Hey All,
It's an awesome day out there! Loving the day already!
So I hit one of the Northshore's oldest places to go to the Salem Willows this weekend. Took the little guy out with the wife. He loves the arcade and running around after the seagulls. I'm not a big fan of running after the seagulls since some of them look down right mean, I don't know if you have ever seen then but they look like they will pluck an eye out.... Too much.....
Years ago I used to go there probrably about once a week for the chinese food. Something about the taste. Hey we all have our little vices just happens to be one of mine......
Anyway I'm sitting in line waiting to order and I see all these people in front of me getting their food and well to see it first hand just blows my mind away. I saw this one gentlemen reach for his plate and it had 2 chop suey sandwiches on it.... I mean Whoa...
I then did some digging online and found this:
Chop Suey
Calories: 271
Total Fats: 19.8
Carbs: 4.4
Protein: 19.8
Per 1 cup
Now looking at that plate each sandwich had at least 2 cups in it and the above doesn't even include the bread.
That plate had somewhere between 1300 and 1600 calories easily. Now don't get me wrong if you are one of my training clients then you have heard me say a million times that treating yourself is a good thing but there should be a limit, the key word here is Limit.
Here's the thing, there are so many programs out on the market right now most of which focus on portion control and while that's a part of the problem it's not all of it.
Think of it this way: if you are controlling your portions but the food you are eating is still bad for you then how can you say that my eating is not that bad. If the food you take in makes you feel run down, slow, sluggish, moody which it can if you eat too many bad carbs, all that sugar can make you crazy.
Is it really that good for you? I just want to get you thinking about this.
By the way I did have a pupu platter for 1 but didn't get through the whole thing. I have chinese food about once every 2 months. That was it, but I'll tell you since my system is not used to eating that food it doesn't crave it like it did years ago when well I wasn't so health food aware.
We need to start thinking on the GI ( Glycemic Index Scale) If you are not familiar with this one it's how carbs affect your blood sugar levels. Eat food on the lower end of the scale and you'll start eating healthy.
Start making small changes in your eating habits,
1. Have more veggies for fiber so that you feel fuller for longer periods of time and you won't want get cravings for that crappy food.
2. Have more fruits for the natural sugar and you won't be craving those candy bars so much.
3. Drink more water throughout the day, your body mistakes dehydration for hunger. This is a big one are you drinking enough water?
These are simple things that we can do to change the way we eat as a society, I know that when I look at my son these are the things that ring in my head everyday wanting to make sure that he grows up in an environment that is healthy.....
Until Next Time
Your Fit Coach
Mike
P.S. We are holding our first ever Beauty from the Inside Out Event:
ML Athletics Presents
Beauty from the Inside Out Event
Wednesday, June 16th, 6pm to 8pm
Calvary Episcopal Church, Corner of Holten
and Cherry Streets Danvers, MA 01923
Come and taste, touch and try products that will make you look and feel your best from the inside out!
The event will feature the following:
Isotonix Drink your Vitamins for Rapid Absorption.
Transitions Lifestyle System The last weight management program you will ever need.
Motives Cosmetics by Loren Ridinger Customizable, hypoallergenic cosmetics infused with vitamins and antioxidants.
Anti-aging skincare featuring Cellular Laboratories, Timeless Prescription, VitaShield, Skintelligence
Giveaways, Product sampling, and Refreshments
RSVP to Mike LoColle at (978) 269-4070 or fitnesscoach.michael@gmail.com by 6/1/10 and get 2 raffle tickets toward the grand prize!
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
ML Athletics Fitness Programs for Groups, Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding Middlesex, Northshore Area Residents. Fit Body Stop Studio by ML AThletics, 655 Boston Rd, Billerica MA 01821 Classes include TRX, KettleBell, Personal Training, Nutrition Classes, & more, visit http://www.mlathletics.com
Showing posts with label nutrition program. Show all posts
Showing posts with label nutrition program. Show all posts
Monday, May 17, 2010
Friday, May 7, 2010
Basic 5 Recipe for Weight Loss Success Part 2
Hey All
Before we get into it, I want to wish all the Mom’s and Mom’s to be a Happy Mother’s Day!
