It's a problem which has been baffling men and women for decades, how to lose weight and keep it off long term. Today we're going to teach you the rules which so many dieters and gym users miss and you'll be achieving your fat loss goals in no time.
How many times have you heard people saying they cannot get rid of their belly no matter how hard they work in the gym or what they eat? What if we told you that the five simple rules to lasting weight loss are nowhere near as complex as you may think and, better still, they are all completely free to do.
By the end of today's article you should feel a lot more confident and a lot more equipped in your battle against the bulge.
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.
A proven method for doing this is to get 40% of your calorie target from protein, 40% from carbs (yes, contrary to every celebrity diet you do still need carbs - that's why the crowd who follow those plans in gossip magazines never get any results) and 20% from fats (yes, you actually do need to eat fats). This is how to achieve the split:
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.
For carbs do the exact same sum.
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 can hit that daily target of macronutrients you will notice that you don't even need to count your calories. The only reason we must set the calorie target is so we can then work out our macronutrient split, that's all.
Now that you have a solid diet plan in place you can begin implementing our other diet tips from today's video. We'd recommend adding one step at a time until you have all five tips working for you simultaneously, this allows you to take it step-by-step and keeps you from changing too much in one go.
Most people never figure out how to lose weight in their lifetime, some dieters have been doing the same things for a decade and seeing no results. By now, you should be feeling confident in yourself that you will finally be able to get some hard earned rewards for your efforts because you now know the science driven, researched backed answers on setting up a great weight loss plan - straight from a personal trainer!
How many times have you heard people saying they cannot get rid of their belly no matter how hard they work in the gym or what they eat? What if we told you that the five simple rules to lasting weight loss are nowhere near as complex as you may think and, better still, they are all completely free to do.
By the end of today's article you should feel a lot more confident and a lot more equipped in your battle against the bulge.
Watch the simple guide on how to lose weight with Fitness Instructor Russ Howe PTI.
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.
A proven method for doing this is to get 40% of your calorie target from protein, 40% from carbs (yes, contrary to every celebrity diet you do still need carbs - that's why the crowd who follow those plans in gossip magazines never get any results) and 20% from fats (yes, you actually do need to eat fats). This is how to achieve the split:
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.
For carbs do the exact same sum.
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 can hit that daily target of macronutrients you will notice that you don't even need to count your calories. The only reason we must set the calorie target is so we can then work out our macronutrient split, that's all.
Now that you have a solid diet plan in place you can begin implementing our other diet tips from today's video. We'd recommend adding one step at a time until you have all five tips working for you simultaneously, this allows you to take it step-by-step and keeps you from changing too much in one go.
Most people never figure out how to lose weight in their lifetime, some dieters have been doing the same things for a decade and seeing no results. By now, you should be feeling confident in yourself that you will finally be able to get some hard earned rewards for your efforts because you now know the science driven, researched backed answers on setting up a great weight loss plan - straight from a personal trainer!
About the Author:
About the author: Russ Howe PTI is a fitness coach who teaches others how to lose weight every day in the gym. Catch more free tips from the UK's most subscribed Personal Trainer if you're trying to build a better body this year.
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