The Golden Formula For Fat Loss

The Golden Formula For Fat Loss 

Before you start any diet you need to know your baseline, that is, how many calories your body needs to maintain your current weight. From this reference point, you can know how many calories you need to cut and how many you need to burn from exercise.

Your basal metabolic rate [aka BMR or sometimes used interchangeably with the term “rest metabolic rate” (RMR)] is that baseline.

Your BMR refers to the number of calories that is needed when your body is at rest, in order to breathe, circulate blood, keep your muscles toned, keep the intestines moving, maintain your glandular activity and keep your body temperature where it should be, etc.

Now here is a surprising fact. The more you weigh, the faster your metabolism is likely running. A large Sumo wrestler that weighs 350 pounds has a higher BMR than a woman weighing 130 lbs. This is because his body has to work harder to carry around that extra weight.

The formula to calculate BMR (both men and women) is 370+[21.6 X Lean Body Mass (LBM) in kg].

So let us calculate the BMR for a 350 lb sumo wrestler with 60% LBM:

1 kg = 2.2 lbs. Weight = 350 lbs. LBM = (0.6 x 350)/2.2 = 95.45 kg
BMR = 370 + (21.6 x 95.45)= 2431.72 calories

So for the sumo guy to maintain his weight, he must consume 2431.72 calories daily. On the other hand, a 130lb woman with 70% LBM will need to consume 1263 calories daily to maintain her weight.

Here is why knowing your BMR is important.

In order to burn fat, you must consume fewer calories than your BMR. But the source of your calories will affect your metabolism to your advantage or to your demise. 

You can find out your BMR by running down to the local gym and having a personal fitness trainer calculate it with a hand-held bio-impedance device. Or perhaps you could have your doctor tell you your LBM. You could then use that figure to calculate your BMR.

My BMR is ______________   Date____________

Tip: 

In case you do your own research, you'll find that there are various formulas for calculating BMR, each with its own pros and cons. There will be some variances in the figures but don't be overly concerned with this. 

The key is to use your BMR as a logical starting point and then adjust your calorie intake each week based on how your body is responding to your diet and exercise plan. No need to calculate your BMR weekly.

Later on down the road when you have made significant progress in your fat loss or want to maintain your weight or seek to build muscle, you may recalculate your BMR.

Late Nights Wreck Your Metabolism

 Late Nights Wreck Your Metabolism 

Proper sleep - perhaps the most ignored aspect of fat loss. Inadequate sleep wrecks your metabolism.
If you don’t get at least six hours of sleep, which is equivalent to four complete Rapid Eye Movement (REM) cycles, then homeostasis does not rule your nervous system and stress results. This shifts your metabolism pathways to ones that store fat.

As you already know, long periods of stress, such as what happens when you are not sleeping well, could interfere with your body’s composition by increasing fat and decreasing muscle. And this, in turn, causes a sluggish metabolism.

Sleep deprivation also interferes with hormones such as ghrelin and leptin, which are essential to the control of appetite.

Sleep deprivation increases inflammation in the body which in turn, increases the risks of getting a whole host of illnesses. Research has shown that people who are sleep deprived are at higher cardiac risk and also more likely to get certain forms of cancer.

How much sleep should you get? 7-8 hours of deep uninterrupted sleep is ideal. Sleeping more than that regularly is likely to slow down your metabolism.

Whoever said sleep is overrated probably died prematurely. If you have a problem falling asleep, you can take a safe non-addictive sleep aid or consult your physician. 

However, be very wary of some of the sleep aids that are pushed by big pharmaceutical companies. These can cause some harmful side-effects.

Tip: 
Drinking alcoholic beverages may make you sleepy at first but overall it disrupts REM sleep. It is better to have a warm shower and drink a cup of hot milk to help you get your zzzzzzzzzzs.

Stress Can Give You Fat Belly

 Stress Can Give You Fat Belly 

Your metabolism functions best once your body is in equilibrium (internal stability).
But throughout times of stress and survival things, your metabolism shifts to a special setting.

The changes in metabolism throughout the stress area unit essential to your survival. However, if these changes are maintained for a prolonged period of time, your metabolism can be negatively affected.
In times when you are stressed, adrenal gland hormones are produced in high amounts. The stress could be anything; stress from a family situation, stress in rush hour traffic or stress from financial pressure.
All stress has identical physiological impact on the body.
These high levels of adrenal hormones cause shifts in your body. Your memory functions are enhanced. You have a lowered sensitivity to pain. You feel a burst of energy.
And your system gets a brilliant charge of energy.
These are good changes in certain situations, but only if they are short-lived.
The longer that your stress endocrine (cortisol) level is high, the more damaging it is to your health and the more fat your body could end up storing.
Excess cortisol secretion can suppress thyroid function, increase abdominal fat, raise blood pressure, lower immunity, promote higher blood sugar levels and decrease your bone density and muscle mass.

Speaking of muscle, it is a very critical factor in fat burning. Muscle is metabolically active tissue. In other words, muscle burns calories and it burns more calories than fat does.
The last thing you want is a situation where you are losing muscle mass.
I'll speak a lot of concerning the vital role of muscle-mass in later chapters.

Pay attention to your stress levels. Do activities that help to relax and de-stress you.

What Is Fiber?

What Is Fiber?

Dietary fiber could be an advanced saccharide and is that the part of the stuff that can't be digestible and absorbed within the blood.
Soluble fiber could facilitate weight loss because it causes you to feel full longer, and analysis has shown it conjointly could facilitate lower blood steroid alcohol.

Good sources of soluble fiber include oatmeal, oat bran, barley, dried beans and legumes, and citrus fruits. Insoluble fiber tends to speed up the passage of material through the digestive tract and reduce the risk of colon cancer.
Good sources of insoluble fiber embody wheat bran, whole grain cereals, and fruit and vegetable skins.

Dietary Fiber

• Dietary Fiber refers to nondigestible food plant carbohydrates and lignin. 

• Added Fiber refers to fiber added to foods during food processing. 

• Total Fiber is the sum of Dietary Fiber and Added Fiber

What Are the Health Benefits of Fiber? 

The health benefits of fiber are well documented in reducing the risk of certain diseases. Fiber is linked to a reduced risk of cancer, especially colon and breast cancer, and fiber may help lower LDL cholesterol (bad cholesterol) and total cholesterol levels, which have an impact on the risk reduction of heart disease. Fiber also can help in the management of diabetes by reducing blood sugar. 

How Much Is Enough?

Experts recommend healthy adults eat 20 to 35 grams of dietary fiber per day. You can meet this goal by eating a well-balanced diet containing a variety of foods, such as two servings of fruits, three servings of vegetables, and three or more servings of whole-grain bread, cereal, pasta or crackers.