Basic 5 for a Successful Workout Program. Part 2
Well I am in my 6th week of training for Strongman and this week was a light week with an extra day off for recovery purposes. My body is feeling better today for it and well so is my mental state of mind as well.
Last week I brought up the recipe for success that is needed to achieve weight loss, muscle growth, power, speed and all of the above… I covered the first 2 on the list and today I will hit upon the rest of them.
Supportive Nutrition
Sensible Supplementation
Strength Training
Interval Training
Personal Assistance
Strength Training:
Strength training is such an important part of any program, be it weight loss, body building, overall athletic strength and speed needed. Now when I discuss strength training I am talking about incorporating weights into your routine at least 2-3 times per week. I am going to list a few benefits for Women and Men:
1) Increased Metabolic Rate – Women you are always looking for that secret to weight loss... well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.
2) Restoring Bone Density - Strength training prevents and fights osteoporosis. This is a big one for women….
3) Increased Lean Muscle Mass – Super Important!!!! You will not Look like the guy on FLEX magazine by strength training! You simply do not have enough testosterone in your body. For every pound of lean muscle mass that you have, you burn 35-50 calories per day! Let’s do the numbers:
If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day!
These are just 3 but there are so many I couldn’t list them all. Do the research it’s intense.
Interval Training is our next topic:
What is it? It’s an exercise strategy that is intended to improve performance with short training sessions. HIIT High Intensity Interval Training is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking.
Personal Assistance:
The more customized your program is for you, the better your results will be. When you combine an effective fitness program with proper nutrition, supplementation and accountability, you can make incredible changes.
It is the job of your Fitness Professional to give you the right amount and type of work for your goal and ability. However, your body is naturally driven to adapt to this workload (i.e. plateau). A plateau occurs when the body adjusts to changes in internal and/or external conditions or circumstances. Science is still unable to predict when a person will plateau, but one thing is for certain – it will happen..
Doing the same type of exercise without variation or failing to increase the challenge when your body "adapts" to the present workload, are just two examples of conditions that will steer your results to a complete halt. In order to avoid a plateau during your transformation, your Fitness Professional will make changes in your exercise routine or eating habits to help you reach the next level. The best way is not to do more of the same, but try new exercises or change the frequency, intensity, or duration of the routine.
Even though your Fitness Professional individualizes each of the components necessary to begin the journey toward your goal, it does not end there. There are many factors that may affect when and how significantly the other four components will need to be manipulated to keep you on the path to success. Your Fitness Professional will help you avoid plateaus by keeping your body in a caloric deficit (adaptation period) until you look the way you want. This can only be accomplished by following all 5 Components and correctly.
Here's your Weekend Workout! 45 Minutes and you'll be sweating it up....
Full Body Tri-Set Circuit Fat Blast Workout
Each Exercise will be completed for 1 minute.
Upper Body Bootcamp Workout
Leg Workout
• Prisoner Squats
• Reverse Lunge
• Jump Lunges
Repeat 2 more time and take a 2 minute break
Abs
• Leg Raises
• Crunch To Leg Raise
• Mountain Climber
Repeat 2 more time and take a 2 minute break
Upper Body
• Military Pushups
• Decline Pushups
• Shoulder Pike Press
Repeat 2 more time and take a 2 minute break
Abs
• V-Crunch
• V-Bicycle
• Double Leg Press Outs
Repeat 2 more time and take a 2 minute break
Until Next Time
Your Fit Coach
Mike
Don't forget to visit: www.shopmlathletics.com and get your Mother's Day Presents in while earning cash back.....
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Before we get into it, I want to wish all the Mom’s and Mom’s to be a Happy Mother’s Day!
