This is an interesting topic, because it confuses so many, and it doesn’t have to be terribly difficult.
I get it.
It used to confuse me.
However, let’s just get to the point.
Weight loss is as easy as: just eat less food overall, and you’ll lose weight.
Simple, right?
What that weight is, however, might not be fat, if that’s what you were hoping for.
It might be muscle you lose.
Not good.
Now, losing fat, is a little different.
It can be simple, if …
We keep our minds open, and apply some simple principles.
The best known principle is: Calories in vs Calories out.
We will still need to eat less food overall.
Starting at 500 less calories per day, gives you 3500 less calories per week, which equals a pound of fat lost over that time, if you do it right.
Example: If you want to weigh 150 lbs, then aim for 1500 to 1800 calories a day, as a baseline.
That’s 10 – 12 times the calories, per pound of body-weight, you wish to maintain.
What we eat then, matters most.
To maintain that muscle tissue, aim for 1 gram of protein, per pound of lean body weight.
Example: If you want to weigh 150 lbs with 10% body-fat, that means you divide your body weight by 10, which = 15 lbs of fat.
150lbs – 15lbs = 135lbs.
You would eat 135 grams of protein a day, to preserve your muscle.
Next, depending on activity level, start at half your body weight in carbs.
In this case, that’s 75 grams.
You may need to adjust your carb intake up or down, according to the results of: how your clothes fit, how do feel, pictures, and nice compliments
Do not use the scale for results, unless: You’re losing more than a pound a week, then eat more carbs.
Eat less carbs if you’re not seeing any changes at all.
And for Fat Loss purposes, eat the majority of those carbs within 1-3 hours of your weight training and exercise sessions.
The rest of your calories can come from quality fat sources.
Weight Training mixed with some Metabolic Conditioning (Higher Intensity) work, will yield that body the ‘quickest’.
Get 2 – 4 sessions in per week and be active everyday, walking is great.
Nail your Caloric deficit and protein requirements, and I guarantee your Fat Loss.
If you’re still not sure, it’s not too late to join us for the next 28 days on our Fat Loss Accountability Program.
If that sounds like you, reply with “That’s Me!” in the Comments Below.
Talk soon!
Be Well – John
Changing the way Life is done.
Mindset. Fitness. Nutrition.
P.S. Here are 4 more ways you can become happier and healthier:
1. Podcasts
Some of the greatest insights and healing for me, have come from listening to podcasts in the last few years. This long-form type of communication, I’ve found, has been extremely important for understanding context, while learning how to make sustainable change.
That’s why I have started to find ways to get our story on some podcasts, and give you an opportunity to really go deep with us, and see what we’re all about. That way, you can decide if this tribe fits your personality. Click the link below to go to our podcast page, where you can find all our episodes!
2. Rise
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This handwritten book takes you through an intimate, yet, self-revealing journey, which allows you to implant yourself into the story, as it relates to your own, and reveal the steps you’ll need to take, in order to make change a successful reality.
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3. Join our BADASS Community on Facebook
We want to work with and be around as many BADASS people as possible. Folks who might forget how BADASS they are and just need the space to remember.
So, we started a FREE group on Facebook called BADASS, which is our own private community where we go deeper into what we do at Bair Knuckle Strength.
The truth is, it makes the world a happier, safer, more enjoyable place when you love your BADASS self.
If you’re ready to see what we do, just CLICK HERE!
4. Fitness Scorecard
Have you gone through the Fitness Scorecard yet?
Confused where to start, or what to do next with your health and fitness journey?
Well, step 1 is to understand where you currently score across the 8 Fitness Indicators.
Start your journey toward your personal fitness breakthrough by completing your Fitness Scorecard Today: CLICK HERE