The greatest training program in the world does not mean a thing if your nutrition isn’t on point.  The sad reality is most people will hit their local gym this evening after work tonight and completely waste their time.  It will be a waste not because of poor planning or lack of intensity.  It will be because their diet before they get there and after they leave will not be on point!

Most people get up in the morning and just grab a schmuffin and a Mountain Dew from Sheetz and don’t eat anything until about 1pm which probably is some kind of fast food option or vending machine delicacy.

They hit the gym on an empty stomach, work their tails off,  go home and either eat everything in sight because they’re starving or grab something quick on the ride home.

Whether you’re trying to build muscle or burn fat, your diet, nutrition, meal planning, whatever you what to call it has to be be top notch.  Nutrition is probably 90% of the muscle building/fat loss equation, if not more.

Below are a few tips to help you tighten up your nutrition.

1. Eat More Fat!

That’s right, I said it!  If you’re trying to add muscle and or lose fat, you have to get enough dietary fat. Dietary fat is calorie dense and helps with muscle building as well as fat burning.  Fish oil, macadamian nut oil, and olive oil are excellent sources.  Add at least a tablespoon daily.  Fish oil is a must.  Everyone should get 6-12 grams of fish oil per day.

2.   Eat More Whole Foods

Try to get the majority of your calories from whole, natural, and unprocessed foods.  Fruits, veggies, nuts, seeds, and lean cuts of meat pack a heck of punch.  They’ll give you the proper amounts of fat, protein, and carbs needed to add slabs of lean muscle while helping you burn the fat.

3.  Hydrate

If you’re not getting a gallon of water a day start doing so ASAP.  Proper hydration ensures all your body’s proccesses function properly.  It also is a huge aid in recovery.  If you aren’t recovering properly, not only will your training suffer, your metabolism could as well.  Stay away from sodas and juices.  Not only do they provide you with empty calories, many sodas and juices have chemicals in them that leech valuable nutrients from your body causing you to become dehydrated.

4. Breakfast is the most important meal of the day!

I’ve said it before and I’ll say it again.  If you’re not eating breakfast every morning you should be.  After a good night’s sleep your body is in a fasted state and is screaming for nourishment.  It revs up your metabolism and prepares you for the day.  Oh here is a plus, it should be your 2nd largest meal of the day next to your post workout meal.

5. …ZZZZZZZZZZZZZZZZZ

Proper rest is critical.  At least 6 hours a night is ideal.  If you can get more do so.  Sleep aids in recovery. In fact, growth hormone release is highest at night, aiding in muscle building as well as fat loss.  The best way to ensure you get enough rest is to give yourself a bed time!

Put these tips to good use, tighten up your diet and your results should dramatically improve.

Training and nutrition go hand in hand.  Both have to be on point in order to achieve success!