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.
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.
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.
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.
For carbs do the exact same sum.
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.
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.
Now you have the facts for a better diet all laid out in front of you, you should be starting to feel different about your goal. All of a sudden it's not a dream anymore. If you stick to your targets you will achieve it and make it a reality, it's as simple as that!
So there you have it! It wasn't as hard as you were thinking, right? You've just set up your own optimal eating plan with a personal trainer and you did it in no time at all. The vast majority of people using your local gym don't do this and that's why they toil away endlessly without results. From now on you're in an excellent position and you can move forward from here with confidence!
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.
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.
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.
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.
For carbs do the exact same sum.
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.
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.
Now you have the facts for a better diet all laid out in front of you, you should be starting to feel different about your goal. All of a sudden it's not a dream anymore. If you stick to your targets you will achieve it and make it a reality, it's as simple as that!
So there you have it! It wasn't as hard as you were thinking, right? You've just set up your own optimal eating plan with a personal trainer and you did it in no time at all. The vast majority of people using your local gym don't do this and that's why they toil away endlessly without results. From now on you're in an excellent position and you can move forward from here with confidence!
About the Author:
Publisher: 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 body in 2013.
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