Fitness and nutritional information plague the Internet, some I believe to be true and helpful while others I believe to be downright false and misleading. I will share with you what has worked personally for me and clients over the years. I will make these steps as simple as I possibly can. First are foremost you have to understand your individual caloric intake and how it effects your overall weight. Here I will explain and give an example...
STEP ONE: find any free calorie calculator on the web (
Calorie Calculator) and enter in your individual stats. Here you will find a few numbers in regards to calories that will start you in the right direction. For most people. You will focus on two numbers. “Extreme fat loss” and “fat loss”. What this mean is that if you eat this amount of calories a day and keep up with routine exercise you will LOSE weight. An example would be, I am 30 years old, 6ft and weigh 188 currently. Because I am leaning out for summer, I’m currently consuming 1,880 calories alongside routine exercise. Doing so has caused me to lose about 1- 1/2 half pounds per week. The more weight you have to lose? The faster it will come off.
STEP TWO: ok so I have my caloric deficit number, but how do i keep track of everything I’m eating to make sure I’m eating the right amount? EASY..my fitness pal app, it’s free and accessible. It’s tedious at first but you need to be tracking your food. You need to understand where your calories are coming from. I can’t tell you how many people have no idea the amount of calories that’s in the food they are consuming. You will have to tinker with the app, learn it in your own way but it is a NECESSARY TOOL.
STEP 3: understanding macro nutrients, what makes up your total calories. This is your protein, fats and carbs. That’s the only thing you need to focus on starting out. Everyone’s percentage of these macro nutrients are different but most will be relatively the same. High protein, medium carbs, low fat. An example percentage for a guy like me, The makeup of my total calories consist of 190 of protein, 145g carbs and 60g of fat give or take. My fitness pal will help you calculate this percentage but it will usually look something like carbs 30% fat 25% and protein 45%. This may be different for you.
Step 4: WORKOUT!
I don’t think I need to write out individual plans for people, the Internet is full of healthy and relatable workouts you can follow, you just have to have the discipline to follow through with it. Accountability for your health is your priority and yours alone. Just get moving!!! Make it fun.
Last but not least, this is only the beginning. There is so much more knowledge I have on the subject, so many more tips and tricks to share...but this should at least get people started in the Right direction. I am available for any questions and guidance