If you are wanting results you have to come to the realization that nutrition will be 80 % of the results. If anyone has done a Beachbody workout and didn’t really see great results just ask how their nutrition was. If you want mediocre results all you need to do is put in mediocre effort. On the other hand if you are looking for amazing results you are going to have to commit to the nutrition just as much (more really) than the workouts themselves. The same goes for getting ripped, losing weight, and dropping body fat. Each Beachbody workout is set up for you to succeed simply by following the plan that has been laid out before you. The nutrition guides are just as important aspect to the workouts as the workout calendar. If you take an hour a day to workout you need to focus on the other 23 hours on nutrition.
Why is it some people have amazing results! And other’s don’t? What’s the difference in these people…NUTRITION! I’ve said it before, nutrition is going to be 80% of the results. So it’s important to take your nutrition as serious as you do the workouts.
3 Reasons People Will Fail:
- People start eating like they are on a “Diet”. Eating improperly leads to no energy.
- People try to go gung-ho and make drastic changes to quickly
- Simply just don’t know where to start
What you need to realize is you don’t have to start with “perfect” nutrition. Making gradual changes each week can lead to more sustained nutrition plan than jumping all in and quitting. Remember it’s NOT about the scale!
Top 3 Goals For Weight Loss
- Lowering our body fat percentage
- Building lean muscle
- Having energy
3 Must Haves:
- A strong desire to make a change in your life.
- Know that it will be hard and you’ll need to put in the effort.
- And to be willing to take action to get things done.
4 Critical Keys To Success With Your Nutrition:
- Throw Out the junk food!
- Stock up with complex carbs, lean protein and healthy fats
- Get the right Calorie goal
- Pick the correct macronutrient ratio
How Do We Lose Body Fat?
Lower your sugar intake
Why worry about sugar? When you consume sugar your blood sugar spikes. To combat this your body releases insulin, which is used to bring your levels back down. When this scenario happens the food is stored as FAT and can cause you to CRASH! We want this to be used as energy so we can burn it. To fix this problem we need to eat mostly complex carbs and limit simple carbs and sugar as much as you can.
Eat Whole Foods
Your metabolism will be on fire with whole foods, burning up calories. Why is this? You body knows exactly what to do with whole foods. Whole foods give you energy and boosts your metabolism. We need to avoid processed foods and of course fast food restaurants.
With an extreme workout you’ll need to eat like an athlete. This means we need to eat a lot of lean protein. Don’t worry, it’s not going to bulk you up. A high protein diet can help you lose even more body fat. So how much protein do you need? We need to start with something like this 50-30-20. Not sure what that means? Basically it refers to how much protein, carbs and fats you consume in your nutrition. In this scenario 50-30-20 refers to 50% of your diet is Protein, 30% of your diet are carbs, and 20% of your diet are healthy fats.
In order to lose weight we have to create a calorie deficit. Meaning we burn more calories than we consume. Figuring out how many calories you need to lose weight will depend on these three factors: Current weight, daily activity and your goals.
Finding the Right Nutrients
Many companies are adding in ingredients that contain chemicals that real havoc on our metabolism. So we need to avoid these additives: High Fructose Corn Syrup, preservatives, transfats and artificial sweeteners. Although avoiding these will help, it’s not enough. We have to nourish our bodies with healthy nutrients. Such as: minerals, vitamins, amino acids, digestive enzymes, fiber, omega 3’s, antioxodants, and prebiotics.
How Much Should We Be Eating?
Our body’s use our food as energy in 3 ways, your resting metabolism, your daily activity and exercise. If we were to eat the same amount of calories we burn we would maintain our weight. So to lose weight we need to create a deficit and eat less than we burn. BUT, if we don’t eat enough calories the body will go into what’s called the “starvation mode”. Which will cause it to hold onto excess fat making you feel sluggish and without energy. Depending on your weight and goals you can have a calorie deficit of 500-1,000 calories.
Figuring Out Our Calorie Intake
Sedentary lifestyle (desk job): Current weight in pounds x 12 = Maintenance Caloric Needs.
