What can I learn from my body type? Part 2- Nutrition and Exercise

After reading Part one (click link if you haven’t) you should now be able to identify which body type you are.  This is very helpful in helping you understand your body and learn to love who you are.  However, sometimes we still want to change for the better, whatever that may be.  For any body type, exercise is going to help you lose fat because it will help you achieve a calorie deficit (your body is using more calories than you are eating).  However, the rate at which you will lose the fat can be changed by simply changing your macros and fitness routine. Remember, what works for you and your body type won’t necessarily work for others.  This is why when I say everyone is different, I truly mean it. Not because you look different but your body responds differently as well.

Let me explain…

Protein seems to be the new must have buzz word in nutrition these days, I mean you even see it on Mac and Cheese commercials.  It is essential for weight loss and muscle gains, and all body types respond to protein in a similar way.  Instead I want to talk about the other macro nutrients: carbohydrates (carbs) and fats.  Our bodies are amazing organisms, they have mastered the ability to survive in scarcity.  The body feeds off of food for energy and knows how to go into starvation mode, storing and protecting its fat, when you are at an extreme calorie deficit.  This is why an extremely low calorie diet (like 1200 calories) with intense workout is counterproductive.

Fat is a very good energy source; it has 9 calories (energy) per gram.  Our bodies have evolved to store as much of this rich energy source as possible. We need it to help regulate hormones as well as provide the body with sustainable energy. Fats have often been looked at as “bad” and should be avoided.  I say, eat your cheese, cream and your avocado and don’t feel guilty! Fats in moderation are not something to be afraid of but can be beneficial to your health.  Fat is necessary for normal bodily function.

When you plan your daily menu you need to plan for fats taking longer to be converted to usable energy than carbs.  This means, if you are not an active person, or are on a rest day, your body does not require a lot of quick energy (carbs).  The body will not burn through them and then holds onto both the quick and sustainable energy.   It isn’t the fat in food as much as it is the caloric surplus that is making the fat gain occur.

Carbohydrates are a source of quick energy made from glucose (sugar); this is your bodies source of energy that is easiest to metabolize and its most readily available source.  If you are inactive your body converts the glucose to glycogen to be stored in the muscles and liver. If you consume more calories from carbs than your body can burn, it will chemically convert the glycogen to fat. Because carbs only have 4 calories of energy per gram, you can burn through them quickly, which doesn’t make them a great source of sustainable energy.  While carbs are necessary for muscle growth, not every body type processes them the same. Carbs are tricky and don’t always play nice!

So how can this all work for your body type?

ENDOMORPHS

As an endomorph, having a very consistent nutrition plan and tracking is key to keeping the weight off and achieving your fitness goal.  With this body type you have some degree of carbohydrate and insulin sensitivity.  This means the body has a natural tendency to store the sugars that are processed in carbs such as breads, pastas, and refined sugar as fat instead of burning those calories. For other body types, the energy they get from these foods are usually well utilized when they are strength training and lifting heavy. However, because of the genetics in you endomorphs, your body has a tendency to store them even with strength training.  This in no way means you can’t ever eat bread, or most importantly, a cookie!  It just means that compared to other body types, like ectomorphs, your carb ratio is lower, not non existent.

The carbs you need to eat are non dense, low calorie, high fiber foods like vegetables, quinoa and some fruits. Eating foods like pasta, breads and high starchy foods (potatoes) should be eaten moderately.  Fruits are full of vitamins and minerals but are also high in sugars, which means higher in carbs.  You must be careful to not eat more than one serving of fruit a day, OR swap out another carb source so you can have an additional fruit serving for the day. Eating twice the serving size of vegetables as fruit will help your body consume more for few calories.

For some people the idea of having to really restrict their carbohydrate intake might make them cringe.  Trust me, I am one of them!  Even as an endomorph, you do not need be on a low carbohydrate diet the rest of your life, if you can incorporate the proper fitness routine.  The combination of HIIT for cardio and strength training is HUGE for endomorphs.  Not only will they see results in muscle gain quickly, but strength workouts allow the body to consume more carbohydrates because it needs to replenish the glycogen stores that were depleted during strength training.

Your strength training needs to focus on lower weight and higher reps.  As an endomorph, you can easily create a more large musclualr if you train hard and heavy.  If that is your goal, you will see growth in no time!  However, if you want to stay more cut, you need to strength train with higher reps (12 being the minimum), and super set multiple muscle groups together.  Incorporate HITT training 15-20 minutes for every workout. Cardio/strength circuits that can be done at home are a great way to workout this body type.  Learn to love cardio because your body needs it!