Top 10 Ways to Add Fiber to Your Diet

1. Start the day off with a bowl of your favorite, delicious high-fiber cereal, such as frosted shredded wheat or whole-grain raisin bran.

 

2. Put fruits, such as berries, raisins, or bananas, on your cereal to increase your fiber intake by about 1 to 2 grams.

 

3. Combine the great taste of both whole grain and enriched grain bread in your family’s diet. For example, introduce whole-grain taste to the family by using one slice of white bread and one slice of 100% whole wheat bread when making sandwiches.

 

4. Next time you are making any type of pasta, instead of using traditional pasta, choose whole wheat pasta. Even macaroni and cheese lovers can use whole wheat macaroni.

 

5. Substitute wheat bran for one-third of the all-purpose flour when making pancakes, waffles, muffins, or any other flour-based food.

 

6. When you feel the urge to start snacking, reach for a delicious muffin, pretzels, or baked pita chips instead of a candy bar.

 

7. If rice is what you crave, then steer toward brown rice, which offers increased amounts of dietary fiber, iron, and many B vitamins. Plus, it tastes exquisite.

8. Believe it or not, popcorn can be a healthy snack for you and your children. Just don’t use too much butter or salt on this whole-grain treat.

 

9. A great substitute for desserts is a bowl of fruit (especially raspberries, strawberries, and blueberries). Try whole-wheat bread pudding with fruit, or perhaps a treat as tasty as a whole-grain muffin strikes your fancy.

 

10. Leave the skins on fruits and vegetables such as pears, apples, peaches, and even potatoes, as opposed to peeling them off. Most of the fiber is in the skin, which will help the digestive tract and may prevent colon cancer.

WHAT IS CHOLESTEROL?

WHAT IS CHOLESTEROL?

Cholesterol may be a waxy, fat-like substance that's created within the body by the liver.
Cholesterol forms a part of each cell within the body and serves several important functions.

Our bodies need cholesterol to:
• Maintain healthy cell walls 

• build hormones (the body's chemical messengers) 

• build D 

• build digestive fluid acids, that aid in fat digestion

Sometimes, however, our bodies build a lot of steroid alcohol than we actually would like, and this excess steroid alcohol circulates within the blood.
High levels of steroid alcohol within the blood will clog blood vessels and increase the danger for heart condition and stroke.

• Our bodies will build an excessive amount of steroid alcohol after we eat an excessive amount of saturated fat - the type of fat found in animal-based foods like meat and dairy farm merchandise.

• additionally, to creating steroid alcohol, we tend to additionally get a little share of our body's steroid alcohol from the foods we tend to eat.
Only animal-based foods like meat, eggs, and dairy farm merchandise contain steroid alcohol.
Plant foods like fruits, vegetables, and grains don't contain steroid alcohol.

The Different Types Of Cholesterol

There are different kinds of sterol - and not all sterol is harmful.

• LDL (or LDL) sterol could be an unhealthy kind of sterol that's possible to clog blood vessels, increasing your risk for cardiopathy.

• HDL (or HDL) sterol could be a sensible kind of sterol.
HDL cholesterol helps clear the LDL cholesterol out of the blood and reduces your risk for cardiopathy.

Facts About Cholesterol

• More than one-half of American adults have blood cholesterol levels that are too high. 

• Lowering your cholesterol level has a double payback: For every one percent you lower your blood cholesterol level, you reduce your risk for heart disease by two percent. 

• Even if you already have heart disease, lowering your cholesterol levels will significantly reduce your risk for death and disability. 

• As blood cholesterol exceeds 220 ml/dl (milligrams per deciliter, which are the units in which blood cholesterol is measured in the United States), the risk for heart disease increases at a more rapid rate. • All adults should have their blood cholesterol level measured at least once every five years. 

• The liver makes most of the cholesterol in our bodies-only a small percentage comes from food. But the more saturated fat we eat, the more cholesterol our bodies make. 

• Most people can bring down their blood cholesterol levels without medication by changing the way they eat and by becoming more active. 

• Only animal foods contain cholesterol; plant foods do not contain cholesterol. 

• A medium egg contains about 213 milligrams of cholesterol, a three-ounce portion of lean red meat or skinless chicken contains about 90 milligrams of cholesterol, and a three-ounce portion of fish contains about 50 milligrams of cholesterol.

WHAT IS SODIUM ?

WHAT IS SODIUM?

Sodium is a mineral. The main dietary source of sodium is common table salt (sodium chloride), which is 40% sodium and 60 chlorides, but regular unprocessed foods contain natural sodium as well. Meat, fish, poultry, eggs, milk, and cheese all contribute sodium.

How Much Sodium Should I Have?

The Dietary Guidelines for healthy American adults recommends limiting dietary intake to less than 2400 milligrams (mg) per day. The human body needs very minute amounts of sodium to function normally. We need about 250 mg of sodium each day, which is easily supplied by natural, unprocessed foods; however, the average American consumes approximately 4000 to 6000 mg per day. In Asian diets, sodium intake can climb to over 8000 mg per day.

1 teaspoon of salt contains about 2400 mg of sodium

What is the Risk of Eating Too Much Sodium?

High sodium intake is linked to high blood pressure. For some people, high sodium diets can also cause fluid retention and swelling in the feet and hands.

What Foods Are High in Sodium?

The foods highest in sodium are processed and packaged foods. Salt-based seasonings are also big sodium contributors. For example:

How Can I Reduce My Sodium Intake?

    * Don't add salt during cooking or at the table.    

    * Choose fresh, unprocessed foods.

    * Choose frozen and canned foods without added salt.

    * Look for "Low Sodium" or "Unsalted" on package labels.

    * Read the nutrition facts of the food label for the milligrams of sodium. (140 mg or less = low              sodium)

    * Ask for restaurant meals to be prepared without salt.

    * Limit trips to fast-food restaurants.

How Can I Season My Food?

    * Herbs and spices

    * Sea salt

    * Fresh or powdered garlic and onions

    * Fresh lemon or lime juice

    * Ginger or fresh ground horseradish

    * Pepper

    * Flavored vinegar

    * Salt-free seasoning mixes 

What is Fat?

What is Fat?

Fat is a nutrient. It is crucial for traditional body perform and without it, we could not live.
Not solely will fat provide the U.S.A. with energy, it conjointly makes it attainable for alternative nutrients to try and do their jobs.

Fats, that encompass a large cluster of compounds, ar typically soluble in organic solvents and insoluble in water.
Chemically, fats are typically called triesters of alcohol and fatty acids (triester = one in all 3 organic compound chemical groups).

