If you are one of the many people wondering how to lose weight and keep it off you're in for a treat today as we share with you the top five proven rules to lasting fat loss. As a fitness instructor I am asked about this subject every day, so you are certainly not alone in your position.
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.
By the time you have read the contents of today's article you will feel a lot better about yourself and your position (because you are certainly no alone in it) but more importantly you will be able to achieve your goals.
The path to great results doesn't start in the gym. It doesn't even start in the kitchen. It starts with a piece of paper and a calculator, believe it or not! The first thing you need to do is to establish your daily calorie target. We don't want you to become one of those celeb diet addicted, yo-yo dieters who goes from quick fix plan to quick fix plan time and time again, piling the weight straight back on each time.
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.
One of the best ways to achieve this is to use the 4-4-2 system. That means 40% of your calories come from protein, 40% come from carbohydrates and 20% come from fats. So this is how to work that out:
With your protein intake you need to establish 40% of your calorie target and then divide the answer by 4. That's how many grams of protein to eat every day.
Carbohydrates - Again, establish 40% of your total calorie goal and divide the result by four. This tells you how many grams of carbohydrates to aim for on a daily basis.
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.
As long as you are able to hit your daily intake of protein, carbohydrates and fats you will notice this is far more important than counting each calorie. In fact, the only reason we set a calorie goal was to enable us to do the equation above to set our macronutrients up.
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.
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!
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.
By the time you have read the contents of today's article you will feel a lot better about yourself and your position (because you are certainly no alone in it) but more importantly you will be able to achieve your goals.
The path to great results doesn't start in the gym. It doesn't even start in the kitchen. It starts with a piece of paper and a calculator, believe it or not! The first thing you need to do is to establish your daily calorie target. We don't want you to become one of those celeb diet addicted, yo-yo dieters who goes from quick fix plan to quick fix plan time and time again, piling the weight straight back on each time.
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.
One of the best ways to achieve this is to use the 4-4-2 system. That means 40% of your calories come from protein, 40% come from carbohydrates and 20% come from fats. So this is how to work that out:
With your protein intake you need to establish 40% of your calorie target and then divide the answer by 4. That's how many grams of protein to eat every day.
Carbohydrates - Again, establish 40% of your total calorie goal and divide the result by four. This tells you how many grams of carbohydrates to aim for on a daily basis.
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.
As long as you are able to hit your daily intake of protein, carbohydrates and fats you will notice this is far more important than counting each calorie. In fact, the only reason we set a calorie goal was to enable us to do the equation above to set our macronutrients up.
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.
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:
About the Writer: Russ Howe PTI is a fitness coach who teaches others how to lose weight every day in the gym. Catch more free lessons from the UK's most followed Personal Trainer if you're trying to build a superior physique in 2013.
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