WHY IS DIET CRUCIAL FOR WEIGHT LOSS WHEN GOING TO THE GYM?

Working out at the gym accelerates fat burning and muscle building, but diet determines up to 70% of weight loss success. A well-structured diet not only helps control calorie intake but also provides essential nutrients to maximize workout efficiency. So, how can you enjoy delicious meals while maintaining a fit body? Let’s explore the answer with Rock IT in this article!

Members training with a personal trainer at Rock IT

1. PRINCIPLES OF A SCIENTIFIC WEIGHT LOSS DIET FOR GYM TRAINING

1.1. CALCULATING TOTAL CALORIES

TDEE (Total Daily Energy Expenditure): The total calories burned in a day.

To lose weight, you need to reduce 300-500 calories per day compared to your TDEE.

1.2. OPTIMAL MACRONUTRIENT RATIO

• Protein: 1.6 - 2.2g/kg body weight (Sources: chicken, beef, fish, eggs, whey protein).
• Carbohydrates: 40-50% of total calories, prioritizing complex carbs like brown rice and sweet potatoes.
• Fats: 20-30% of total calories, from sources like olive oil, almonds, and chia seeds.

1.3. ADDING FIBER AND WATER

• Vegetables and fruits help support digestion.
• Drink 2-3 liters of water per day.

2. WEIGHT LOSS MEAL PLAN SUGGESTIONS FOR GYM-GOERS

Sample 1-Day Meal Plan

3. WHAT IS THE RIGHT TRAINING SCHEDULE BESIDES A PROPER DIET?

Members training with a personal trainer at Rock IT

3.1. TRAINING PLAN FOR 3 SESSIONS PER WEEK

• Session 1: Pull muscles (back, biceps, forearms).
• Session 2: Push muscles (chest, shoulders, triceps).
• Session 3: Lower body (legs, calves, glutes, and abs).

3.2. TRAINING PLAN FOR 4 SESSIONS PER WEEK

• Session 1: Back, biceps, and forearms.
• Session 2: Chest and triceps.
• Session 3: Legs, glutes, and abs.
• Session 4: Shoulders, triceps, and calves.

3.3. TRAINING PLAN FOR 5 SESSIONS PER WEEK

• Session 1: Focus on chest.
• Session 2: Back, biceps, and forearms.
• Session 3: Shoulders combined with triceps.
• Session 4: Lower body (legs, glutes, abs, and calves).
• Session 5: Additional training for any muscle group you want to improve.

4. WORKING OUT WITH A PERSONAL TRAINER FOR FASTER WEIGHT LOSS

Members training with a personal trainer at Rock IT

4.1. WHY TRAIN WITH A PERSONAL TRAINER?

• Helps design a workout plan suited to your body type.
• Reduces boredom and increases motivation.
• Ensures correct technique and form.
• Provides guidance on a proper diet aligned with weight loss goals.

4.2. IS HIRING A PERSONAL TRAINER EXPENSIVE?

The cost of hiring a personal trainer depends on your needs and the number of sessions. However, it's a worthwhile investment because investing in health is never a waste. A PT will optimize your training, build a suitable diet, and help you stay motivated throughout your fitness journey, ensuring faster and more effective results.

5. EXPERT ADVICE FROM ROCK IT FITNESS CENTER

• Stay consistent with training and a scientific diet.
• Track body changes and adjust when necessary.
• Maintain motivation by setting specific fitness goals.

Conclusion

A well-balanced diet and structured workout routine are the keys to effective weight loss. If you want to achieve optimal results, sign up for training with a personal trainer at Rock IT Fitness Center today for a chance to receive a free 30-day gym membership!