My apologies about the lateness of this post, I'm going to have to blame it on Thanksgiving festivities and Black Friday!
Well let's get back to it. Now that we have motivated ourselves to want to work out and eat right let's talk about nutrition. Before I freak you out and say that you need to eat six meals a day and three of those meals should be fish and chicken, proper nutrition isn't all about strict dieting where you feel like you're not eating enough or foods you don't like. What I've learned as the most important thing about nutrition is that as long as you're not eating junk food and eating properly, that is the best diet to have.
Diet and nutrition is much simpler than lots of people make it out to be. The thing about being young and having a leaner build means that our metabolism is working efficiently right now. Ever had someone say to you, "For how much you eat I don't know how you don't gain any weight?!" Well I've heard that a couple times too. The key to gaining weight and having a muscular build at the same time is to work out your body hard and feed it often and right. It is true that you should eat around six small meals a day, it doesn't mean you have to pull out the chef's hat six times a day and make a full course meal. Being younger also means money constraints so it's not practical nor always possible to have all the right foods and to have an abundance of food to eat six meals a day. But that's ok! We can make it easy and non expensive to eat the right way!
The first thing is to eat as many meals up to six that you can in a day. Start out with something simple in the morning, an apple if your on the run out of the door, or a bowl of cereal, or fry up an egg if you have more time. Just remember that breakfast IS the most important meal of the day so make sure that you eat breakfast because it will provide energy for you for the rest of the day. With whatever you do throughout your day, school, work, etc., while you are at school for example pack a protein bar or a healthy snack and that could count as a second meal. Another meal replacement you can have is a protein shake or a weight gainer supplement, having one of these before bed and after workouts is the best time to take for the best results. Mix up your foods and just make sure that you are eating healthy and often for the best results. We all know that it is hard to not cheat on your diet and breakdown and have a burger every know and then, so have a cheat day or a cheat meal every know and then just to keep yourself sane and to treat yourself for your hard work! The best things to eat for protein is chicken and fish. Remember to eat your veggies, try to eat a good amount of fruit, and stay away from the junk food! Having a scoop of peanut butter everyday can also be a meal replacement and is good for weight gain because peanut butter takes longer to digest. Also having supplements like a daily multi-vitamin, a pre-workout/creatine drink, a post-workout/protein shake, and other supplements can be very beneficial to your nutrition and your size, but will come at extra cost.
We will get more into supplements and foods as we go on, and next week we will talk about specific workouts and how to exercise properly. For now get in the gym do simple workouts at an easy weight and get yourself ready for what is to come! Running, stretching, pull ups, push ups, dumbell curls, and a leg press would be simple workouts to get you ready to really start working out. Also get started on that diet and eat right!
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