For nutrient timing, when you eat during the day, you need to eat your heavier carb meal post workout.  This is essential because  your body needs to replenish the depleted glycogen stores and is less likely to store it as fat.  Eat up after a workout and enjoy every bite of your calorie dense food.  You sweated, you deserve it!

Macro ratio for fat loss that works well is 35% protein, 25% carbs, 40% fat with a calorie defecit.
To increase muscle mass the macros shouldn’t change much, 35% protein, 30% carbs 35% fats staying within maintenance calories.

 

 

MESOMORPHS

Mesomorphs are the one body type that the macro ratio can be both a high carb/low fat, or low carb/high fat diet and be successful.  You will pick the diet based on your fitness goal.  As a mesomorph, you will do well in achieving a fitness goal when you are tracking macros and staying consistent.  Your athletic build allows your body to process carbohydrates a little easier, and your body already has a good base for lean muscle mass.  If your goal is to build muscle, you have a good chance at meeting those goals.  If you want to get lean and cut, you can as well. You are in the drivers seat with how you want your body to look.  However, your success in your fitness goals will require you to be deliberate.

Having a well balanced macro ratio works well for this body type.   The carbs you eat can be calorie dense (breads and pastas), but you also need a good amount of high fiber foods like vegetables and fruits.  If you are strength training, calorie dense foods are your friend. If you are opting for a lighter strength training program, you need to eat those types of carbs moderately and focus on getting full on fiber rich foods.

Even as a mesomorph you still need to incorporate HIIT training into your fitness routine. You do not need to do it daily, but your body type does well with variety.  Switching up your workouts throughout the week, as well as changing them up completely every 4 weeks, is the key to not hitting plateaus.  Strength training should be part of  your weekly routine at least 3 times a week with HIIT training 2-3 times for fat loss/maintenance.  If you chose to do minimal cardio your fat will not shred as easily.

Strength training should be done hard and heavy with little rest between sets.  You want to keep the heart rate up while focusing on strength.  Super sets are great to help keep the heart rate elevated.  You can also focus on one muscle area for a workout and hit that muscle hard for that day, with no cardio.  Strength circuits that can be done at home with resistance bands, mini bands and dumbbells can also help you achieve any fat loss or strength goals.  Play around with your workouts.  You can be creative and not to structured and still see slow results.

For nutrient timing, a higher carb meal should still be consumed post workout.  You always need to eat to restore and rebuild.  This body type does well with spreading your carbohydrates evenly throughout your meals.  If you are strength training to build muscle make sure you are eating frequently, 5-6 times a day. If you are trying to lose fat, eat frequently but with 2 meals at a high carb ratio and the rest of your meals/snacks on having an even P/C/F  (Protein/Carbohydrates/Fats) ratio.

Being mesomorphs, allows you to easily change your body depending on your macro ratio. If you are seeking fat loss a very balanced macro ratio of 30% Protein, 35% carbs, 35% fats with a calorie deficit will get you there.

If you are wanting to increase your muscle mass, increase your carbohydrates to a higher carb ratio of 40% protein, 40% carbs, 20% fats and be in a slight calorie surplus. 

ECTOMORPHS

As stated in my previous post, ectomorphs are the body type that people envy because of the amount of food you can eat and not gain weight.  Notice though that I said not gain WEIGHT.  As an ectomorph, you can still gain FAT, although it takes a really poor diet.  It may seem like an ideal situation to be able to eat calorie after calorie but even with eating large amounts of food the “boyish” figure still remains.  The emotional aspect of being skinny, if you want to gain muscle, can be just as damaging as fat loss, maybe more.  If your goal is to be a fast marathon runner being an ectomorph can be an advantage. If you want to gain muscle, dig deep and find a love for weight training, you will need it!

As an ectomporh, the work you have to put in to change the way your body looks, no one should envy.  Your body is constantly in overdrive.  Your metabolism is a well oiled machine without having to train it to burn constantly.  Because of this, lean muscle mass is hard to keep and build on the body.  This is where the “skinny” look comes from.  It is not so much that there is not any fat on the body, but instead, there is a lack of lean muscle.

