Training Diets 101: Muscle Building & Toning

               For any of you out there that have begun somewhere to get in better shape or to jump on the fitness bandwagon, you understand the struggle of diets. Even the word “diet” will make anyone cringe. The unfortunate thing is that diet is half the battle of any fitness related goal, but it really does not have to be the worst thing to ever participate in. Learning to eat for your body and its’ needs can really make an impact in reaching those goals.

               I am sure everyone has heard of protein building, cutting, and the unhealthy starving. Listening to what your body needs takes time as well as mastering a proper diet. I have spent the last 4 years moving fully away from dairy almost entirely because I have found that a “sensitivity” just does not explain it. I have progressed with lactose tolerance issues to the point that it is painful to digest it. This is the type of thing you need to listen to whether it is digestion problems that we all know of after spending quite some time in the restroom or simple acne with certain foods. These sensitivities even if minor can play a big part when attempting to build muscle or lose weight.

               Understanding needs is, also, an aspect that needs to be learned and no I am not talking about eliminating foods. I am referencing learning what a balanced diet is for your fitness level. If heavy lifting and bulky muscles is your goal, lots of protein, moderate smart carbs, and lots of water will be primary goal. If you are looking to slim and tone, lower protein, lots of greens/fruits, metabolism boosters are going to be your friend. From my more recent experiences, I have going between protein building and cutting attempting to find a good fit for me. I have found that I absolutely love cutting and moderate dieting rather than protein building which I find is a heavy time for me. I usually am super tired and bulked making some things more difficult which why I love to slim/tone everything post build. I am actually in the middle of a week of cutting after 5 days of heavy protein building. 

               Lastly, learning is the most important aspect of proper balancing a diet with your fitness routine. Learning what your body responds to well will allow you to remain on track for any goal. You are not going to gain anything if just run, but you are also not going to lose anything if only lift. Personally, since I had played volleyball for so long, my body is very accustomed to high intensity interval training, so I do very well when performing a sprinting interval routine on the treadmill. This is my best way to run oxygen in my blood, but on the other hand it does not give me a consistent sweat and high cardio, so I love stair routines. BUT THE MOST IMPORTANT PART OF LEARNING IS LIFTING! I cannot stress how important learning to lift properly is for reaching goals. There are sooo many muscles that need to be targeted not to mention that when lifting, you continue to burn energy even after you have left the gym. The results and work are long lasting!

               Overall, remember that your body may be different from others and there is no perfect way, but there is a healthy way. Listening, understanding, and learning to what your body needs will help you progress towards any goal. 
Check out The Academy of Nutrition and Dietetics that has some great information about eating well as women, so make sure you check out their awesome Informational Page.