At temperature fats could also be a gift in either liquid or solid type, this relies on their structure and composition.
We tend to confer with fats that are liquid at a temperature as oils.
Fats that are solid at temperature ar usually said as fats.
The word lipids refer to each solid and liquid styles of fat. Below is a reminder breakdown of their meanings:

   • Oils - Any fat which exists in liquid form at room temperature.
 Oils are any substances that don't combine with water and have a greasy feel.

  

  • Fats - All types. However, fats square measure ordinarily stated as those that square measure solid at temperature.

  • Lipids - all kinds of fats, regardless of whether they are liquid or solid.
Lipids square measure a vital part of the diet of all humans and lots of varieties of animals.

Examples of Fats 

1. Animal fats Butter, lard, cream, fat in (and on) meats.

2. Vegetable fats Olive oil, peanut oil, flaxseed oil, corn oil.

Different categories of fats 

1. Saturated fat 

Saturated fats are totally saturated, each molecule of fat is covered in hydrogen atoms. Nutritionists say saturated fats increase health risks if you consume too much over a long period of time. A large intake of saturated fats will eventually raise cholesterol levels, which can lead to cardiovascular disease and possibly stroke. 

Where is saturated fat found?

The largest amounts of saturated fats can be found in meat (mammals), meat products, the skin of poultry, dairy products, many processed foods such as cakes, biscuits, pastries, and crisps, as well as coconut oil. 

2. Monounsaturated fat

Monounsaturated fat molecules are not saturated with hydrogen atoms - each fat molecule has only the space for one hydrogen atom. Health experts say the impact on the health of monounsaturated fats is neutral - they are neither good nor bad for you. Many health professionals, however, do say that they reduce a person's risk of developing heart disease. The Mediterranean diet is full of monounsaturated fats. 

Where are monounsaturated fats found? 

Olives, groundnut oil, and avocados.

3. Polyunsaturated fat 

There are a number of spaces around each polyunsaturated fat molecule - they are not saturated with hydrogen atoms. Nutritionists say polyunsaturated fat is good for our health, especially those from fish, known as the Omega-3 polyunsaturated fatty acids. Omega-3 polyunsaturated fatty acids protect us from heart disease as they lower blood cholesterol levels. Health care professionals say Omega-3 polyunsaturated fatty acids may also help reduce the symptoms experienced by people who suffer from arthritis, joint problems in general, and some skin diseases. 

4. Where are polyunsaturated fats found? 

Oily fish (sardines, mackerel, trout, salmon, and herring), safflower oil, grapeseed oil, and sunflower oil. 

5. Trans fat Trans fats are synthetically made, they do not naturally occur. Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are also known as partially hydrogenated oils.

Trans fats might be monounsaturated or polyunsaturated, they are never saturated. Trans fat is a type of unsaturated fat with trans-isomer fatty acid(s). Therefore, trans fats have fewer hydrogen atoms than saturated fats. 

Trans fats are not essential for human life and they most certainly do not promote good health. Consuming trans fats increases your LDL cholesterol level (bad cholesterol) and lowers levels of HDL cholesterol (good cholesterol), which in turn raises your risk of developing coronary heart disease and stroke. 

Experts say that trans fats from partially hydrogenated oils are worse for your health than naturally occurring oils. 

Trans fats have become popular because food companies find them easy to use and cheap to produce. They also last a long time and can give food a nice taste. As trans fats can be used many times in commercial fryers they are commonly used in fast food outlets and restaurants. Several cities around the world are trying to stop outlets from using trans fats. 

Where are trans fats commonly found? 

o Fried foods, such as French fries 

o Doughnuts 

o Pies, pastries, biscuits, pizza dough, cookies, crackers, stick margarine, shortenings, and many other baked foods

If nutritional labeling includes partially hydrogenated oils, it means that food has trans fats. The American Heart Association says your consumption of trans fats should not exceed 1% of your total calorie intake. 

The Atkins diet says that saturated fat is overrated as bad fat. The 

Atkins diet adds that trans fats are much more important in developing the vascular disease.

How much fat should I eat? 

According to the Dietary Guidelines for American 2005, the following percentages are recommended: 

• Children aged 2 to 3 - total fat limited to 30%-35% of total calorie intake

• Children aged 4 to 18 - total fat limited to 25%-35% of total calorie intake

• Adults aged 19 and older - total fat limited to 20%-35% of total calorie intake

Dr. Barry Sears, who created the Zone Diet, says an average adult should consume 30% fat, 30% protein, and 40% carbohydrate - he stresses that the types of fats are important, favoring the omega-3 oils and vegetable oils. 

Over the last 50 years, the percentage of people in most countries who are overweight has increased significantly. This is due to many factors, but NOT because people's fat intake has increased. Over the last five decades, the consumption of carbohydrates as a percentage of total calorie consumption has increased dramatically - not fat consumption. Fat consumption does not make your body produce more insulin; carbohydrates do that. The more insulin you produce the more energy your body will store away as fat. When deciding how much fat to consume, remember that the answer is not simple - there are many types of fats, carbohydrates, and proteins.

What are Carbohydrates?

What are Carbohydrates?

With today’s high macromolecule - low macromolecule diets, individuals are usually asking queries like, what are carbohydrates. What is the recommended carbohydrate intake per day?
All carbohydrates are made of the same three compounds: carbon, hydrogen, and oxygen.
The name “carbohydrate” comes from its chemical makeup. “Carbo-“ means carbon; “hydrate” means water. Carbohydrates can be consumed in the simple (ie. white bread) or the complex form (ie. whole grains) to produce energy.

Simple carbs have a simple design. 

Simple carbohydrates are the sugars that occur naturally in foods, along with the sugars that we add to foods. They are called "simple" because they have a very simple chemical structure that is easily broken down by the digestive system. Simple carbs tend to get into your bloodstream very quickly to give you energy. 

Here is a list of some simple carbohydrate foods:

* Table sugar 

* Honey 

* Molasses 

* Syrups 

* Soft Drinks

* Fruit Juice 

* Candy

Interesting Fact: Although white flour is technically a "starch," and not sugar, refinement causes it to become more like a simple sugar since it is easily broken down into glucose in your body. This means that when you eat white bread and other products made from white flour, it is more like eating sugar than starch. 

Complex carbs are more complicated 

Complex carbohydrates are the starches and fibers. Starches are stored by the plants that we eat, and so, come almost exclusively from plant foods. Fibers make up the structures of plants and are classified as soluble fiber and insoluble fiber. Both types of fiber are essential to a healthy eating lifestyle. Complex carbs have a more complicated chemical structure and are more difficult for your body to digest. Some, such as fibers, are not digested at all. 

