If you are one of the many people wondering how to lose weight and keep it off you're in for a treat today as we share with you the top five proven rules to lasting fat loss. As a fitness instructor I am asked about this subject every day, so you are certainly not alone in your position.
How many times have you heard people saying they cannot get rid of their belly no matter how hard they work in the gym or what they eat? What if we told you that the five simple rules to lasting weight loss are nowhere near as complex as you may think and, better still, they are all completely free to do.
By the end of today's article you should feel a lot more confident and a lot more equipped in your battle against the bulge.
We start by looking at your calorie intake. Are you eating too much? Are you eating too little? The latter is perhaps even worse, as you're possibly starving yourself of your favorite foods and still getting nothing to show for it. The trick is to find the balance between the two. How many friends have tried the latest celebrity diet only to pile the fat straight back on a month or two down the line? This is because they often cut their calorie intake so drastically or deprive their body of necessary nutrients (usually carbs).
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.
Carbohydrates - Again, establish 40% of your total calorie goal and divide the result by four. This tells you how many grams of carbohydrates to aim for on a daily basis.
Fats - Work out 20% of your daily calorie target and divide the result by nine this time (that's how many calories are in one single gram of fat). This gives you an idea how many grams of fat to consume every day.
If you can hit that daily target of macronutrients you will notice that you don't even need to count your calories. The only reason we must set the calorie target is so we can then work out our macronutrient split, that's all.
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!
How many times have you heard people saying they cannot get rid of their belly no matter how hard they work in the gym or what they eat? What if we told you that the five simple rules to lasting weight loss are nowhere near as complex as you may think and, better still, they are all completely free to do.
By the end of today's article you should feel a lot more confident and a lot more equipped in your battle against the bulge.
Today's clip on how to lose weight details five extensively researched fat loss tips for you.
We start by looking at your calorie intake. Are you eating too much? Are you eating too little? The latter is perhaps even worse, as you're possibly starving yourself of your favorite foods and still getting nothing to show for it. The trick is to find the balance between the two. How many friends have tried the latest celebrity diet only to pile the fat straight back on a month or two down the line? This is because they often cut their calorie intake so drastically or deprive their body of necessary nutrients (usually carbs).
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.
Carbohydrates - Again, establish 40% of your total calorie goal and divide the result by four. This tells you how many grams of carbohydrates to aim for on a daily basis.
Fats - Work out 20% of your daily calorie target and divide the result by nine this time (that's how many calories are in one single gram of fat). This gives you an idea how many grams of fat to consume every day.
If you can hit that daily target of macronutrients you will notice that you don't even need to count your calories. The only reason we must set the calorie target is so we can then work out our macronutrient split, that's all.
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. Catch more free lessons from the UK's most subscribed Personal Trainer if you're trying to build a better body this year.
No comments:
Post a Comment