It's a problem which has been baffling men and women for decades, how to lose weight and keep it off long term. Today we're going to teach you the rules which so many dieters and gym users miss and you'll be achieving your fat loss goals in no time.
I'm sure you have known somebody who has got themselves into a state where they believe they literally cannot drop the pounds no matter what they try to do or what diet they try. This is something often said by serial dieters or yo-yo dieters. In the majority of cases this is simply because they're blatantly overlooking the proven facts because that would almost be 'too easy', or 'too good to be true'. It simply HAS to be more complicated, right? Actually, no.
If you're frustrated at a lack of results, your day is about to get a whole lot better.
The path to great results doesn't start in the gym. It doesn't even start in the kitchen. It starts with a piece of paper and a calculator, believe it or not! The first thing you need to do is to establish your daily calorie target. We don't want you to become one of those celeb diet addicted, yo-yo dieters who goes from quick fix plan to quick fix plan time and time again, piling the weight straight back on each time.
To find a good target calorie intake simply work out your desired body weight in lbs and multiply the figure by twelve. This gives you a 'ballpark' figure to aim for. Don't become a calorie counter, if you go over or under slightly it isn't going to matter.
Getting the optimal split between your protein, carbs and fats is the most important factor in a solid eating plan. The number of calories you eat per day takes a back seat to this factor. For example, a person eating 2500 calories per day from healthy sources is going to get better results than someone eating 2500 calories from unhealthy sources, right? Naturally! So the number of calories you eat is not the 'be all and end all' of everything.
A healthy way to split your macronutrients is 40% protein, 40% carbohydrate and 20% fat. This is known as the 4-4-2 system (a soccer formation, to make it easier to remember!). So this is how you would work out your daily intake of each:
For protein simply use your calculator to work out 40% of your daily calorie target and then divide the answer by four. That's how many grams of protein you need to eat per day.
For carbs do the exact same sum.
With your fat intake just figure out 20% of your total calorie target and divide the answer by nine. Now you know how many grams of fat are necessary each day as well.
As long as you are able to hit your daily intake of protein, carbohydrates and fats you will notice this is far more important than counting each calorie. In fact, the only reason we set a calorie goal was to enable us to do the equation above to set our macronutrients up.
This solid diet plan is the first step to building the body and the new lifestyle you are striving for. Go for it. No matter whether this is your first attempt at building a better physique or you've tried a dozen times but got nowhere in the past. Now you have the facts, use them to your advantage.
Most people never figure out how to lose weight in their lifetime, some dieters have been doing the same things for a decade and seeing no results. By now, you should be feeling confident in yourself that you will finally be able to get some hard earned rewards for your efforts because you now know the science driven, researched backed answers on setting up a great weight loss plan - straight from a personal trainer!
I'm sure you have known somebody who has got themselves into a state where they believe they literally cannot drop the pounds no matter what they try to do or what diet they try. This is something often said by serial dieters or yo-yo dieters. In the majority of cases this is simply because they're blatantly overlooking the proven facts because that would almost be 'too easy', or 'too good to be true'. It simply HAS to be more complicated, right? Actually, no.
If you're frustrated at a lack of results, your day is about to get a whole lot better.
The path to great results doesn't start in the gym. It doesn't even start in the kitchen. It starts with a piece of paper and a calculator, believe it or not! The first thing you need to do is to establish your daily calorie target. We don't want you to become one of those celeb diet addicted, yo-yo dieters who goes from quick fix plan to quick fix plan time and time again, piling the weight straight back on each time.
To find a good target calorie intake simply work out your desired body weight in lbs and multiply the figure by twelve. This gives you a 'ballpark' figure to aim for. Don't become a calorie counter, if you go over or under slightly it isn't going to matter.
Getting the optimal split between your protein, carbs and fats is the most important factor in a solid eating plan. The number of calories you eat per day takes a back seat to this factor. For example, a person eating 2500 calories per day from healthy sources is going to get better results than someone eating 2500 calories from unhealthy sources, right? Naturally! So the number of calories you eat is not the 'be all and end all' of everything.
A healthy way to split your macronutrients is 40% protein, 40% carbohydrate and 20% fat. This is known as the 4-4-2 system (a soccer formation, to make it easier to remember!). So this is how you would work out your daily intake of each:
For protein simply use your calculator to work out 40% of your daily calorie target and then divide the answer by four. That's how many grams of protein you need to eat per day.
For carbs do the exact same sum.
With your fat intake just figure out 20% of your total calorie target and divide the answer by nine. Now you know how many grams of fat are necessary each day as well.
As long as you are able to hit your daily intake of protein, carbohydrates and fats you will notice this is far more important than counting each calorie. In fact, the only reason we set a calorie goal was to enable us to do the equation above to set our macronutrients up.
This solid diet plan is the first step to building the body and the new lifestyle you are striving for. Go for it. No matter whether this is your first attempt at building a better physique or you've tried a dozen times but got nowhere in the past. Now you have the facts, use them to your advantage.
Most people never figure out how to lose weight in their lifetime, some dieters have been doing the same things for a decade and seeing no results. By now, you should be feeling confident in yourself that you will finally be able to get some hard earned rewards for your efforts because you now know the science driven, researched backed answers on setting up a great weight loss plan - straight from a personal trainer!
About the Author:
About the Writer: Russ Howe PTI is a fitness coach who teaches others how to lose weight every day in the gym. Take more free lessons from the UK's most followed Personal Trainer if you're trying to build a superior physique in 2013.
No comments:
Post a Comment