Here is a list of some foods with complex carbohydrates:

* Vegetables 

* Whole Fruits 

* Whole Grains 

* Beans 

* Lentils 

* Split peas

Glycemic Index 

You may have heard of called the Glycemic Index. This is a way of measuring how fast the sugar from carbohydrates will be absorbed into your bloodstream. This issue may be important with regard to weight loss and control of Type II Diabetes, because of its effect on insulin, the hormone produced by your pancreas that allows the glucose to enter the cells and provide energy. Generally, the simpler the carbohydrate, the more swiftly it is broken down and shows up as glucose in your blood.

Are carbohydrates bad for you? 

Carbohydrates have gotten a bad reputation in recent years, but, it is safe to say that without them, you will not feel well. It is important for you to know that you can be healthy (and maintain a desirable weight) eating carbohydrates. In fact, you need them for energy, and they also contain many of the other nutrients, such as vitamins, minerals, and fiber that your body needs. 

Carbohydrate foods are the plant foods that you eat. There are healthy carbs, such as 

Foods from whole grains

* Bread 

* Rolls 

* Pasta 

* Cereal 

* Bagels 

* Rice

Fruits: 

* Apples 

* Oranges 

* Pears 

* Bananas 

* Grapes 

* Berries 

* Peaches 

* Watermelon 

* Pineapple 

* Kiwi 

* Grapefruit

Vegetables: 

* Lettuce 

* Broccoli 

* Carrots 

* Potatoes 

* Peas 

* Corn 

* Onions 

* Beans 

* Spinach 

* Squash 

And there are less healthy (some would say unhealthy) choices, such as 

* French fries 

* Doughnuts 

* Chips 

* Pies 

* Cakes

* Cookies 

* Things made out of all white flour. 

It is important that you choose most of your foods from the first list rather than from the second. 

In addition to being poor carb foods, the foods in the second list are generally loaded with fat, particularly saturated fat and trans-fats, which have been implicated as bad actors in the rise of heart disease and cancer.

Starchy vs. Non-starchy Vegetables 

Within the vegetable group, there is a difference between those with a significant amount of carbohydrates and those with not much carbs at all. 

Starchy vegetables: Carrots, Potatoes, Winter Squash, Corn, Peas, and Sweet Potatoes 

Less-starchy vegetables: Broccoli, Lettuce, Spinach, Green Beans, Peppers, and Summer Squash 

Although both of these groups offer healthy nutrition, if you are trying to lose weight, choose vegetables from the less starchy group more often than from the starchy group.

Protein, too 

Certain plant foods that are mostly carbohydrate foods, will also supply a significant amount of protein. 

Lentils, Split peas, Kidney beans, Pinto beans, Black beans, Soybeans, Garbanzo beans, Navy beans, Peanuts, Peanut Butter, Rice, Wheat, Barley, Oats, Peas 

When you eat these foods, you are getting the advantages of both a good source of carbohydrates as well as a significant source of protein. Many of them have the added advantage of being high in fiber. 

Animal foods with carbs 

Dairy products are one category of animal products that supply significant carbohydrate. Lactose is milk sugar and is found in milk, yogurt, cheese, and ice cream. There also is some carbohydrate found in the liver, but it is not considered a significant source. 

What is a serving of carbohydrate? 

The serving size for carbohydrates varies according to type. For the Bread, Cereal, Rice and Pasta Group, a serving would be 1 slice of bread, ½ cup cooked pasta, rice or cereal, 1 small roll, biscuit or muffin, ½ bagel or bun or 3 small crackers. 

For vegetables, a serving would be ½ cup cooked or raw or 1 cup leafy greens and for fruits, a serving would be 1 medium for most fruits, 1 melon slice, ½ grapefruit or ½ c. berries or canned fruit. A serving of vegetable or fruit juice is ¾ cup.

What is a Calorie?

What is a Calorie?

Calories are a measurement of energy that the body receives from foods and beverages. This energy is what fuels the body, and enables it to function properly. Most people know that in order to lose weight, calorie intake must be reduced and monitored. Some people find an effective weight management tool to be a calorie-controlled diet. So what is a calorie-controlled diet anyway?

A calorie-controlled diet is, simply put, a diet in which calories are counted. The recommended average calorie intake for women is about two thousand calories per day. The recommended average calorie intake for men is about two thousand five hundred calories per day. These guidelines are basic averages and may vary depending on specific dietary needs, and/or activity level. A good rule of thumb to determine how many calories you should be consuming per day is to use one of the calorie multiplier methods. For a daily maintenance diet, multiply your body weight in pounds by fifteen calories (lbs. x 15). For a fat loss diet, multiply your body weight in pounds by twelve calories (lbs. x 12). This is a very easy, efficient way to get a good idea of your daily caloric requirements. Another helpful tip for fat loss is: for every one pound of fat you wish to lose per week, you must reduce your caloric intake by three thousand five hundred calories per week (or five hundred calories per day).

The calorie-controlled diet can help you gain a much more realistic view of how many calories you really consume each day. Recent studies have shown that people underestimate the number of daily calories consumed by as much as one thousand when they do not keep track of their diet. To be as honest as possible on the controlled diet, keep track (or keep a log) of everything you eat in a day. At the end of the day, add up the total number of calories and write it down in a journal. When seven days have elapsed, add the total calories for the week, and divide that number by seven. That is your average daily calorie intake. 

Aside from being more aware of how many calories you are consuming each day, there are several other advantages of a calorie-controlled diet. This diet does not limit your food and does not keep you from eating your favorites. All calories are counted, and as long as you do not exceed your daily allotted calories, most foods can be consumed with moderation. Calorie controlled diets are also quite easy to begin and do not interfere with daily life. Finally, a calorie-controlled diet helps you maintain a healthy eating program for life. The diet encourages people to make smart food choices which optimizes energy and promotes overall health and well being

How Are Calories Related to Weight Control?
If our energy intake (that is, the calorie content of the food we eat) exceeds our energy expenditure (that is, the calories we burn while at rest and while moving), our
body stores the excess energy as body fat. Result?
We gain weight.

How Many Calories Equals One Pound of Body Fat?

Dietitians typically reckon that 3500 calories are adequate one pound of body fat.
Therefore, in order to reduce weight (eg.1 pound per week), each day we need to consume 500 fewer calories than we burn.
During a 7-day amount, our calorie deficit will amount to 3500 calories.
However, it's not essential to achieve these calorie savings exclusively by eating less.
We can conjointly increase our calorie expenditure by exercise additional.
We might eat 250 fewer calories per day and burn an additional 250 calories in aerobics.

What is a Calorie-Controlled Diet?
A calorie-controlled diet is no more than an eating plan with calculated calorie content.
A very-low-calorie diet (or very-low-energy diet, VLED) typically contains about 800 calories per day.
It is typically a mix of real food and meal replacement shakes or bars and is commonly used under medical supervision by very overweight or obese dieters, with nutritional supplements.