Tracking is still essential for you to achieve your  fitness goal.  Even for fat loss you need to make sure that you are not over eating in a macro nutrient ratio that doesn’t help produce fat loss.  Eating frequently with a lot of calorie dense foods is key!  You can eat your breads, pastas and starchy foods daily.  To help promote muscle gains you need to eat, and then eat some more.  This might be your biggest struggle.  Your body won’t naturally feel hungry which leads you to not want to eat. Choosing not to eat can do more damage than overeating.  A diet that is high in both protein and carbohydrates, with a moderate fat level, is ideal to help increase muscle mass.  You will always be in a calorie surplus. Enjoy it!

Your exercise regimen to gain muscle will take a lot of hard work and dedicated gym time.  It is not easy to gain the muscle needed with at home workouts, unless you have heavy weights and racks at home.  You need to be lifting hard and heavy 5 times a week.  Focus on one to two muscle groups each training session.  Take longer rests between sets to allow your body to regain the strength to continue to push heavy weights.

If you hate cardio, you are in luck! I am a huge advocate of incorporating cardio into your fitness routine no matter your body type.  However, you do not need to focus on HIIT training.  If you enjoy it, one session a week is all you need.  Low intensity steady state cardio, running at the same speed the whole time,  works better while trying to build muscle.  On really heavy lifting days, no cardio is recommended or split up your cardio and lifting sessions for different times in the day.

Don’t be scared of the heavy weights!  Your body will react completely different to them than an endomorph would.  You will not build a boxy, huge muscualr frame.  Lifting heavy will first build your lean muscle mass, and then help it grow slowly.  Your genetics won’t allow for your muscles to ever gain an extreme bulk.  That in no way means you can not be strong.  The size of your muscle has nothing to do with the strength of it!

As an endomorphs your macro ratio for fat loss and muscle gain rarely change.  Adding exercise will encourage fat loss even with a higher carb ratio.  Focus on muscle gains with a macro ratio of 30% protein, 50 % carbs, 20% fats.  The only change would be to go from a maintenance calorie to a large calorie surplus for muscle gains.

We are all SO different  that comparing yourself to others is only damaging you.  I want you to learn about YOUR body and how YOU can make it what YOU want. That is when you become the best version of you possible and results happen.  You are all beautiful and strong! Do not let someone else’s genetics make you feel otherwise.

You got this!

 

What can I learn from my body type?- Part one

I preach a lot about how everyone is different and we need to cater our fitness goals to us individually.  This is one of those “easier said than done” phrases. I get that.  The fitness industry does a fantastic job making us believe that everyone can and should be on the same diet or workout plan.  While this can work for some people, others are left wondering why they can’t succeed.  Everyone can, if given the right information for their own body, not anyone else’s. (This is why I do customized training plans.  Sign-up for one!)

There are so many factors that go into weight loss; muscle gains, nutrition, and strength and endurance. It can be overwhelming and hard to know what will work the best for you.  To help you better understand more about your body and how fitness and nutrition will work best for your body type, I am going to break this topic into a two different posts.

Today’s Post is Part One:  An overview of all three body types. I will discuss their basic structure and characteristics.  This will help you determine what body type you are.

A follow up post will be Part Two: An over view of the workout structure and nutritional plan for each body type.  I will explain the type of workouts that provide the best results, and what nutritional guidelines they should follow to increase their success rate.

Let’s get started…

There are 3 different body types; endomorphs, mesomorphs and ectomorphs. Say what?  Let me explain.

ENDOMORPH

This body type either gets all the glory for having amazing curves and an amazing hourglass figure, or they are criticized for their difficulty to produce desired results.  Endomorph women are soft, voluptuous, curvy and when they can maintain their figure they are the picturesque body of a “real woman.” Male endomorphs have soft and round bodies.

Endomorphs have the unfortunate issue of being able to gain fat VERY easily.  Women and men tend to be stocky, have a long torso with wide shoulders, and a medium to large bone structure.  They carry most of their weight in their lower abdomen, hips and thighs.  Just as easily as it is to gain fat, endomorphs will also gain muscle easily; bulking up is never an issue. However, if endomorphs do not keep their body in constant motion through exercise the chances of putting weight on are high.  Proper nutrition and exercises need to be a very important part of their lifestyle.

One would assume endomorphs would have poor self-esteem in regard to the struggle they may may to maintain weight.  In reality, this body type, women in general, tend to love their bodies more.  They embrace their curves.  They are proud of what they were blessed with and are not afraid to show it.  This allows them to have more confidence in their workouts and they enjoy the gym more.