Moderately active lifestyle (server in a restaurant and/or doing one of our entry-level programs, like Power 90® or Hip Hop Abs®): Current weight in pounds x 13 = Maintenance Caloric Needs.
Once you have the figure we would need to subtract 500-1000 calories to create a deficit for weight loss.
Putting It Together
Don’t want to do the math? Below I have some recommendations to use for each phase. Feel free to give them a try.
There are 3 main macronutrient ratio’s we want to follow with Beachbody programs like P90X, Insanity or P90X2, just to name a few.
Fat Shredder: 50-30-20 (Protein/carb/fat)
Start Here – This is a high protein diet used to help melt fat away quickly. We need to stay on this ratio until we are within 2-4% of our body fat percentage goal.
Energy Booster: 40-40-20 (Protein/carb/fat)
Once we are within 2-4% of our body fat percentage goal we’ll switch to the energy booster ratio’s. This is where we will add in more complex carbs for more energy. You can stick with this ratio unless you decide you want to increase your muscle endurance or muscle mass.
Energy Maximizer: 20-60-20 (Protein/carb/fat)
Carbs are significantly increased here to help you build muscle mass and maintain energy with a high intensity workout program.
TIP- DO NOT skimp on you water intake. Drink lots of it and often.
How Do I Track My Ratio’s?
The one I recommend for all my Challenger’s is MyFitnessPal. It’s a free app for your smart phone or tablet. It not only will track your calories and macronutrients but you can customize it to the setting you need. I’ll show you exactly how to set it up here.
What Supplements Do I Need To Succeed?
If you are looking to lose fat the healthy way and I had to recommend only one supplement I would recommend Shakeology. This will be the foundation to your nutrition. Remember early in this article where we talked about finding the “right nutrients”? In one glass of Shakeology you’ll get all of the right nutrients your body needs and that’s everyday! It does come at a premium price and I’m sure you are skeptical as I was too. But I have to say once I started Shakeology (over 2 years ago) I havent looked back. You’ll need to decide if it’s worth it for yourself, but I highly recommend it. Click here to check out the supplements I use.
What is Shakeology?
If you are unfamiliar with Shakeology I wanted to just give a brief explanation. It’s basically a meal replacement shake that you would drink once per day. It’s designed to help you lose weight (and fat) as well as give you extra energy. How does it do this you ask? Because it contains 17g quality carbs, 18g quality protein and some of the worlds most popular superfoods. It can help improve digestion, eliminate toxins, lower cholesterol, improve your hair, nails and skin and of course lose weight and increase energy. This is why I drink it everyday, usually for my morning snack. You can learn more about Shakeology here.
If you havent decided on a workout just yet you can checkout some of our reviews here.
I have been adding more nutritional lately tips so I thought it would be a good idea to make an “all in one” page to make it more easily accessible for you. If you want to get a good grasp of nutrition I’m hopeful this page will help you nail it down. I want for my entire Team Fit Force team to have great success with their workout results! If you haven’t done so yet please feel free to join our Facebook Group by clicking here.
Don’t have a workout yet, or just not sure where to begin?: Get Started Here
P90X Work Sheets With Nutrition Guide (Complete with nutrition guide and calorie calculator)
Once you have your goals and plan laid out the way you want, it’s important to stay accountable. If you’d like you can connect on My Fitness Pal so we can keep other’s nutrition accountable click here. You’ll want to make some minor changes and make sure My Fitness Pal is set up correctly before you start using it. Click here for some tips on getting it set up correctly.
You need to decide on which workout program you are going to tackle and which Macronutrient ratio’s you need to meet in order to hit your workout goals and cut the amount of time it takes to get there.
Now that we have that all the nutrition figured out we need to take a look at any supplements you might want to add to your nutrition. Supplements can help maximize your fat loss and muscle-building results.
You’ll hear the trainer’s many times in almost every Beachbody program say “check your heart rate” or “make sure you’re in your zone”. We can take a closer look at what they are talking about with our Free Team Beachbody account.
We know tracking our nutrition is essential to get the best results possible. But we need not stop there, we need to track our workouts as well. Whether in a note-book, a spreadsheet or online in the WOWY Supergym at Team Beachbody. Another way is to print out the workout worksheets which you can do so below: