4 Steps to Start Your FAT LOSS Phase
Did Spider-Man catch your attention? Good. Going forward, I'll be posting images of Spider-Man combined with sound advice to take your fitness and nutrition to the next level. We'll just call it #StrongerBySpiderMan for now.
Why Spider-Man, right? Because just like heroes never take a day off fighting crime, you should commit to being consistent about your fitness goals inside and outside of work. And if I'm being honest, he's also my favorite comic book character.
Ok ok, now let's get to the good stuff! So how can you lose fat starting … well today? Well it begins with understanding what energy balance (calories in vs calories out) looks like for YOU. Yes, everyone has different caloric requirements based on things like height, weight, activity level and more. Once you really start to understand what your daily nutritional needs are to lose, maintain, or gain weight - you’ll be in full control of your body’s progress. It takes a little bit of experimentation (~2 weeks) but it will be worth the commitment when you realize this is something you can sustain for the rest of your life.
Here's an easy way to set up your fat loss phase:
Take your current bodyweight (in pounds) and multiply by 12. For example, 180lbs x 12 = 2160. 2160 would be your starting daily caloric intake.
Track your calories everyday for two weeks WHILE simultaneously recording your morning bodyweight everyday.
At the end of the two weeks, compare your average bodyweight for week 1 to week 2 and see if you gained, maintained or lost weight.
Adjust your daily caloric intake as needed to sustain fat loss loss at an ideal rate (.5%-1% of BW per week)
#fitness #fatloss #flexibledieting #onlinecoach