If this is your body type don’t measure your success by how lean your legs and arms can be. This just isn’t a realistic expectation for this body type.  I am not saying you can’t have killer legs, you totally can!  Sculpt them into something that is muscular and strong and be proud of that!  Love them for their strength and power.  Don’t hold yourself to a standard that only you see as beautiful because I am sure I would find you to be pretty hot stuff!

An example of an endomorph would be Serena Williams and Beyonce.


MESOMORPH

This body type tends to be defined as the “genetically gifted”  and has an athletic build.  Women have an hour glass shape while men have a V-shape or more boxier frame.  They tend to have lean muscle mass without much effort and use that to be natural athletes. This is usually the body type that is plastered all over fitness magazines becasue they are considered to be the “ideal” fitness model.

Rant: This is exactly why I want you to know your body type.  Pictures can be so deceiving.  I am not saying that if you are not a mesomorph you will never be able to be a fitness model, but the fitness industry makes money on making us think our body type is not adequate.  I have fallen into this trap many times.  I find myself looking at photo shopped perfect bodies and I feel then even more inadequate.  The truth is, anyone can be strong and muscular with a healthy body, but my body proportions will never be the same as yours.  My beautiful ideal should be different than yours.  

Rant over.

Mesomorphs have a slightly curvy figure, but their bodies can be drastically altered by lifting weights.  Their naturally stronger frame, ability to gain muscle easily, and hourglass figure helps give the appearance of a muscular frame.   While this may be a perk to this body type, they can also build up fat storage just as easily if nutrition is not properly maintained.

A girl can’t catch a break!

Even with the ability to gain weight easily they do not need to be in constant motion to maintain weight, like endomorphs.  The lean muscle mass that they carry is a fat burner in itself that allows them to be less active, even though mesomorphs tend to NEVER stop moving.  If they have little discipline with their nutrition it can and will affect them negatively, and weight will slowly go up.

Mesomorphs have broader shoulders and a narrower waist.  Most of their fat is stored evenly all over their body.  They tend to have troubled areas like everyone else, but fat isn’t isolated to one area.  It is easy for the weight to “creep up” on this body type because it doesn’t formulate in one area for them to notice.

You would think that being a mesomorph would be the ideal body shape.  I firmly believe that each body type has pros and cons. While in fitness pictures, mesomorphs seem to have it all, they tend to have the lowest self-esteem.  This is because their weight and appearance can fluctuate so easily. They can be at a high in their fitness level and feel amazing, and then have one week of vacationing and feel like they gained 10 pounds. They tend to be on a constant emotional roller coaster with their body image.

An example of a mesomorph would be Sarah Jessica Parker and Halle Berry.

What is my body type
what is my body type?

ECTOMORPH

This is the body type everyone woman loves to hate.  Ectomorphs can eat and eat and then top it off with dessert and not put on a pound. Sadly, I feel like ectomorphs get such a bad rap. People tend to forget that a healthy lifestyle is not determined by what you look like but how you take care of your body.

Ectomorphs are typically skinny and have a “boyish” figure.  This body type is usually what is seen all over fashion magazines.  They have a small bone structure with small shoulders and tend to be long and gangly.  It is hard for them to put on weight and if they do, fat tends to be stored in their midsection while keeping their legs fairly lean.  Their muscle mass is very lean, and it lends to the perception that regardless of their overall level of health they appear “lean.”  This can make it very difficult for ectomorph women because in their minds the scale and their pant size both say healthy, which can perpetuate unhealthy habits.  This is why a lot of ectomorphs tend to be called “skinny fat.”  Although they can still fit in a smaller pant size , their lack of proper nutrition and exercise can be damaging to their overall health.

Of course I am envious of the amount of food they can consume!  Everyone is, but I also do not envy the difficulty they have with putting muscle on.  Ectomorphs have the HARDEST time putting on any muscle.  This can make strength training a very discouraging process because gains are slower, which does not encourage a balanced exercise regime.  Muscle in itself is hard and takes time to acquire, but ectomorphs have to turn it into a full time job just to make noticeable gains.

