A Brief Lesson on Macros
Macronutrient guidelines are highly individualized due to variations in genetics, lifestyle, and goals. While general recommendations exist, they should be considered starting points, not rigid rules.
Understanding Macronutrients:
* Proteins and carbohydrates provide 4 calories per gram.
* Fats provide 9 calories per gram.
For example: 10 grams of protein = 40 calories; 10 grams of fat = 90 calories. Individual needs vary greatly depending on factors like sex, age, fitness level, and goals (e.g., muscle gain vs. fat loss).
Broad Macronutrient Recommendations (per pound of body weight):
* Protein: 0.7-2 grams
* Fats: 0.25-0.45 grams
* Carbohydrates: The remaining calories after protein and fat needs are met.
Weight Loss Strategies:
Weight loss typically involves a daily calorie deficit of 200-300 calories below your maintenance level. This deficit can be achieved through various methods:
* Carb Cycling: Strategically varying carbohydrate intake (higher on workout days, lower on rest days) to prevent plateaus and maintain metabolism.
* Scheduled Refeed Days: Incorporating higher-calorie days periodically to support metabolism and prevent burnout.
* Intermittent Fasting: Cycling between periods of eating and voluntary fasting.
* Increased Workout Frequency: Burning more calories through exercise.
Carb cycling is just one approach; the best strategy depends on individual preferences and responses. Interested in learning more? Reach out to me to schedule your FREE consultation today.
Amanda’s 10 favorite cardio workouts modified depending on what fitness level you are at.