-we all -workout for our o-wn reasons. Some people -want to trim do-wn and shed a fe-w pounds, -while others -workout to compliment a sport such as baseball or hockey. Ho-wever to get the full benefit of your -workouts you need to also focus on your diet. Here is just a fe-w tips to help improve your diet and help you reach your goals.

1.) Fruit -with an excellent Thermogenic/Carbohydrate Ratio include: Apples, Blueberries, Grapefruit, Peaches, Stra-wberries vs. Inferior Thermogenic Effect Fruits: Bananas, Dried Fruit, Raisins, etc., -watermelon.

2.) Good sources of insoluble Fiber:
-whole -wheat products
-what oat
Corn Bran
Flax seed
Vegetables such as green beans, cauliflo-wers, and potato skins
Fruit Skins and root vegetable skins.

3.) you should have planned cheat meals and you should cycle carbs. Because if you stay on a to restrictive diet your metabolism slo-ws. You’re body is a furnace and food is the coal. More food means your metabolism goes up (i.e. furnace heats up) but too much “coal” and it starts to collect. So essentially you need to eat to lose -weight.
4.) Do not -work out on a empty stomach first thing in the morning. Rather eat a piece of fruit. Since a piece of fruit reglycongenates your liver -which helps in fat utilization. here is a link about it: 5.) Adaptation is your -worst enemy -when you is cutting as such you should cycle everything including conditioning, lifting, and food by varying intensity, duration, and quantity.
6.) Do not be insanely restrictive, if you is the odds is you -will binge and gain the -weight right back. the idea is to change your life style.
7.) If you is going to use fat burners do not use them in the beginning. Use them after you have plataued or stopped losing -weight this -way you got something up your sleeve for later.
8.) Stay a-way from s-weets and sugars including soda.
9.) Fructose in high amounts can hinder fat and does not get transformed to glycogen, thus doesn’t affect the muscles.
10.) You -will -want to maintain a high protein intake at a level of one gram per pound of lean body mass. Your carb intake should be reduced and come from complex sources.
11.) -when cycling your carbs and calories you should be either +/ 900 from your BMR. Adult Male: BMR = 66 + (6.3 x body -weight in lbs.) + (12.9 x height in inches) (6.8 x age in years). So M F you get 2,000cals then on sat sun around 2,900 no more though.
12.) 1g of protein= 4 cals, 1 g of carbs= 4 cals, 1g fat= 9 cals, 1g alcohol= 7 cals.
13.) Most people can only lose 1lb 1.5 lbs a -week -without losing muscle.
14.) In the beginning, you should keep a diet log of -what you eat so you can see -where you need to improve
15.) -workout -wise, you should have reps from 6 10 -with about 30 to 1min rest bet-ween sets.