While everyone else tells ectomorphs how lucky they are many of them would disagree.  They crave having a “feminine” figure.  It is hard to build any kind of curves, and form any muscle definition to give the illusion of a feminine body.  Their natural muscle structure can make some exercises more difficult if not properly trained.  However, with the right amount of time and effort ectomorphs can become strong and athletic like anyone else.

If this is your body type find a passion for fitness and build on that.  Don’t expect an overnight change.  Your hard work and dedication will pay off.

An example of an ectomorph would be Gweneth Paltrow and Calista Flockhardt

Ectomorph
Know your body type

Find your body type, OWN IT, LOVE IT, and TAKE CARE of it.  The best thing you can do for yourself is to do the best YOU can to make the body YOU have amazing inside and out!

 

 

 

Breaking Through the Nutrition Chaos

I bet diet gets searched more often on google than Kardashian or The Bachelor.  (I checked; on google and diet is searched more than the two combined).  There are so many diets and everyone has an opinion.  Some are realistic and others, well they are just stupid (I won’t name names but I am looking right at you Pinterest).

If you are looking for the perfect nutrition plan for yourself it may or may not be the one that your best friend is using to give her amazing results.  It seems counter intuitive I mean it worked for her, right?  It helped her go from what she was to what she is now and you want that.  That is the problem.  Did she look just like you in her before picture and did she have the same goals as you?  If the answer is no, then don’t do what she is did; it will not get you to where you want to be.

Each person has a specific goal in mind and how they want to achieve that goal.  Do you have a lot of weight to lose?  Are you wanting to put on more muscle?  Do you want to increase your endurance?  Do you have less than 10 pounds to lose but very little muscle and want to change both?

Each one of those fitness goals requires a different nutritional and exercise plan.

When someone asks me how many calories I eat a day my response is always – It depends on what I am trying to achieve.  This is not me being vague nor not wanting to share my calorie consumption.  It is me being honest and not leading you to believe that if you eat the same way I do you will have the results you want.  This is the most misunderstood aspect of nutrition.

Today, I want to help you figure out how to start a  nutrition plan that will help you achieve whatever fitness goal you might want.

There are two common methods for making a nutrition plan.  Here is a basic explanation for the two.

Calorie Counting:

This is the number one way people start to lose weight.  They get their food journal or app and start plugging in every calorie that went in their mouth, calorie and calorie out.  Is it effective?

Yep, most of the time.

Calorie counting can be beneficial to weight loss but it can also be done in ways that won’t benefit you.  Sometimes calorie counting can make someone think that it doesn’t matter what they eat; as long as they stay under their daily caloric intake they will lose weight.  If only that were really true, all my dreams of being able to eat cookies, ice cream and kettle corn for every meal would come true! Like when I was in Europe for 2 weeks…Every. Single. Day.

Just because you have 500 calories to spare for the day doesn’t mean that at 9 o’clock at night it is OK to eat the maple glazed doughnut (delish by the way!).  Yes, this delicious doughnut may follow the rules of calorie counting but how much of that is fat are you consuming late at night.  How are you going to use that fat and sugar as energy to burn while you are sleeping?

You won’t.  Those calories will stay fat.

Your body’s metabolism has already slowed down for the day so all that energy you get from those fats and sugar will be stored for later use.  Most of the time in area’s you don’t want it.

Imagine it like this: We all like having extra cash right?!? Think of the food as money and your body as the one who controls the money (we all hate that person!).  For example, after your bills are paid and the money has been spent you get to the end of the pay period and you can’t think of anything else to spend your money on (like that would every happen…),

Then by some crazy surprise you get an extra $500!

Sweet, right?!? Now what do you do?

You work all week with no time to spend it so you put it in savings. Dang, you are so smart!!  That is exactly how your body works.  You most likely don’t need the energy through the night so your body breaks it down and stores it for later.  That is not the desired effect.

To make this easy to understand here is an example of what it would look like for a client trying to lose weight:

Calorie Counting Example

Betty is a 160 pound, 30 year old female, 5’6′ and wants to lose 20 pounds.

To lose this weight at a quicker pace she would want her net daily calorie intake to be around 1600 calories with 5 days of workouts. This number is calculated based on her Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with a 20% decrease in calories.

The more weight she loses the less calories she can consume daily because her TDEE number will change because her weight has decreased (remember a calorie is a measurement of heating water, so less mass means less energy required for the same result).  If she stays within her daily caloric intake and eats wholesome foods she is bound to lose weight; especially in the beginning when there is more weight to lose.  If she chooses to eat small amounts of high calorie/unhealthy foods it won’t help her get to her goal.

