To get the maximum results from your calisthenics or CrossFit training routine, you need to make sure that you are focusing on the foods you eat. You can exercise every day with little results if your nutrition is not correct. In comparison, training is a lot simpler than altering your diet.
Do not let setbacks in your diet discourage or hold you back. Many people find that they are able to stick to their nutrition better by including one cheat day a week. Cheat day is a day where you can eat anything you choose and are not required to track your calories.
On every other day, you need to make sure that you are eating the proper amount of calories to meet your fitness needs. It doesn't matter if you are trying to add additional muscle mass or losing weight without the correct nutrition you will not get very far with either of these goals.
Meeting your body's calorie requirements is only part of what you need to do. You also need to ensure that you are getting as many of those calories from whole food sources and not processed foods for maximal results.
The goal that you are trying to achieve will determine the diet you should be using. In either case, there are some general guidelines you should use like ensuring you are eating a balanced diet. You should also be getting 8 hours or more of sleep ever night.
Sleep deprivation has been shown to reduce the amount of muscle mass you can gain. It also reduces your bodies ability to lose fat. This is because when you are lacking the proper amount of sleep cortisol levels in your body will be at a higher value. When cortisol raises your insulin will also raise, this results in your blood sugar dropping and is shown to increase cravings for sugary, fatty foods. This will make it harder for you not to indulge in the foods you know you shouldn't be.
We offer tools to help ensure you understand the number of calories a day you need to eat based off of your goal, weight, height, age, and gender. Then you can use our free calorie counter/food log to make sure you are not under or over eating. Our Calorie Counter Software will show you a breakout of your calories, protein, carbohydrates and fats that you consume daily.
As your weight changes from week to week and month to month, you will need to recalculate your calorie requirements. Using the tools we provide will allow you to recalculate you new calorie requirements in seconds. This will help ensure you continue making progress towards you fitness goal in the least amount of time possible.
To lose weight while maintaining your health, you should be losing one to two pounds in a seven-day period. Any more than this has shown to be unhealthy for an individual. The only exception to this is for people who weigh over 300 pounds. For bodies that weigh over 300 pounds losing 1% of body weight is acceptable and within safe weight loss threshold.
Protein For Your Calisthenics Or CrossFit Diet
Calisthenics and CrossFit diets require the same calorie requirements as any other training program. To lose weight you need to make sure that you have a calorie deficit and for gaining muscle, a calorie surplus is required.
To build muscle or lose fat you need to focus on consuming the proper amount of protein each and every day. The average amount of protein you should be eating is 1 gram of protein for every pound of body weight you have.
If you are using calisthenics for weight loss, you should up your protein intake to 1.2 grams for every pound of body weight. This has shown to accelerate the fat loss process for the majority of people.
You also need to make sure that you are spreading the amount of protein you are eating each day over four to seven separate periods. Our body are only able to ingest around 40 grams of protein at a time. Our body is not able to process any more than this in a single sitting.
So the more you weigh, the more times you are going to have to eat protein throughout your day to reach the proper amount of daily protein that you require.
for more information on your protein requirements and food sources with high protein check out our post on how much protein you should be eating.
Paleo, Primal, Zone Diet Eating Habits
Many people involved in Calisthenic or CrossFit training seem to use one of these eating habits for fat loss and see great results. The reason this works for many individuals is that they end up consuming a lower amount of daily calories. Many of the foods allowed on these meal plans are low-calorie foods but take up the same amount of room in your stomach. This will make a person feel full and help to reduce the volume of calories that they are eating. It also proves useful for people trying to cut the amount of fat on their body well maintaining much of their muscle mass.
Paleo eating has become more popular for many people with autoimmune diseases. Many people find that using a Paleo Diet they eliminate hidden allergens helping to reduce the effects of their autoimmune disease. Others without hidden allergies may find their condition worsens as they are creating nutritional deficiencies in their vitamin levels.
Many Paleo dieters find that they are lacking in calcium, iron, and zinc. If you do decide to eliminate food groups for these eating methods you should have your vitamin levels checked every few months to ensure you are not creating any vitamin deficiencies. People mostly find Iron and calcium deficiency using these diets but this can easily be corrected with supplementation. Zinc is less likely as nuts and meats will provide your body with adequate levels.
You need to be especially careful with your calcium levels as training can put high levels of stress on your bones. Having low calcium levels is shown to weaken your bones and will increase your chances of injury under heavy weight loads.
Training to gain muscle mass is where many people find that these eating methods fall flat. Using these methods for muscle mass gains will require you to focus more on natural foods with higher calorie counts.
So you will need to concentrate more on foods like nuts and less on fruits and vegetables that have low-calorie counts in comparison. To gain mass, your body needs to have a calorie surplus. This is where tracking of your foods becomes even more important to ensure you are creating a small calorie surplus each and every day. With the foods, paleo allows you will need to eat quite a bit of food to meet your macro levels (carbs, protein, and fats). Our Calorie Counting Software will allow you to view your macro levels to help ensure you are getting the proper nutrition.
Regardless of your goal, you should spread your eating out over four to seven meals to help keep your metabolism as efficient as possible. This will assist in ensuring the foods you are eating are digested and used by your body.
Our bodies are only able to utilize so much of any mineral/vitamins within one sitting. By spreading your meals out, it will allow your body to digest and use maximal levels of the foods you are eating.
Paleo limits the foods you are to eat down to lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and no sugar. Foods that are excluded from a paleo diet are grains, legumes, white potatoes, dairy, and corn.
The primal diet plan is similar to paleo but allows some dairy foods like creams, butter, greek yogurts, and some cheese (but these should only be included in a few meals, and only minor amounts should be consumed).
This plan requires the most work out of all of them. All of your meals need to be weighed and measured. Your eating habit for the day is preplanned since each of your snacks and meals get broken into blocks. If you like analyzing every single aspect to your food and are excellent at preplanning your meals you may want to give it a try. The traditional zone plan allows for small amounts of daily grains, but many chose to follow the Zone plan while using the same limitations that the paleo diet imposes.
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