Basic 5 for a Successful Workout Program. Part 2
Well I am in my 6th week of training for Strongman and this week was a light week with an extra day off for recovery purposes. My body is feeling better today for it and well so is my mental state of mind as well.
Last week I brought up the recipe for success that is needed to achieve weight loss, muscle growth, power, speed and all of the above… I covered the first 2 on the list and today I will hit upon the rest of them.
Supportive Nutrition
Sensible Supplementation
Strength Training
Interval Training
Personal Assistance
Strength Training:
Strength training is such an important part of any program, be it weight loss, body building, overall athletic strength and speed needed. Now when I discuss strength training I am talking about incorporating weights into your routine at least 2-3 times per week. I am going to list a few benefits for Women and Men:
1) Increased Metabolic Rate – Women you are always looking for that secret to weight loss... well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.
2) Restoring Bone Density - Strength training prevents and fights osteoporosis. This is a big one for women….
3) Increased Lean Muscle Mass – Super Important!!!! You will not Look like the guy on FLEX magazine by strength training! You simply do not have enough testosterone in your body. For every pound of lean muscle mass that you have, you burn 35-50 calories per day! Let’s do the numbers:
If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day!
These are just 3 but there are so many I couldn’t list them all. Do the research it’s intense.
Interval Training is our next topic:
What is it? It’s an exercise strategy that is intended to improve performance with short training sessions. HIIT High Intensity Interval Training is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking.
Personal Assistance:
The more customized your program is for you, the better your results will be. When you combine an effective fitness program with proper nutrition, supplementation and accountability, you can make incredible changes.
It is the job of your Fitness Professional to give you the right amount and type of work for your goal and ability. However, your body is naturally driven to adapt to this workload (i.e. plateau). A plateau occurs when the body adjusts to changes in internal and/or external conditions or circumstances. Science is still unable to predict when a person will plateau, but one thing is for certain – it will happen..
Doing the same type of exercise without variation or failing to increase the challenge when your body "adapts" to the present workload, are just two examples of conditions that will steer your results to a complete halt. In order to avoid a plateau during your transformation, your Fitness Professional will make changes in your exercise routine or eating habits to help you reach the next level. The best way is not to do more of the same, but try new exercises or change the frequency, intensity, or duration of the routine.
Even though your Fitness Professional individualizes each of the components necessary to begin the journey toward your goal, it does not end there. There are many factors that may affect when and how significantly the other four components will need to be manipulated to keep you on the path to success. Your Fitness Professional will help you avoid plateaus by keeping your body in a caloric deficit (adaptation period) until you look the way you want. This can only be accomplished by following all 5 Components and correctly.
Here's your Weekend Workout! 45 Minutes and you'll be sweating it up....
Full Body Tri-Set Circuit Fat Blast Workout
Each Exercise will be completed for 1 minute.
Upper Body Bootcamp Workout
Leg Workout
• Prisoner Squats
• Reverse Lunge
• Jump Lunges
Repeat 2 more time and take a 2 minute break
Abs
• Leg Raises
• Crunch To Leg Raise
• Mountain Climber
Repeat 2 more time and take a 2 minute break
Upper Body
• Military Pushups
• Decline Pushups
• Shoulder Pike Press
Repeat 2 more time and take a 2 minute break
Abs
• V-Crunch
• V-Bicycle
• Double Leg Press Outs
Repeat 2 more time and take a 2 minute break
Until Next Time
Your Fit Coach
Mike
Don't forget to visit: www.shopmlathletics.com and get your Mother's Day Presents in while earning cash back.....
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tuesday, March 2, 2010
Start Living Healthy and Start Seeing Results
This post is about the Energy and Effort Required to Make it Happen!
Simply stated it’s about the amount of energy and effort you put into anything that you do…
The saying is “you get out what you put in” and this is so true on so many levels and areas of your life.