A low-calorie feeding arranges, typically used as a weight loss diet, typically contains 1200-1600 calories.
Low-calorie meal recipes, (eg.Weight Watchers "Smart Ones" or Lean Cuisine) generally average concerning four hundred calories.

High-calorie diets, used by athletes and sportspeople who burn very large amounts of energy, may contain up to 10,000 calories.

How Many Calories will we get to Eat every Day?

Our daily calorie needs to rely upon a variety of things, including our: gender, age, weight, and level of activity.
Very approximate ballpark calorie wants for average-sized adults, aged 30, with a sedentary lifestyle, would be 2400 calories (men) or 1800 calories (women).
Daily calorie wants for kids and teenagers vary from 1200 to 2000 calories.

What Are Sensible Ways To Reduce Calories In Our Diet?

As a rough guide, the first step to reducing calories is to avoid calorie-dense foods that are high in fat or sugar. 

Why avoid these foods? Because these type of foods are overly available. And they are too easily eaten. For example, after the main meal, we are not typically hungry, yet it's easy to demolish a large helping of rich ice cream, or a creamy dessert. By comparison, it's much more difficult to eat 4-5 large apples. In addition, fat contains more than twice the calories (9 per gram) than carbs or protein (4 per gram), while too much sugar may raise blood-glucose levels too fast and leave you hungry within a couple of hours. Another way to make healthy calorie savings (and still feel full) is to choose high fiber foods, such as vegetables, fruits, beans, and whole grains. Foods rich in fiber (soluble or insoluble) take longer to digest and give us a sense of satiety.

Are All Calories Equal?

Although scientifically speaking all calories are equal in energy terms, most dietitians and nutritionists advise us to make calorie savings by choosing nutrient-dense foods (meaning food with a high nutritional content) in preference to empty-calorie foods (meaning food which contains calories but little or no nutrition). Nutritious foods include lean meat, fish, low-fat dairy foods, eggs, beans, whole grains and of course plenty of fruit and veggies. Empty calorie foods include regular sodas, candy, sweets, cakes, and cookies. Paradoxically, some high-calorie foods (eg. oily fish) should be preferred to lower-calorie options, because of their omega-3 fat content, which is believed to assist metabolic function rather than lead to weight gain.

What Exercise is Best For Calorie-Burning

In general, aerobic exercise (sustained exercise of the large muscles) such as brisk walking, swimming, jogging, running, and treadmill workouts tend to burn the most calories. However, resistance training (eg. weight training) is essential to build muscle and raise your basic metabolic rate. This is because muscle requires more calories to sustain than fat. So the more muscle we have, the more food we can eat before we gain weight.

WHAT ARE MINERALS?

WHAT ARE MINERALS?

As necessary as vitamins ar, they'll do nothing for you while not minerals.
Vitamins can't be assimilated while not the help of minerals.
Although the body will manufacture a couple of vitamins, it cannot manufacture one mineral.
All tissue and internal fluids contain varied quantities of minerals.
Minerals are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells.
They are very important to overall mental and physical well-being.

HOW THEY WORK: Minerals act as catalysts for several biological reactions inside the body, including, muscle response, the transmission of messages through the nervous system, and the utilization of nutrients in food.

Just like vitamins, minerals facilitate your body to grow, develop, and stay healthy.
The body uses minerals to perform many various functions — from building robust bones to transmittal nerve impulses.
Some minerals are even wont to build hormones or maintain a standard heartbeat.

Macro and Trace
Whereas vitamins are organic substances (made by plants or animals), minerals are inorganic components that return from the soil and water and are absorbed by plants or consumed by animals.
Your body desires larger amounts of some minerals, like metallic element, to grow and keep healthy.
Other minerals like atomic number 24, copper, iodine, iron, selenium, and metallic element are referred to as trace minerals as a result of you simply would like terribly tiny amounts of them daily.

The two varieties of minerals are macrominerals and trace minerals.
Macro means that "large" in Greek (and your body desires larger amounts of macrominerals than trace minerals).
The macromineral cluster is created from a metallic element, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

A trace of one thing implies that there's solely a bit of it.
So even supposing your body desires trace minerals, it desires simply a small little bit of everyone.
Scientists are not even certain what quantity of those minerals you wish daily.
Trace minerals includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Summary Table

The following table (in alphabetical order within categories) includes basic information about some of the major minerals used by the human body.

Advice Notes: Always research the contraindications & side-effects of supplements. The above revision information is intended for therapists qualified in Diet and Nutrition. Unqualified persons are advised to seek professional guidance in the use of supplements. Minerals can do more harm than good if taken in excessive amounts and may be useless unless in combination with other minerals.

WHAT ARE VITAMINS?

WHAT ARE VITAMINS?

Vitamins are organic compounds that are required in tiny quantities to sustain life.
We get vitamins from food, as a result of the material body either doesn't turn out enough of them or none in the slightest degree. An organic compound contains carbon.
When Associate in Nursing organism (living thing) cannot turn out enough of Associate in Nursing organic compound that it desires in little amounts, and needs to get onto from food, it's known as a vitamin.

Sometimes the compound could be victual for an individual's however not for a few different animals.
For example, {vitamin c|vitamin C|ascorbic acid|water-soluble victuals|antioxidant} (ascorbic acid) could be a vitamin for humans however not for dogs, as a result of dogs will turn out (synthesize) enough for his or her own desires, whereas humans cannot.

There are currently 13 recognized vitamins. 

• Vitamin A 

Chemical names (vitaminer) - retinol, retinal, and four carotenoids (including beta carotene). Fat-soluble. Deficiency may cause night-blindness and keratomalacia (an eye disorder that results in a dry cornea) Good sources - liver, cod liver oil, carrot, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, egg, apricot, cantaloupe melon, milk.

• Vitamin B1. 

Chemical name (vitaminer) - thiamine Water soluble. Deficiency may cause beriberi, Wernicke-Korsakoffsyndrome Good sources - yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs. 

• Vitamin B2. 

Chemical name (vitaminer) - riboflavin Water soluble.
Deficiency could cause ariboflavinosis sensible sources - asparagus, bananas, persimmons, okra, chard, farmer's cheese, milk, yogurt, meat, eggs, fish, and inexperienced beans.

• Vitamin B3. 

Chemical names (vitaminer) - niacin, niacinamide Water soluble. Deficiency may cause pellagra Good sources - liver, heart, kidney, chicken, beef, fish (tuna, salmon), milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole grains, legumes, mushrooms, and brewer's yeast. 

• Vitamin B5. 

