Men and women both approach me and ask what they can do to reach their desired weight. I’ll usually ask them what type of exercise they’re doing and it ranges from some to none. At times, I even have very active individuals approach, but their problem is definition. Have you ever heard the saying, “You can’t out train a bad diet?”
Diet combined with strength training gets you that tone look. The majority will be inspired by the muscular bodies in a magazine or at the gym and want that look, but they don’t want to spend money on a trainer. The truth is you don’t have to spend money on a trainer or dietitian. What you do have to be is active in your search for knowledge. How do you get that tight ripped body?
The journey to lean is different for each individual. You can go and research the latest diets and choose one that fits your liking, but at the end of the day you need balance. When individuals seek me out the first thing I ask is, “What is your diet like?” Most have no clue and have just been eating whatever quick meal they can get without any thought as to what they are actually feeding their bodies. After a few minutes of conversation they realize that not only have they been eating way too many calories, but they have no idea what they’ve been eating. Macros are a good way to monitor that.
A lot of people feel like it is just too hard to take the time to calculate your macros when in reality it is very simple. All it takes is a little extra time in the beginning to get comfortable doing it and then boom! You get results. Go figure right…
We all know that in order to gain 1 pound of fat you have to consume 3500 calories. By cutting 500 calories from your diet each day you should lose 1 pound per week. The key is knowing how many calories you should be eating a day. There are a ton of calorie counters you can google to find this out, but if you have been living off a very high calorie diet or even not eating enough then a gradual change is what you need. Just don’t jump into it cold turkey; Give your body time to adjust. First start out with tracking your meals and calculate your current macros. Once you know how many calories you’ve been taking in and what your macros are you can start adjust those fats and carbs.
Carbohydrates should make up 50% of your diet, protein 10-35%, and Fats 20-35%. Now, if you are bodybuilding, your protein will more than likely be high and fats lower, but if you are at this point you should know how to adjust macros or have a coach/dietitian/trainer. I’m a fan of the IIFYM diet and I will often share this method. Everyone I have shared it with sees results, plus you get to eat what you want. So, don’t be intimidated by macro calculating; it’s simple and tasty too.