The area of life that I am speaking of is Fitness and Nutrition. I haven’t put out a post in about a few weeks as I have been working with a lot of my campers 1 on 1 to assist with making sure they are on the right path for weight loss. We are implementing a great Nutrition program to complement the Boot Camp Program and keep everyone on the right track, more about that a bit later.
Over the past few weeks I have seen people really take what we have been teaching and go head on and make it happen and they are seeing the results of it now! So to those that are making it happen keep it up cause it only gets better from here.
On the other side of things I have seen other’s say that what they are doing is not working or they are just not ready to give up certain things they are eating to achieve the weight loss. Here is the deal I get it I completely understand the mentality there.
Look, I will be the first one to say to you “I know it’s not easy to say I am going to have a piece of fruit instead of that piece of cake or bowl of ice cream.” This comes with time and changing behavior.
Here are some questions you really need to ask yourself and quick because I have seen the frustration level on those faces and I have seen the discouragement that comes along with it……
1. Am I ready to give 110% and be consistent for 3 months? 3 Months is the amount of time it takes the mind to adapt to any new program and start working.
2. If what I am currently doing isn’t working am I willing to change what I am doing? You must be willing to try something different if what you are currently doing isn’t working.
3. Will I keep track of my meals and calories each day for the next 3 months? Again the 3 month timeframe is the amount of time it takes your mind to adapt and get you into an everyday routine that you won’t have to think about, and you will just do it.
4. I am willing to give up those alcoholic beverages from time to time so I can get the results I am looking for and get to a point where then I can treat myself from time to time?
These 4 questions are the root of achieving success in the weight loss game. Now above in those questions I talked a lot about the mind and the time it takes to adapt to a new way of life, I say that because our program is not a get thin quick and then gain it all back once you stop the program.
It’s a lifestyle that you start to live and carry through with you for the long haul. It’s about incorporating a Healthy Eating Plan into your day and a great exercise regime into your weekly routine.
It starts with your mind and changing your behavior each day. This process takes a while but once you change your behavior you will start to change:
- The way you shop for foods
- The way you eat
- The way you think
- Ultimately the way you live
If you get into this with the mindset of getting healthy then the weight will come off because you will be doing everything that was just said in the above paragraph.
I know that this will hit some of you harder than others and this wasn’t to be a soft touch post but one that will hopefully get you thinking and on the right track to success.
Here’s a quick quote to get you thinking if this hasn’t already “Instead of giving myself reasons why I can't, I give myself reasons why I can.”
Start living healthy and you’ll start seeing results……
That’s it for now!
Until Next Time
Your Fit Coach
Mike
PS: if you want to see a Nutrition Program that teaches you how to eat rather than telling you to eat there stuff then just send me an email at fitnesscoach.michael@gmail.com and I'll give you the online tour personally.....
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Simply stated it’s about the amount of energy and effort you put into anything that you do…
The saying is “you get out what you put in” and this is so true on so many levels and areas of your life.
The area of life that I am speaking of is Fitness and Nutrition. I haven’t put out a post in about a few weeks as I have been working with a lot of my campers 1 on 1 to assist with making sure they are on the right path for weight loss. We are implementing a great Nutrition program to complement the Boot Camp Program and keep everyone on the right track, more about that a bit later.
Over the past few weeks I have seen people really take what we have been teaching and go head on and make it happen and they are seeing the results of it now! So to those that are making it happen keep it up cause it only gets better from here.
On the other side of things I have seen other’s say that what they are doing is not working or they are just not ready to give up certain things they are eating to achieve the weight loss. Here is the deal I get it I completely understand the mentality there.
Look, I will be the first one to say to you “I know it’s not easy to say I am going to have a piece of fruit instead of that piece of cake or bowl of ice cream.” This comes with time and changing behavior.