Chemical name (vitaminer) - pantothenic acid Water soluble.
Deficiency might cause symptom smart sources - meats, whole grains (milling might take away it), broccoli, avocados, secretion, fish ovaries.

• Vitamin B6.

Chemical names (vitaminer) - adermin, B, pyridoxamine Water soluble.
Deficiency might cause anemia, peripheral pathology smart sources - meats, bananas, whole grains, vegetables, and nuts.
When milk is dried it loses regarding half its B6. Freezing and canning can also reduce content.

• Vitamin B7. 

Chemical name (vitaminer) - biotin Water soluble.
Deficiency could cause eczema, rubor sensible sources - fixings, liver, some vegetables.

• Vitamin B9. 

Chemical names (vitaminer) - folic acid, folinic acid
Water-soluble.
Deficiency could cause physiological condition deficiency joined to birth defects sensible sources - ivy-covered vegetables, legumes, liver, Saccharomyces cerevisiae, some fortified grain merchandise, helianthus seeds. Several fruits have moderate amounts, as does beer.

• Vitamin B12.
Chemical names (vitaminer) - vitamin B complex, hydroxycobalamin, methylcobalamin Water soluble. Deficiency may cause megaloblastic anemia Good sources - fish, shellfish, meat, poultry, eggs, milk, and dairy products.
Some fortified cereals and soy product, as well as fortified nutritional yeast.

• Vitamin C. 

Chemical names (vitaminer) - ascorbic acid Water soluble.
Deficiency might cause pernicious anemia smart sources - fruit and vegetables.
The Kakadu plum and therefore the camu camu fruit have the best antioxidant contents of all foods. The liver also has vitamin C.

 

• Vitamin D. 

Chemical names (vitaminer) - ergocalciferol, cholecalciferol Fat-soluble.
Deficiency might cause rachitis, malacia smart sources - made within the skin once exposure to ultraviolet B lightweight from the sun or artificial sources.
Found in fatty fish, eggs, beef liver, and mushrooms.

• Vitamin E.

 Chemical names (vitaminer) - tocopherols, tocotrienols Fat soluble. Deficiency is uncommon.
May cause gentle anemia in newborns smart sources - edible fruit, almonds, avocado, eggs, milk, nuts, leafy green vegetables, unheated vegetable oils, wheat germ, and whole grains.

• Vitamin K. 

Chemical names (vitaminer) - phylloquinone, menaquinones Fat soluble.
Deficiency might cause hemorrhage predisposition smart sources - leafy inexperienced vegetables, avocado, kiwi fruit. Parsley contains a lot of vitamin K.

Fat-soluble and water-soluble vitamins

There are fat-soluble and water-soluble vitamins.
Fat-soluble vitamins are held on within the fat tissues of our bodies, likewise because of the liver.
Fat-soluble vitamins are easier to store than soluble ones and might keep within the body as reserves for days, a number of them for months.
Water-soluble vitamins don't get hold on within the body for long - they presently get expelled through body waste.
Water-soluble vitamins got to get replaced additional usually than fat-soluble ones.
Vitamins A, D, E and K are fat-soluble.
Vitamins C and every one the B vitamins are soluble.
Fat-soluble vitamins are absorbed through the enteric tract with the assistance of fats (lipids).

What is Metabolism?

What is Metabolism?

Many people claim that they cannot lose weight because they have a slow metabolism and are constantly looking for ways to boost their metabolism. A lot of these people do not truly understand the term metabolism. According to Wikipedia:

“Metabolism is a set of chemical reactions that occur in living organisms in order to maintain life”

Metabolism allows our bodies to utilize the food and some other resources that are needed to maintain the functions of the body, to repair the damage, get rid of toxins, and heal the injury. It is really an essential process in living organisms, particularly in humans. Without this process, we would die.
In humans the food we eat fuels these chemical reactions. So when people refer to a fast or slow metabolism they are generally referring to the average amount of calories their body burns in a day.
Food is the most important instrument that will help you either lose/gain weight, considering that metabolism needs the energy from what you eat. Chemical reactions take place within the body's cells that convert fuel from the consumed food, ultimately into energy to do everyday functions like thinking, growth, household/work activities and so on. Without metabolism, cells wouldn't be kept healthy and functioning.
Enzymes break down proteins from food present in the digestive system. These are then converted into amino acids, fatty acids, carbohydrates, and sugar. These are then absorbed into the blood, namely amino and fatty acids, making their way into the cells. Other enzymes then actively control the chemical reactions thus metabolizing the compounds that are the result of the process.

Metabolism Kinds 
There are two kinds of metabolism, namely catabolism, and anabolism.

Catabolism
Also known as destructive metabolism, catabolism produces energy to make the cells active. Carbohydrates and fats are broken down to produce energy. This energy is then released to provide fuel for anabolism (read below). This, in turn, increases the temperature within the body, making muscles contract in being able to make body parts move. Complex chemical units are converted into the simple matter - like waste through the skin, lungs, and kidneys.

Anabolism
Also known as constructive metabolism, anabolism caters to storing and building. New cells are then formed and energy is stored for later use. This is then converted to large molecules of protein, carbohydrates, and fats.
Now you must have understood what is metabolism and why is it important. There are many reasons that stunt one's ability to lose weight like genetics, problems like hyperthyroidism, type 1 and 2 diabetes and so on. Make a point to check your family history, to gauge whether you have problems that hinder the way your body functions. Consult a doctor now if you're unsure of why multiple diet plans and workouts fail to bear fruit for you.

Foods/Habits That Rev Up Metabolism 
As a kid you may have been pestered day in and day out to drink lots of water. Dietitians say that drinking at least 6 - 8 glasses of water a day can improve not only health, but repair other problems like bad skin (oily/dry/acne prone), hair, increase metabolism, regular bowel movements, cleansing of bodily toxins and so on. Follow this regime, and see a considerable change in body mass and structure.

• Eat fruits and vegetables (because of high fiber content), as these are foods that boost metabolism.

• Walk long distances for at least a total of 30 minutes in a day (jog every now and then to boost metabolism, stick to walking if too tiresome).

• Drink green tea (known to contain a considerable amount of calorie burning properties).

• Increase protein intake like fish, white meat (chicken), cereal (fat free).

• Occasionally eat spicy food (throw in some hot spices to boost your metabolic rate).

• Substitute regular coffee with black coffee (avoid using cream, sugar or milk). 

• Constantly munch on something healthy like nuts (small helpings of peanuts, almonds, groundnuts and cashews - switch to pine nuts, salt free pistachios if you'd like; strictly avoiding wafers/biscuits).

• Make it a habit to opt for the stairs instead of the elevator.

