If you use a gym the chances are you may be one of the many people trying to figure out how to lose weight and stay in shape. Today you are in luck. As a personal trainer I am regularly asked this question in the gym and today I'm going to share my five proven rules to a slimmer, fitter body.
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.
While many people assume working out your target calorie intake is really confusing the truth is it's not. Take your target body weight (the weight you want to be) in pounds and multiply it by twelve. This tells you roughly how many calories to shoot for every day and the focus needs to be on the word 'roughly' because, as you'll find out next, the worst thing you can do is become a calorie-counting dieter.
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 proven method for doing this is to get 40% of your calorie target from protein, 40% from carbs (yes, contrary to every celebrity diet you do still need carbs - that's why the crowd who follow those plans in gossip magazines never get any results) and 20% from fats (yes, you actually do need to eat fats). This is how to achieve the split:
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.
With your carb intake simply do the protein sum again, because they have the exact same values.
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.
Now that you have a solid diet plan in place you can begin implementing our other diet tips from today's video. We'd recommend adding one step at a time until you have all five tips working for you simultaneously, this allows you to take it step-by-step and keeps you from changing too much in one go.
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.
While many people assume working out your target calorie intake is really confusing the truth is it's not. Take your target body weight (the weight you want to be) in pounds and multiply it by twelve. This tells you roughly how many calories to shoot for every day and the focus needs to be on the word 'roughly' because, as you'll find out next, the worst thing you can do is become a calorie-counting dieter.
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 proven method for doing this is to get 40% of your calorie target from protein, 40% from carbs (yes, contrary to every celebrity diet you do still need carbs - that's why the crowd who follow those plans in gossip magazines never get any results) and 20% from fats (yes, you actually do need to eat fats). This is how to achieve the split:
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.
With your carb intake simply do the protein sum again, because they have the exact same values.
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.
Now that you have a solid diet plan in place you can begin implementing our other diet tips from today's video. We'd recommend adding one step at a time until you have all five tips working for you simultaneously, this allows you to take it step-by-step and keeps you from changing too much in one go.
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 Publisher: Russ Howe PTI is a fitness instructor who teaches people how to lose weight every day in the gym. Catch more free tips from the UK's most subscribed Personal Trainer if you're trying to build a better physique in 2013.
1 comments:
We must practice to eat small portion of food frequently to increase our metabolism. When we eat, it is important to watch what we are eating. Avoid food that has bad effect on our body. - Fitness website
Post a Comment