calories from 500–800 on daily basis so
you can burn 3500 calories in a week which will make you lose a pound in a healthy way,
Cardio on the other hand will help you to create that deficit because you are burning
calories or add deficit to that deficit that you are trying to achieve, however if you are
eating on a calorie surplus you will never burn fat or lose weight, forget about it. Also if
you are consuming carbs you will spike your insulin levels and when you workout your
body will burn the carbs as a primary source of energy instead of your fat stores, if your
main goal is to lose fat, so basically you will be wasting your time, you need to be on a
calorie deficit, plus you need to keep up the carbs as low as 20–30 grams a day, do some
research on Keto diets and how it changed many lives/intermittent fasting and empty
stomach cardio.
Now if you go crazy on that calorie deficit and you never add resistance training you will
lose weight however you will end up skinny/fat, the more resistance you put the harder
the muscles get and the better you look.

So to sum it all:

You need a balance between your:

Diet-Cardio and Strength Training. None of those should be ignored in your


fat burning process.

You need to be on a Calorie Deficit with your diet-Keeping the carbs down
20–30 g a day, doing some cardio which is extra to force that deficit to
further more and doing Strength Training to keep up your muscles, so you
don’t end up losing your whole muscles, while that would shape your
muscles and make you appear more in shape with less body fat, you can
skip your cardio if you are on a deficit and still lose fat and weight, imagine
if you combine the both three that i mentioned.

To pack mass-it’s the surplus, however keep in mind packing muscle would make you
appear more attractive if you keep your diet clean, since most of the stuff that you are
going to gain would be muscle and no fat, if your diet is shit you will end up gaining
more fat then muscle, especially if you are on a surplus keeping the carbs low, you will
basically pack muscle and gain 0% on the process which would make you appear like a
fitness model.

The fat from weight differs. There are people out there that weight 200 pounds and
carry around 8–10% of body fat, that you would have never thought that they weight
that much, because their body carries muscles and no fat at all, while you got your
typical fatty who carries 200 pounds and has around 20% body fat, basically he looks
like a jelly bon, being all fat and stuff, so it’s all about your Diet and how clean you are
eating, even if you are on a surplus you will lose fat which is the most crucial part. So the
diet is the Key.

To lose weight-it’s the deficit.

Wish you all the best, hopefully this helped you a bit to understand what is going on.

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