With your summer holiday right around the corner and the weather making you feel like you need to get back on track with your fitness and food, I am going to be giving you the tools you need to get this going.
With my guidance and tips, you can finally look to push for that summer body and get your fitness back on track.
Double tap if you want more help and tips!
🔴 Part 1🔴
It goes without saying that you need to get your diet right!
I would suggest that you start with a baseline calorie count of:
▫️Females 2,000kcal per day
▫️Males 2,500kcal per day
This is a guideline for the average adult, it doesn’t account for activity level, age, job etc. Although it does provide a guide to aim for.
Now lets quickly look into how many calories we should reduce to optimise this weightless/toning goal.
Start with a reduction of 300kcal per day and potentially move up to 400kcal, if you feel your weight loss has stunted itself.
When choosing foods to eat, I suggest keeping it simple. One issue is that people try to overcomplicate the whole process (in my opinion). Make smarter choices for example; eat healthy fats, lean cuts of meat and lots of vegetables.
Food Plan Idea (basic guide):
🔴Oats, Whey & Blueberries (M1)
🔴Cucumber Sushi (S1)
🔴Chicken Pesto Pasta (M2)
🔴Peanut Butter Energy Balls (S2
🔴Seasoned Steak and Salad (M3)
The above meal ideas are simply a rough guide, for some food choices and potential meal ideas. .
If you are looking for a way to structure your calories and macro’s (macro nutrition), then I would suggest using ‘my fitness pal’.
This is a great tool to help track your daily macro’s and calories.
Alex Gard Fitness and Health
Fitness. Health. Progress
Mi recomendado del día es @alaguapatosrestaurante
.... Este restaurante tiene una gran variedad de platos para todos los gustos, y además tienes la oportunidad de armar tu propio plato... de base escogí un pan integral(porque quería comerme un "Pato") y le agregue: aguacate, lechuga, cebolla, pimentón, y champiñones... la verdad estaba delicioso....
Monday mood loading .... please wait . Ratatouille always perfect smile 😊 booster . Simple , fabulous , aromatic 😋👌so many recipes for it on internet . Now it’s staple in my kitchen . My secret is in a sauce - by adding roasted red bell pepper ( charred over grill and peeled of skin ) you taste bit sweetness and it’s aroma spreads around the house 😋