I am not saying this method won’t work.  At times I have used calorie counting for many clients to help them get started and I have seen results.  I have also seen the reverse affect where people have not lost weight or even gained weight.  The body can be very fickle if you are not fueling it correctly.  Counting calories does however have its virtues for people who just need an idea of where to start when it comes to weight loss.  This isn’t a complicated and tedious nutritional plan that requires a lot of extra planning. However, it does not encourage a complete understanding of the nutritional value of food.

Counting Macro-nutrients

First off, what is a macro-nutrient or what us fitness peeps call a Macro?  Simply put, they are your three components of the everyday diet.  Carbohydrates, fats and proteins.  This method allows you to play with the total amount of grams per macro in your daily diet versus the amount of calories consumed.  It can easily be adjusted and easy to find where the flaws in your eating are. You are given a lot variety on what you feel you can eat throughout your day.  Nothing is off limits if…
However, it can be very tedious and time consuming.  It makes you become the “nutrition fact checker” at the grocery store. You really have to plan ahead and figure out what your whole day will be before you even start eating.

All this time and effort can make a huge difference in achieving very specific fitness goals.  If you really want to bulk up or get extra lean, counting your macros is the only way to go.

Let’s look at what the same example above would look like with a macro lifestyle.

Macro Example 1

Betty is a 160 pound, 30 year old, 5’6″ female and wants to lose 20 pounds.

There are two ways to calculate your macro amounts.

First, her macro-nutrient ratio could be something like 40P, 40C, 20F (proteins, carbs, fats).  To figure out how many grams per macro she would consume daily here is the math to find out:

Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Fats =9 calories per gram

 

Protein

40% of calories are for protein
1600 x .4 = 640 calories
640 / 4 = 160g

 

Carbohydrates

40% of calories are for carbohydrates
1600 x .4 = 640 calories
640 / 4 = 160g

 

Fats

20% of calories are for fats
1600 x .2 = 320 calories
480 / 9 =36g

 

Her macros would be 160g P, 160g C,36g F

Macro Example 2

The second method doesn’t use ratios based on macros themselves but instead a ratio of your current body weight to gram.

Betty  wants to lose weight so she should consume a higher lean protein diet.  To do this, it is best to make the protein intake a ration of 1:1, 1g protein to 1 pound of body weight. Sometimes this can be a lot of protein for someone to consume when just starting out.  Starting a little lower will help introduce high protein into her every day diet.

So we will start Betty at a .8g per 1 pound of body weight which will encourage weight loss and be easier to incorporate.

Protein

.8g per body weight
160 x .8 = 120g
120 x 4 = 480 calories

 

Next we move onto fats.  This should be the lowest consumed macro. Because she is on a weight loss plan, this ration will be on the lower end of .25g per 1 pound of body weight.  This can vary depending on your fitness goal:

Fats

.25g per body weight
160 x .25 = 40g
40 x 9 = 360 calories

 

Whatever we have leftover is going to be used towards her carbohydrate consumption.

Carbohydrates

480 + 360 = 840 calories
1600 – 840 = 760 calories
760 / 4 = 190g

 Her macros would be 120g P, 190g C,40g

Here is where macro’s can be really effective.

If Betty lost the weight and now wanted to lose a little more fat and increase her muscle mass she would only need to tweak her macros.  If she was just counting calories her calories wouldn’t change and she likely would not see a difference in her muscle mass.  Here is what her new macro’s would look like.

Her TDEE would change from 1600 to 1900

Betty’s new weight is a 140 pounds

Protein

1.2g per body weight
140 x .1.2 = 168g
168 x 4 = 672 calories

 

Next we move onto fats.  Because she is still wanting to lose a little, her fats will only increase a little. This ration will be .30g per 1 pound of body weight.

Fats

.3g per body weight
140 x .30 = 42g
42 x 9 = 378 calories

 

Whatever we have leftover is going to be used towards her carbohydrate consumption.

Carbohydrates

672 + 378 = 1050 calories
1900 – 850 = 850 calories
850 / 4 = 212g

 Her macros would be 168g P, 212g C,42g

I know what you are all thinking.  She should be a math teacher!

Ok, maybe not. Chances are you were probably thinking how different her macro’s changed based on her fitness goal. Your fitness goals determine your nutrition.  It is never a one size fits all.  Counting macros can be a lot of numbers to think about every day.  If  you can break it down by meal everything looks much more manageable.