• Avoid starch and sugar carbohydrates like white bread, sugary items, candy, aerated drinks, potatoes (fried/boiled), pasta and so on (try eating these items during the weekends instead of everyday).

• Eat a good breakfast and lunch; go easy on dinner (make sure you eat two hours before you head to bed, to avoid food from sitting overnight in your belly, causing it to bloat).

• Most importantly, avoid starving yourself.

WHAT IS NUTRITION?

WHAT IS NUTRITION?

Nutrition, nourishment, or aliment, is that the offer of materials - food - needed by organisms and cells to remain alive.
In science and human drugs, nutrition is that the science or observe of overwhelming and utilizing foods.
In hospitals, nutrition could talk over with the food needs of patients, together with nutritionary solutions delivered via AN IV (intravenous) or Ig (intragastric) tube.

Nutritional science studies however the body breaks food down (catabolism) and repairs and creates cells and tissue (anabolism) - katabolism and organic process = metabolism.
Nutritional science additionally examines however the body responds to food.
In different words, "nutritional science investigates the metabolic and physiological responses of the body to diet".

As biological science, organic chemistry and biological science advance, nutrition have become additional targeted on the steps of organic chemistry sequences through that substance within United States of America and different living organisms area unit reworked from one form to another - metabolism and metabolic pathways.

Nutrition additionally focuses on however diseases, conditions and issues may be prevented or lessened with a healthy diet.

Nutrition additionally involves distinctive however sure diseases, conditions or issues could also be caused by dietary factors, like poor diet (malnutrition), food allergies, metabolic diseases, etc.

WHAT IS A DIET?

WHAT IS A DIET? 

Like several words within the English, the word diet is usually used interchangeably once individuals are pertaining to utterly various things.
In easy terms... your diet is what you eat.
What foods you eat and the way abundant of them you eat.
By definition, "diet" refers to what an individual fare or drinks throughout the course of each day.
However... the word is additionally ordinarily used once pertaining to controlled ingestion arrange specifically for the aim of losing weight.
This is once you ordinarily hear words like: “I’m on a diet” “I didn’t follow my diet” “I’m going off my diet” etc.
When it's utilized in this manner, the word diet is viewed nearly a similar as an alternative four-letter word.
But the lowest line is that something you eat is your diet.
If you dine in quantities that are overlarge, you'll absorb too several calories and can gain weight.
However, if you eat what’s thought of “the correct quantity of calories” for you, however you get them from only 1food cluster, you will lack essential nutrients which may cause
health problems.
A diet that limits parts to terribly little sizes, or that excludes sure foods; entirely to push weight loss might not be effective over the long run.
You are probably to miss sure foods and notice it troublesome to follow this for a protracted time.
Instead, it's thought of higher to bit by bit amendment the categories and amounts of food you eat and maintain these changes for the remainder of your life.
The ideal diet is one that takes into consideration your likes and dislikes and includes a good style of foods with enough calories and nutrients permanently health.
How much you eat and what you eat play a significant role in what proportion you weigh.
A healthy diet is one that helps maintain or improve health.
It is important for lowering many chronic health risks, such as obesity, heart disease, diabetes, hypertension, cancer, etc.
A healthy diet involves intense applicable quantities of all essential nutrients Associate in Nursingd an adequate amount of water.
Nutrients can be obtained from many different foods.
A healthy diet has to have a balance of macronutrients (fats, proteins, and carbohydrates), calories to support energy needs, and micronutrients to meet the needs for human nutrition without inducing
toxicity or excessive weight gain from intense excessive amounts.
But that is the question that eludes everyone. What is a healthy diet?
And even though we hear these terms on a daily basis, what is nutrition? What are the calories? What is fat? What are carbohydrates? Etc.
It is these most basic and fundamental things that we all hear about frequently.
But few folks really perceive what they're and what role everyone plays in your overall diet.
Once you learn these basics, it will affect the choices that you make on a daily basis.
And that can considerably improve yours have the ability to achieve your weight loss goals.

Recommended Recipes (Part: Quick & Easy Snacks)

Recommended Recipes (Part: Quick & Easy Snacks)

Recommended Recipes (Part: Side Dishes & Desserts)

Recommended Recipes (Part: Side Dishes & Desserts)

Recommended Recipes (Part: Lunch & Dinner)

 Recommended Recipes (Part: Lunch & Dinner)

Recommended Recipes (Part: Breakfast)

 Recommended Recipes (Part: Breakfast)

The Dieting Principles and What they Mean

 The Dieting Principles and What they Mean 

Almost every successful endeavor has been based on principles. Whether that endeavor is as big as designing a car or as relatively less impressive as gaining 5lbs of muscle mass over the course of several months. A properly-functioning car must be based on the principles of internal combustion or electricity, structural design, and computer control, among many others. A diet, similarly, must be based on principles that govern body composition, such as calorie balance, macronutrient intake, and nutrient timing.

Just as with designing a car that gets you from one place to another, all of the principles of dieting can be ranked from the most important and fundamental all the way down to the least. For example, the most important component of the car is the engine. Without it, the car doesn't go anywhere no matter what other features are included. Now, the frame and wheels come in at a close second, and the control systems right behind, but after that, the details are much less important. Even a car with only a steering wheel and pedals (no seats or displays) can get you from point A to point B, even though seats and windscreens highly enhance performance and comfort.

With diet design, there are 5 main dieting principles that we can rank from most important to least important. They are, in order:

1.) Calorie Balance
2.) Macronutrient Amounts
3.) Nutrient Timing
4.) Food Composition
5.) Supplements

Calorie balance is the most important principle of any diet and has by far the largest effect on diet outcome. It generally implies that muscle gain is mostly a matter of eating more food, and fat loss is mostly a matter of eating less food, with all other principles adding less and less to the main effect of calories. Macronutrient amounts are in second place as far as the effect on outcome is concerned. Eating the right amounts of protein, carbs, and fats in that order makes an important difference in the quest to getting leaner and more muscular. Nutrient timing comes in at third on the list, but in reality, it’s much less proportionately impactful than the first two principles. It can be an important detail and does make a very meaningful difference to those individuals who compete in strength and physique sports. Food composition comes in at a fourth place and is a very small detail of the dieting process. It’s something to be considered when the top three priorities are in order, and probably not before then; the same applies to supplements. As the name implies, “supplements” are meant to supplement an already effective diet, and are nowhere near powerful enough to overcome errors in calorie balance, macros, or timing. When designing a diet, it is imperative to address the bigger picture first. If you do that, you already have a functional diet, and addressing further details only makes it better. The last thing we'd want to do is invest all our time into the details first, and have a diet that's highly labor-intensive but doesn't actually work very well. When building a car, we want a frame with wheels that are connected to a functioning engine... much later should we concern ourselves with the air conditioning and leather seats.