Here are some questions you really need to ask yourself and quick because I have seen the frustration level on those faces and I have seen the discouragement that comes along with it……
1. Am I ready to give 110% and be consistent for 3 months? 3 Months is the amount of time it takes the mind to adapt to any new program and start working.
2. If what I am currently doing isn’t working am I willing to change what I am doing? You must be willing to try something different if what you are currently doing isn’t working.
3. Will I keep track of my meals and calories each day for the next 3 months? Again the 3 month timeframe is the amount of time it takes your mind to adapt and get you into an everyday routine that you won’t have to think about, and you will just do it.
4. I am willing to give up those alcoholic beverages from time to time so I can get the results I am looking for and get to a point where then I can treat myself from time to time?
These 4 questions are the root of achieving success in the weight loss game. Now above in those questions I talked a lot about the mind and the time it takes to adapt to a new way of life, I say that because our program is not a get thin quick and then gain it all back once you stop the program.
It’s a lifestyle that you start to live and carry through with you for the long haul. It’s about incorporating a Healthy Eating Plan into your day and a great exercise regime into your weekly routine.
It starts with your mind and changing your behavior each day. This process takes a while but once you change your behavior you will start to change:
- The way you shop for foods
- The way you eat
- The way you think
- Ultimately the way you live
If you get into this with the mindset of getting healthy then the weight will come off because you will be doing everything that was just said in the above paragraph.
I know that this will hit some of you harder than others and this wasn’t to be a soft touch post but one that will hopefully get you thinking and on the right track to success.
Here’s a quick quote to get you thinking if this hasn’t already “Instead of giving myself reasons why I can't, I give myself reasons why I can.”
Start living healthy and you’ll start seeing results……
That’s it for now!
Until Next Time
Your Fit Coach
Mike
PS: if you want to see a Nutrition Program that teaches you how to eat rather than telling you to eat there stuff then just send me an email at fitnesscoach.michael@gmail.com and I'll give you the online tour personally.....
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tuesday, January 5, 2010
3 Tips for Eating for Success # 2
3 Tips for Eating for Success # 2
Tip #1 - Fill in that Bad Diet gap.
Most people suffer from mindless eating at some point in the day.
It could be between work and dinner, maybe dinner and bedtime.
So you have to make sure that you are ready for that point in the day,
What’s the easiest way to do that? Prepare small healthy snacks.
Cut up vegetables have them ready in a sip lock bag or container,
slice up a piece of fruit with a tablespoon of all natural P&B.
These small snacks will tide you over until it’s time to have your bigger meal.
After dinner, if your craving hits, mix up a protein shake with some strawberries,
That will tide you over.
Tip #2 – So simple but yet not done enough. Enjoy your food and chew it longer.
If you are not zipping through your meal at 200mph then you will eat longer and feel fuller longer.
Tip #3 – I find that most people don’t get enough water in a day and
That’s when you start having cravings for food. That craving is actually
Dehydration and being mistaken for food cravings. Make sure you are drinking
Water throughout the day to help in keeping you full longer.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tip #1 - Fill in that Bad Diet gap.
Most people suffer from mindless eating at some point in the day.
It could be between work and dinner, maybe dinner and bedtime.
So you have to make sure that you are ready for that point in the day,
What’s the easiest way to do that? Prepare small healthy snacks.
Cut up vegetables have them ready in a sip lock bag or container,
slice up a piece of fruit with a tablespoon of all natural P&B.
These small snacks will tide you over until it’s time to have your bigger meal.
After dinner, if your craving hits, mix up a protein shake with some strawberries,
That will tide you over.
Tip #2 – So simple but yet not done enough. Enjoy your food and chew it longer.
If you are not zipping through your meal at 200mph then you will eat longer and feel fuller longer.