 

Daily Macro chart

Now that you know your options how do you apply it?

That’s the trick.  You need to figure out YOUR  fitness goal and then you can establish a nutrition plan that is going to help you achieve YOUR goal.  After some trial and error you will get the hang of it and it can become second nature.

Nutrition is only as complicated as you choose to make it.  Have fun with it!!   Enjoy the idea of trying new foods and finding recipes you love. Own up to your food weaknesses and do not eliminate them but find how they can make you stronger, happier and healthier!  Because life isn’t sweet without a little sugar. 😉

 

How to break through the nutrition chaos

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24 Hours in a Day Just Isn’t Enough…Let’s change that!

You know the famous phrase, “There just isn’t enough time in the day for me to do that…” Why is this so widely accepted and lived?? We spend time in our day doing things that would not be considered productive; I know because I do them.  When it comes to not wasting time, I am no saint.  I have sat in and avoided piles of laundry more times than I can count. I have looked through social media sites, read meaningless articles on the internet, and looked up a movie star or two to see what dreamland they are off to that day. I can say that 50% of that time I spent wasted, I could have done something that could help me grow into a happier and healthier me.

Take note of your daily activities, write them out, find out how much time you spend doing them, and then make a plan for yourself.  We ALL do better with a plan. A written plan, not a metal plan!

My 24 hour Day Broken Down

There are 24 hours in the day. Let’s break down an average of time spent doing certain activities each day.

  • 7 hours of sleep
  • 1 hour to shower and get ready for the day
  • 3 hours for school drop off/pick up and errands
  • 2 hours cleaning/organizing/more cleaning
  • 1 hour of “girl” time
  • 2 hours spent preparing meals
  • 2 hours playing soccer mom for after school activities
  • 1 hour helping with homework
  • 1 hour of family time
  • 1 hour of hubby time, BEST part!

Now, that is a grand total of 21 hours.

Phew!!

So, if I do my math correctly 24-21=3.  I have three whole hours left in the day to get a workout in with more to to spare for me to watch the latest episodes of This Is Us or the Hallmark Channel.  I fully admit that I am a sucker for these predictable, cheesy, sappy and most of the time awkward Hallmark movies. Most of the time with a bowl of ice cream and maybe some tissues…

Back to the point, 3 hours of the day is 12.5% of my day.  That may not seem like a lot, but if I take one hour of that for exercise is only 4.2% of my day.  Even just 30 minutes, is only 2.1%!Anyone can make time in their day for 2% of something that will benefit your both physically and mentally!  We already make time for trivial things that we could in the long run go without.

Take a step back and really look at how your day is spent.  Are you just telling yourself there is not time because it is an easy way out, or do you fill your day with things that you could easily go without?

Now, not everyone’s day looks this way. Some of you work full time outside of the home, others don’t have any kids, and some work multiple jobs to make ends meet.  If this is you, figure out your day.  Find where your time is spent and you will be surprised to see a little extra time just waiting to be used.

When you take the time to do something for yourself, life becomes more enjoyable. TRUTH.  When you are happy; life is happy!

SO, what are you waiting for?!?

Make a Plan!

You said six months of the same workouts…? Bored already.

Are you ready to sweat??

Your answer is YES and I have the workouts for you!

I am sure we have all bought a workout DVD or 2, maybe even 20. Never a bad thing, They can give you the push you need to get you familiar with exercise again and they can also make you lose weight.  But how many times can you really watch the same thing over and over again before you really don’t want to do it EVER again?

Maybe 10…?

It is like the movie Frozen, totally loved it the first handful of times I watched it but now if by some small chance that DVD was purposely broken lost I would not miss it one bit.  Workout videos can feel the same way after months of repeating them.  Being bored does not encourage motivation. We easily see this in kids. When they lose interest in an activity they chose not to do it.  It takes a little creativity and mom to the rescue to change up the activity and try something new for the spark to come back.  We are the same though we may not see it.

If you love workout videos, keep doing them!  Everyone has a different workout style they love. However, there are many, myself included that get bored with workouts easily.  I love adding new challenges and different styles to my cardio.  I switch it up by using all machines to just body-weight or to low weight strength circuits.  Having the variety can keep you motivated and have you falling in love with fitness week after week.

