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.
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.
If you're frustrated at a lack of results, your day is about to get a whole lot better.
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.
The real trick comes in getting your macronutrients (protein, carbs and fats) sorted out. This is where most people don't pay enough attention to their diet but, trust me, it's where the results are there for the taking. For instance, a guy eating a healthy 2000 calorie per day meal plan would get far superior results to a guy eating a unhealthy 2000 calorie per day meal plan, right? Of course he would.
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.
With your carb intake simply do the protein sum again, because they have the exact same values.
For fats you should take your daily calorie target and figure out 20% of that. Divide your answer by 9 and you have your daily fat goal.
If you are able to hit your daily target of the three main macronutrients you will notice that you stop counting you calories altogether. That's because your macronutrients are far more important. This is why, as a fitness instructor, I can't help but frown when I see ladies reading the calorie count on every little piece of food they eat throughout the day.
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.
If you're frustrated at a lack of results, your day is about to get a whole lot better.
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.
The real trick comes in getting your macronutrients (protein, carbs and fats) sorted out. This is where most people don't pay enough attention to their diet but, trust me, it's where the results are there for the taking. For instance, a guy eating a healthy 2000 calorie per day meal plan would get far superior results to a guy eating a unhealthy 2000 calorie per day meal plan, right? Of course he would.
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.
With your carb intake simply do the protein sum again, because they have the exact same values.
For fats you should take your daily calorie target and figure out 20% of that. Divide your answer by 9 and you have your daily fat goal.
If you are able to hit your daily target of the three main macronutrients you will notice that you stop counting you calories altogether. That's because your macronutrients are far more important. This is why, as a fitness instructor, I can't help but frown when I see ladies reading the calorie count on every little piece of food they eat throughout the day.
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:
About the Writer: 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 followed Personal Trainer if you're trying to build a superior body in 2013.
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