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.
We've all heard the stories before. We've all had a friend or family member trying to tell you that they simply cannot lose any size no matter what they eat or how hard they train. Well, they may not like to hear this, but the fact is unless you have a medical issue it's simply not true. Most of us are overlooking the basic proven facts of a solid diet. These tips will not cost you a thing.
If you're frustrated at a lack of results, your day is about to get a whole lot better.
The immediate task at hand is to figure out how many calories you need to eat each day. We cannot get results until we do this and you cannot achieve success without taking the time to do it. A pre-made plan from a magazine isn't going to cut it and we'll show you why.
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.
The most important part of your diet is what those calories are made up of. You need to get the split between protein, fats and carbohydrates correct because that's what is going to make all of the difference to your results. For example, a guy consuming 2000 unhealthy, fatty calories per day will not get the same results as somebody eating the same amount of calories but getting them from healthier sources. It's common sense.
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.
With your carb intake simply do the protein sum again, because they have the exact same values.
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 are able to hit your daily target of the three main macronutrients you will notice that you stop counting you calories altogether. That's because your macronutrients are far more important. This is why, as a fitness instructor, I can't help but frown when I see ladies reading the calorie count on every little piece of food they eat throughout the day.
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.
Sadly, the majority of gym members never take the time to do what you have done today. They spend years trying to work out how to lose weight without actually taking the small amount of time necessary to put an end to all of their problems. The good news for you is that you've just taken the first step and now have the foundations of a really good eating plan established!
We've all heard the stories before. We've all had a friend or family member trying to tell you that they simply cannot lose any size no matter what they eat or how hard they train. Well, they may not like to hear this, but the fact is unless you have a medical issue it's simply not true. Most of us are overlooking the basic proven facts of a solid diet. These tips will not cost you a thing.
If you're frustrated at a lack of results, your day is about to get a whole lot better.
The immediate task at hand is to figure out how many calories you need to eat each day. We cannot get results until we do this and you cannot achieve success without taking the time to do it. A pre-made plan from a magazine isn't going to cut it and we'll show you why.
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.
The most important part of your diet is what those calories are made up of. You need to get the split between protein, fats and carbohydrates correct because that's what is going to make all of the difference to your results. For example, a guy consuming 2000 unhealthy, fatty calories per day will not get the same results as somebody eating the same amount of calories but getting them from healthier sources. It's common sense.
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.
With your carb intake simply do the protein sum again, because they have the exact same values.
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 are able to hit your daily target of the three main macronutrients you will notice that you stop counting you calories altogether. That's because your macronutrients are far more important. This is why, as a fitness instructor, I can't help but frown when I see ladies reading the calorie count on every little piece of food they eat throughout the day.
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.
Sadly, the majority of gym members never take the time to do what you have done today. They spend years trying to work out how to lose weight without actually taking the small amount of time necessary to put an end to all of their problems. The good news for you is that you've just taken the first step and now have the foundations of a really good eating plan established!
About the Author:
About the Creator: Russ Howe PTI is a fitness coach who teaches others how to lose weight every day in the gym. Take more free lessons from the UK's most subscribed Personal Trainer if you're trying to build a superior physique this year.
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