Diet and fitness should go hand in hand. But by neglecting one or the other you limit yourself from achieving the maximum benefits from all the work you are putting in.
Diet is everything. You can't gain weight or lose weight without considering your diet. Abs are made in the kitchen.In order to gain muscle mass you need a surplus of calories, and in order to lose fat you need to be in a calorie deficit.
To find out your caloric needs, find your basic metabolic rate (BMR) using a calculator online, and add/subtract around 500 calories, depending on what your goals are. Your BMR is the amount of calories your burn on an average day. Try and aim for 1g/lb of body weight of protein and drinks lots of water to.
Ex: A 180lb man should consume 180 g of protein/day
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To gain muscle, most people will "bulk up," meaning eating a caloric surplus to aide in muscle growth. Usually a caloric surplus of 500 calories is enough for an individual to gain muscle, Sometimes it is too much or too little so adjust accordingly to allow for maximum growth while limiting fat gain.40% of your calories should be from carbohydrates, 40% from protein, and the remaining 20% from fats.
You should get most of your calories from healthy foods to maintain a lean physique.
Oatmeal
Vegetables/Fruits
Meats
Eggs
Peanuts
Milk/Cheese
Whey
Yogurt
etc...
To lose weight, you find our BMR and subtract around 500 calories. It's all about calories in vs calories out. If you burn more calories than you consume, you'll lose weight, and vice versa.
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By adding a workout regime to your diet, you can maximize your results, whatever your goals are.
Cardio shouldn't be neglected, even if you're trying to gain weight. Adding cardio to your workout improves cardio vascualr health and endurance, meaning you can hit the weights better and more efficiently, increase bone density, get a better nights sleep, and feel more energized.
Whether you're going to workout with or without weights, as long as you progress and stick to it, you will see results.
As long as you progress following a calisthenics routine, you will see results. As a beginner, you will get stronger, bigger, and progress quite quickly, but things do slow down. But don't let that stop you, you just have to work hard and results will come. That's how people in the ancient times, the army and others who follow a routine without weights can built amazing physiques.
When doing a calisthenics routine, follow a pyramid scheme for your exercises.
Ex: Upper Body Workout
Wide Pushups - Pyramid to 10: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dips - Pyramid to 10: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Pullups: Pyramid to 10: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Handstand Pushups- Pyramid to 10: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Reset after each set, meaning go back to the beginning position. So for a push up pyramid workout, perform 1 pushup, and reset (return to pushup position with arms almost locked out), then perform 2 push ups, reset, then 3, and so on.As these become easier and easier, move onto more advanced moves such as the planche, muscle ups ,etc.
For a weight lifting routine, you should always remember that form is greater than the weight. Practice proper form and you will progress quicker and safer than those who don't. As a beginner you should focus on bring up your strength, and utilize your "noob gains" as new lifters tend to gain strength and size quick. As a beginner you should follow a 3 times a week, full body routine, allowing for maximum gains.
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