Tip #3 – I find that most people don’t get enough water in a day and
That’s when you start having cravings for food. That craving is actually
Dehydration and being mistaken for food cravings. Make sure you are drinking
Water throughout the day to help in keeping you full longer.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Monday, January 4, 2010
3 Tips on Eating for Success!
3 Tips on Eating for Success!
A question was brought up today at bootcamp about how to keep track of your calories. Well first off it shouldn’t become a challenge for you. We want this process to be as simple as possible so that you see success from it. Success is you reaching your weight loss goals!
Here is a quick calculation you can use to figure out the number of calories you need approximately each day.
1. Take your Goal Weight (the weight you want to be at not current) and multiply that by 10. You find your goals weight. For example, you currently weigh 160 but you want to be 140. 140 X 10 = 1400. 1400 is the number of calories you need to eat each day if you want to lose those 20lbs.
2. Let’s take it a step further. How many calories do I need in each meal? Take 1400 and divide by 6 and you will find the number of calories you need to eat in each meal. In this example it is: 233. You will each about 6 times per day and if you eat 5 times per day then you need to divide 1400 by 5.
3. Here is a sample day as to what it might look like:
Breakfast
1 egg/2 egg white omelet w/ spinach
Oatmeal
Blackberries
Snack
Cottage cheese w/ carrot sticks
Pear
Lunch
Fish or a lean protein like Chicken or Lean Beef
Yam
Asparagus
Orange
Snack
Prograde Workout Drink
Dinner
Lean beef or chicken
Chickpeas
Green beans
Apple
Snack
Cottage cheese & strawberries
1) Your nutrition program doesn't need to be crazy.
Don’t get crazy or obsessed when starting a new eating plan.
Simple changes each day go a lot farther than you might think.
Start with eating more fruits and vegetables. Have about 8-9 servings a day.
Don’t try and go with a diet that is low-carb since these always fail to be the long term eating plan of choice.
2) By By Junk Food!
Look I know that we all have our vices and mine is Chocolate probably like many of yours. But do you really need all that junk food, chips, cookies, candy, Etc….. I didn’t think so, think of your sweets as a treat and I don’t mean an everyday treat. If you have been good 90% of the week then reward yourself.
Yes It’s That Easy!
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
A question was brought up today at bootcamp about how to keep track of your calories. Well first off it shouldn’t become a challenge for you. We want this process to be as simple as possible so that you see success from it. Success is you reaching your weight loss goals!
Here is a quick calculation you can use to figure out the number of calories you need approximately each day.
1. Take your Goal Weight (the weight you want to be at not current) and multiply that by 10. You find your goals weight. For example, you currently weigh 160 but you want to be 140. 140 X 10 = 1400. 1400 is the number of calories you need to eat each day if you want to lose those 20lbs.
2. Let’s take it a step further. How many calories do I need in each meal? Take 1400 and divide by 6 and you will find the number of calories you need to eat in each meal. In this example it is: 233. You will each about 6 times per day and if you eat 5 times per day then you need to divide 1400 by 5.
3. Here is a sample day as to what it might look like:
Breakfast
1 egg/2 egg white omelet w/ spinach
Oatmeal
Blackberries
Snack
Cottage cheese w/ carrot sticks
Pear
Lunch
Fish or a lean protein like Chicken or Lean Beef
Yam
Asparagus
Orange
Snack
Prograde Workout Drink
Dinner
Lean beef or chicken
Chickpeas
Green beans
Apple
Snack
Cottage cheese & strawberries
1) Your nutrition program doesn't need to be crazy.
Don’t get crazy or obsessed when starting a new eating plan.
Simple changes each day go a lot farther than you might think.
Start with eating more fruits and vegetables. Have about 8-9 servings a day.
Don’t try and go with a diet that is low-carb since these always fail to be the long term eating plan of choice.
2) By By Junk Food!
Look I know that we all have our vices and mine is Chocolate probably like many of yours. But do you really need all that junk food, chips, cookies, candy, Etc….. I didn’t think so, think of your sweets as a treat and I don’t mean an everyday treat. If you have been good 90% of the week then reward yourself.
Yes It’s That Easy!
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
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