 So without further ado, let's look at each dieting principle closely and gain an understanding of its impact on diet success. In following our priority list, let's take a look at the equivalent of the engine of dieting: calorie balance.

GETTING MOMENTUM IN YOUR TRAINING AND KEEPING IT AS LONG AS POSSIBLE, BY NOT FALLING OFF THE CLIFF

GETTING MOMENTUM  IN YOUR TRAINING AND KEEPING IT AS LONG AS POSSIBLE, BY NOT FALLING OFF THE CLIFF 

Then reality sets in, and that -10% session happens. Then another, then another, then you wonder what in the hell happened to all of that sweet nectar of progression.
Well first off, there’s no real way to completely avoid the pitfalls of training. When you feel as though strength and development have regressed. When the return on your exertion investment just does not seem to scream equality, when your life ends up dealing you stress that just zaps the life right out of you. The gym goals either take a backseat for a while or get shit on altogether.
This is especially true if you are really pushing hard as hell and focused on attaining rep PR’s and moving up to that next level. I did this for years, and while I made good progress, the most frustrating thing about it was that I so often found myself in a downslope later, not able to hit weights I had smashed so easily before. I would spend months and months trying to just MATCH those PR’s again.
Why did I end up losing much of that momentum that I had for so long? I will credit Brandon Lilly for giving me a great metaphor in regards to this. And in fact, it even uses a term I have often used in regards to training regression. Brandon said a Russian coach told him, “You can push a horse as hard and as fast as it will go towards a cliff until it nears the end of that cliff and then it will lock everything up and stop.” I’ve often called the regressive aftermath of a long and productive training cycle that netted PR’s and lots of tangible progress the period of “falling off the cliff.” Basically, strength and work capacity will tank. You aren’t strong or explosive, and your willingness to push hard in a determined way is diminished. You can only push hard and fast for so long.
At some point, the brakes will get slammed on, or you’ll fall off the cliff. Either way, it signals either regression or stagnation. You either end up behind the 8-ball and you cannot match those PR’s anymore, or you stay stuck there for a long, long time. All training gives and then takes something back. Eventually, training will take more from you than it gives back regardless of what protocol you are using. There is a time and a place for everything, and eventually the body will adapt to certain stresses, and in order to move forward, change, in some way, will be required. This is why you need to plan accordingly when you see the edge of that cliff fast approaching you.

PLAN, ATTACK, CONQUER, ESTABLISH, REIGN 
Throughout your training life, you’re going to eventually need to understand what your body needs in order to move forward. Generally, most guys that work in the “unproductive training department” are making money there because of two common reasons...

1. They switch routines too often. aka CRC's, (chronic routine changes). This is often younger guys or novice trainees. They start reading everything in the world on training and end up switching routines

2. They don’t know when to switch methodologies. The guy obsessed with strength development will not stop training in low reps, and train for mass for a while. They don’t understand the benefits of training high reps on the big movements for a while rather than just doing singles and triples all the time. This is usually the more advanced guys, who became “advanced” through a particular method and then as they get closer to their genetic ceiling, fail to understand you can only milk that same cow many times in a day. Eventually, you have to find a new pair of tits if you want more milk.
Strength and muscular development have a handshaking mechanism, but they cannot shake hands unless you introduce them to one another. If your bench has been stuck at 315 for two years, then you either need to learn how to bench more efficiently (better setup, more leg drive, etc.), Or you simply need to get bigger. Mass moves mass, and a bigger you are always going to be a stronger you.
Too many guys that are obsessed with setting one rep maxes in the gym will not give up their “testing” for a few months of “bodybuilding” style work. It’s because they have become fixated on hitting a new bench PR. If a new bench PR hasn’t been hit in a very, very long time, then you’ve become insane. Because the definition of insanity is doing the same thing over and over again, and expecting a different result.
The “plan-attack-conquer-reign” motto applies very well not only to war strategy, sexual conquests, binge eating, and fantasy football, but your training paradigm as well.

Plan - Figure out what it is you need to do, in order to get to improve. By “improve” that means setting REALISTIC goals, a timeframe to reach them, and a sound methodology. This stage of planning takes a bit of being honest with yourself and being introspective about what you need to let go of, and what you need to go after. Again, if you’ve been stuck for a very long time, you’ll need to make some changes in your training/diet/sleeping/stress, whatever.

Attack - after your plan has been established you need to attack all of the areas involved in that plan with the force of 10,000 Vikings. Eat like a machine, train accordingly to plan, make sure you’re getting adequate rest, and do not deviate from the “plan” unless It is an absolute requirement. This is why it is important that the PLAN be solid. You don’t want to start changing things early because your plan suddenly seems insufficient.

Conquer - This is where plan and attack bear their fruit, and your goals become realized. If the first two phases were on point, this phase should happen fairly seamlessly.

Reign - Now here is where the analogy of the horse running off the cliff comes into play. You’re chasing PR’s, and you’re training as hard as possible. Once the PR’s (the conquer phase) start coming in, you must be aware that the cliff is fast approaching. YOU CANNOT GET GREEDY.

If you do, two things are going to happen. You will either go right off the cliff, or that horse will slam on the brakes and progress comes to a screeching halt.
The PR’s are hit on the way to the cliff’s edge. The reason the cliff comes upon you is that there’s nowhere left to go. You’ve tapped the landscape (your body) out for the moment. Then you’re forced to backtrack and find a way down. This is a regression. If you are smart, you’ll understand that part of reigning, and increasing your baseline is knowing that after you have reached a PR, eventually there is an inevitable backslide.
On the way to the cliff, what you should have done was be cognizant of the small road leading down off the mountain. You have reached your goals, and now it is time to back off the speed for a bit, and REIGN over the progress you have made.
You will MAINTAIN the progress. Not regress from it. You do not need to DEMONSTRATE the progress in order to maintain it. You can maintain that progress by NOT falling off the cliff or staying stagnant. By slicing in periods of maintenance training to increase your baseline. This is another component of base building. I found this out on my own. That by simply training to maintain, I found myself getting stronger and stronger. Then when I would go after a rep PR when I felt good, low and behold it was there.
A light bulb went off that not killing myself, and coaxing progress out as my body would allow it, had tremendous benefits. Training in lower intensities and not killing myself every training session ALLOWED my body to recover, and because of this, strength gain ensued.
Getting greedy always ends up backfiring in both life and training. Once you’ve established some new set points in terms of PR’s, understand that you will need to back off and work to MAINTAIN those PR’s. You do not have to actually reproduce those PR “strength demonstrations” weekly TO DO THAT. Please grok the shit out of that ideology. It will benefit you greatly.