Diet

           It is important to keep going to the gym at least 3-4 times per week but without the proper diet, you won't be able to achieve your goals. Everybody has different goals, but a lot of people are trying to lose weight or get ripped. You can workout every day but if you will keep eating fast food, you won't see great results. Losing fat without losing muscle (the key to getting ripped of course) is primarily a nutritional challenge. If you eat fewer calories than you burn, you will lose weight. If you eat more calories than you burn, you will gain weight. Fat can be very stubborn, so you really have to nail the target calories you are eating.

            How to eat during exercise?

    Two hours before, and an hour and a half after training, you shouldn't eat anything, just make sure you drink a lot of water! This will help your body spend energy from fat stores.
    Rules:
1. You should maintain a stable level of sugar, without jumping up and down, make sure you eat healthy food (5-7 small meals per day) to avoid feeling hunger.
2. Make sure you drink a lot of water ( I try to drink a gallon per day, even my height is 5.2 feet, and weight 114 pounds). Cold water is preferred because our body would need more energy to heat cold water to body temperature.
3. Learn how to count calories and gradually reduce their intake, but remember that cutting caloric intake from carbohydrates can ultimately lead to depletion of glycogen stores, which can cause burning of active muscle tissue. The increase in carbohydrates by 100-200 grams every week will help to have more glycogen reserves enough to avoid losing muscle mass.
4. The workout should have a lot of sets with a lot of repetitions. Twice more than you usually do.
5. The body will try to store energy in reserve, slowing down its metabolism. Moderate reduction in calories (a weekly decrease of 100-200 kcal), allows the body to slowly get used to the new diet.
6. Over time, all diets cause a slowdown in metabolism. When you "reach the point" and realize that the metabolism is slower, give yourself some good carbohydrates and fats for 1 to 2 days. This will help your body to start burning fat again.
7. Fats from most fish are able to stimulate the breakdown of subcutaneous fat. Therefore, you need to include fish in meals at least once a day.
8. The main goal of the diet, in addition to maintaining muscle mass, is the maximization of growth hormone (GH). It does not allow to burn muscles but stimulates the decomposition of subcutaneous fat. GH levels grow in the first 90 minutes after falling asleep, but the total amount of glucose (from digested carbohydrates) in the blood affects the release of growth hormone. A low level of glucose contributes to the maximum release of a growth hormone. Therefore, if you finish your in the evening (after 7 pm), and go to bed at 11 pm, then avoid taking carbohydrates 1-2 hours before bedtime.

     Remember, the most important thing is to not only lose fat but also to NOT lose muscle! That's why it is so important to workout more often.
These rules may help some people and may not help others. Everybody is different and you need to try to find what works best for you.