Switch up your cardio this week with these two workouts.  This elliptical workout is a great one to add to any weight training workout.  Incorporating intervals into cardio machines is the must effective way to scorch some calories.

This 60 min power cardio circuits is an all around body buster!  It will keep you moving and challenge all parts of your body, and burn some serious calories. It can even be modified for home. (Modifications are in the exercises descriptions)

For the circuit complete all exercises in the round before taking a short 1 min break.  Continue through all the rounds and then repeat 2-3 more times.  Remember to modify to your fitness level.  If you can’t do a full push-up, go to your knees.  If you need to eliminate the jumping, do so. This in no way means take it easy.  Push yourself further and harder than you think you can and you will be surprised at what you can accomplish!

Interval Elliptical workokout

As always, adjust the levels on the elliptical according to your fitness level.  Complete all five intervals before recovery.

Then repeat.

 

Power cardio strength workout

Exercise descriptions

Round 1

  1. Goblet squat- Begin with your toes pointed outward and your feet slightly wider than shoulder width and a dumbbell held up by your chest. Squat down keeping your toes out (think plie) while keeping the dumbbell held up by your chest. As you come up squeeze  your glutes and push your hips forward.  Remember to keep your booty back and your chest up
  2. Toe taps-  Start with feet right in front of the bottom stair on a staircase  or an aerobic bench.  Moving your feet quickly alternate tapping tops up and             down.  Move quickly to get the heart rate up.  The higher the elevation the harder it will be.  Modify height to your fitness level
  3. Squat jumps– Begin with your feet shoulder width apart, hands down at your side. Squat down keeping your shoulders back and booty low while bringing your arms up. Immediately jump as back up as high as you can swinging your arms  back and engage the core.  Make sure to land gently and slowly bend back down into a squat.
  4. Push-ups– Begin in a plank position with hands place right under your shoulders.  Slowly lower your body until your elbows are at 90 degrees all while pulling the bellybutton inward to keep from arching your back.  Push up to return to plank position.

Round 2

  1. Suicide plank- Begin in plank position with hands directly under shoulders. Engage the core and lower back and you lower one arm to your elbow followed by the next. Reverse the order until you return back to the original plank position.  That continued movement is one rep.
  2. Ab roll up- Begin standing with feet hip width apart. Jump up high with arms above the head.  As you come down slowly lower yourself backwards into a sitting tuck position.  Roll backwards lifting feet lightly up and over your head and arms down at your sides on the floor.  Quickly Roll back up into the sitting tuck, engage the core and stand up.  That continuous movement is one rep. Try not to cross your feet as you stand or use your hands to help you.
  3. Kettle ball swing– Begin with feet shoulder width and a kettle ball held with both hands down in front of you. Squat down keeping the knees over the knees and the shoulders back. As you come up immediately engage the core and swing the kettle ball straight out in from of you making sure not to raise it higher that shoulder height .
  4. Wall sit- Begin by leaning your back against a wall and your feet slightly out in front of you and hip width apart. Slowly slide your back down the wall until your knees reach a 90 degree angle and your heels are pressed into the ground. Hold this position for the duration stated.

Round 3

  1. Screamer lunge- Begin by standing with your feet hip width apart. Slowly step backwards with one foot and bend the front knee to a 90 degree angle.  AS you come up engage the cor while you bring the back leg back to the front and jump on the front leg while the opposite knee comes to the chest.  Be careful to slowly come back down and right back into the backward lunge position. Stay on the same leg through the all set counts and then switch.
  2. Bosu push- Begin with the flat side of the Bosu on the floor. Bend down with your hands in the center of the Bosu and your weight behind you.  Using the power in your legs and engaging the core push the Bosu across the floor for a set distance. Repeat back to the start.  (At home modification:  Use paper plates or washcloths under ,if on a hard surface, under your hands and push up and down a hallway).
  3. Mountain Climbers- Begin in plank position with your hands directly under your shoulders. Keeping your core engaged, bring one knee toward your chest. Return to plank position a quickly switch legs, bringing the opposite knee towards your chest.  That is one rep.  Complete the movement as if you were running.
  4. Tricep-dips- Begin standing with your back to a bench legs straight out in front of you, arms straight and hands resting on the bench with fingers hanging over the edge. Keep your hands directly under your shoulders and elbows back as you lower your body. Continue until your elbows reach a 90 degree angle and then push back up.

Changing up your workouts for results