One big problem I see among clients is under-eating at breakfast and lunch, then getting home at night after work to overindulge or “blow their diet”
One of the easiest ways to help remedy this is eating early and eating often throughout the day, experiment a little to find something that works bc what you’re doing now may not be working!!
Try to eat more fruits & vegetables in the morning & protein at lunch, stay away from extra carbs, starch, sugars & processed foods at night before you go to bed. Use a food diary tool like #myfitnesspal to log and track micronutrients
If you need more nutrition tips or workouts message me and let me know how I can help
Being a personal trainer my main focus and most enjoyment comes from doing workouts and helping people build strength and confidence in their own body and abilities.
On the flip side you can’t workout good and eat bad, nutrition is paramount in everything we do. You can’t outwork a bad diet, if you don’t eat right you wont maximize gains/
Taking a positive approach let me say that the eating part for me is the easiest, but for most my clients it’s where they fall short and have the biggest problem.
If we eat too much or too little our body will store fat. Eat more calories and lift weights the body will want to build muscle. Skip meals & you increase cortisol production and store more body fat. Eat light & often you can keep your thermogenic burn going and keep your metabolism revved up throughout the day.
The trick is then to eat lite, eat often with lean high quality protein, fruits & vegetables, seeds and nuts with good fats
We are what we eat, What are you?
How many calories a day?
One of the most popular questions I get daily
I say every human needs to consume around 1800-2200 calories a day to live. If you are a smaller person you can eat less, if you are a bigger person eat more, if you are highly active person eat more as well.
A quick and easy way to estimate this daily caloric need is to divide your weight in kilograms (bodyweight/2.2) multiply by 35 and minus 550
I weigh about 165lbs/2.2 = 75kg *35 = 2625calories -550 = 2075 daily calories
My calorie goal is 2075
You have to move to burn calories, you have to eat well to burn body fat, then rest and repeat
GT Food Challenge went GREAT!! after 10-days average weight loss -3.33lbs & -2.25″ total in Abs and Hips!!
We did not recommend a “diet”, everybody ate what they wanted.
We did not give out pills or drink powders, our mission with the 10-day Food Challenge was to help teach people accountability and body awareness.
These are the results for the 28 people who participated and followed through for 10 days
- Are You Ready? GT 10-day Food Challenge (dnfitness.wordpress.com)
- GT Food Challenge: Day 2 Weigh-in – still Balancing my Carbs (dnfitness.wordpress.com)
- GT Food Challenge Weigh In (dnfitness.wordpress.com)
- GT Get Fit Tip: Carb Balance (dnfitness.wordpress.com)
Packing around some extra pounds?
Here are 5 BAD habits that keep people from losing body fat:
1. Eating to feel pleasure or comfort (u feel guilty/ugly after)
2. Night snacks (average person eats 500 calories after supper)
3. Buying too much food at the grocery ( don’t buy it, don’t bring it home, don’t eat it)
4. Eat on impulse (don’t go eat just because your friend called or somebody brought cookies to the office)
5. Living to eat NOT eating to live
Some bad habits are hard to break but the first phase of any weight loss program is becoming aware of what and why you eat. Think of the big picture and making little changes along the way that will add up and lead you to a healthy fulfilling life.
These are just a few of the bad habits I encounter most
If you have others or need help/advice leave a comment
Monday is no fun, but what about the TGIF’ers?
Hey Loverboy some of us ARE workin for the weekend
Most people who let go on the weekends eating and drinking are usually up about 3lbs on Monday’s weigh in
– not good
3lbs is too much
1lb is ok
-1lb or more is a WIN!!
Be mindful of what your eating on the weekends, its easier to burn 3lbs off when your happy with what you weigh.
Calories Burned Per Minute for Various Activities
|Weight in pounds:
105 – 115
Weight in pounds:127 – 137
160 – 170
|Weight in pounds:
180 – 200
|Basketball full court||9.8||11.2||13.2||14.5|
|Bicycling -Stationary 10 mph||5.5||6.3||7.8||8.3|
|Bicycling -Stationary 20 mph||11.7||13.3||15.6||17.8|
|Bicycling – 10 mph||5.5||6.3||7.8||14.5|
|Dancing – Rock & Roll||3.3||3.8||4.4||4.9|
|Golf – using handcart||3.3||3.8||4.4||4.9|
|Hiking (with backpack)||5.9||6.7||7.9||8.8|
|Jogging – 5 mph||8.6||9.2||11.5||12.7|
|Lawn Mowing(power motor)||3.5||4.0||4.8||5.2|
|Running – 8 mph||10.4||11.9||14.2||17.3|
|Sex – active||3.9||4.3||5.6||5.9|
|Skating – fast||8.1||9.3||10.9||12|
|Skiing – down hill||7.8||10.4||12.3||13.3|
|Skiing – cross country||13.1||15||17.8||19.4|
|Snow shoveling – light||7.9||9.1||10.8||12.5|
|Snow shoveling – heavy||13.8||15.7||18.5||20.5|
|Stair Climbing –normal speed||5.9||6.7||7.9||8.8|
|Swimming – 20 yds. a min.||3.9||4.5||5.3||6.8|
|Swimming – 60 yds. a min.||11||12.5||14.8||17.9|
|Walking, 2 mph||2.4||2.8||3.3||3.6|
|Walking 4 mph||4.5||5.2||6.1||6.8|
|Watching TV||not avail.||
145 per hour
- Weight-Loss Calculation (everydayhealth.com)
That deficit needs to be slight reduction (250 kcals) of calorie intake and daily caloric burn. You have to “detox” your body of extra Carbs, Fats, Sugars, and Starch and start some kind of structured physical activity program.
The trick is you have to find that balance, a tasteful compliment of nutrition and exercise, one that you can maintain and stick.
Only then can one live in peace without the mental and physical anguish of Obesity.
Join with me and motivate someone to lose 10lbs – GET TONED!!!
- FDA Rejects Another Weight-Loss Drug (abcnews.go.com)
- Study finds heightened suicide risk after weight-loss surgery (mnn.com)
She lost 8lbs and 6 inches the first 6wks (see video) but didnt lose anything the last 4wks. I looked at her nutrition and made a 300 calorie suggestion on her intake and talked to her about the SUGAR she was consuming in her diet. For her the changes were simple bc I knew where her metabolism was and what the “science” of her body was telling us.
1 week later, 2 days before she leaves for the beach during Fall Break, she messaged me on FaceBook and said that it worked and she is down 4lbs MORE!!!
- Does Drinking Green to Lose Weight Work? (brighthub.com)
People love to please themselves, and they just feel better about starting a new program. Others give it a 110% all or nothing and blow out in 3 wks, yet some feel better by telling people they found a better way.
I love to share my goals aloud also, it allows me to alter my short-term goals and stay in line with my long-term focus, although I see his point. The only thing that matters in weight loss is that you continue on a path that allows you immediate success so that you too can focus on the long-term healthy weight goal.
Any thoughts? Let me know
After hitting on a brilliant new life plan, our first instinct is to tell someone, but Derek Sivers says it’s better to keep goals secret. He presents research stretching as far back as the 1920s to show why people who talk about their ambitions may be less likely to achieve them. (http://www.ted.com)
- WATCH: Jennifer Hudson Launches New Weight Loss Campaign (stylenews.peoplestylewatch.com)
- Your Diet Is Driving Me Nuts! (lifescript.com)
- Staying Committed to Your Weight Loss Goal (stepbysteptips.com)