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Archives for February 2014

This blog post is about supplements, but more accurately, what you need to have in place before you even buy any supplements.

In other words, there are 5 steps that you need to do first before you consider using supplements. If you ignore these steps, then you’re wasting money on supplements you don’t need.

Why?

Because if you want to lean up, then you need to ensure your real food intake is first and foremost, above all else.

In this post, you’ll learn the top 5 things you need to improve before supplementing:

  • Food quality
  • Hydration
  • Protein
  • Meal frequency
  • Awareness

Top 5 things to do before buying any supplements

1. Improve your food quality

This is all about eating the best quality foods (whole foods from as close to nature as possible). This means eating fish, lean meats, foul, nuts, seeds, vegetables, and fruits.

You need to remove the processed foods, the refined carbohydrates and the sugars from your diet.

Unless you are creating your diet from these food sources, you are simply wasting money on supplements. Supplements should be the icing on the cake only. Get the basic diet dialed in first.

2. Increase your hydration 

Are you drinking enough water per day?

As a general rule of thumb, you should be drinking half your body weight in water. Of course, this amount of water should be consumed throughout the day, in equal intervals.

Just use common sense (drink more when training).

⚡ Related: Learn How Much Water You Need to Drink Daily

3. Make sure you’re consuming enough protein

You need to be getting enough protein during the day – to see your abs.

A general rule is one gram of protein per pound of bodyweight.

However, this will be conditioned by the amount of body fat you’re holding. So, someone who is overweight should figure out their lean body mass, and then use that figure to find out their required daily protein intake.

⚡ Related: Learn How Much Protein You Need to Consume Daily

4. Up you meal frequency

Your meal frequency is also very important.

You need to be getting 5 to 6 meals per day, spread out evenly across your waking hours. It is important that you don’t skip meals, as this will have a major impact on your ability to burn body fat and see your abs.

5. Be Aware

You should be aware of how you’re feeling, your mood swings and your body’s response to the food you are eating. Knowing what your body responds to is very important if you want to get lean and see your abs.

With regular changes to your diet (based on removing the foods that don’t help you reach your goals), you will make fast progress toward seeing your six-pack abs. Check out our Custom Meal Plans so we can help you make the necessary changes to your diet.

Summary

The takeaway message here is to get these 5 things dialed in first before you buy any supplements. Doing this will ensure that you’re on the right path – and then adding any supplements will really take you to the next level.

The responses via Instagram have been great.

If you’re not sure what I’m talking about, then check out my profile here: instagram.com/morellifit‎

I’ve been asking for questions from my followers. And here’s the latest question from Nancy and Al.

“How to decrease body fat percentage: I incorporated cardio and weights, and my diet is pretty healthy in low-fat items, but my percentage stays at 20%. I’m stuck.”

That’s a great question everyone can benefit from. And, here I’ll share a few major points that can help.

In this blog and video, you’ll learn:

  • How to dial in your nutrition using whole foods
  • How to structure your meals and know how many calories to eat
  • How to train to lose more fat

Point #1: Dialing In Your Diet

Diet is always the first piece of the puzzle. Once you have your diet dialed in you can still get good results even if your training program is not perfect.

However, if you have everything perfect with your training program, but you’re eating the wrong diet, you will never see the results you want – and you will get very frustrated.

Nancy referenced low-fat items in her question. This was the first red flag that I spotted.

Healthy fats won’t make you fat. They are actually very good for you.

So, instead of focusing on low-fat items, you should begin to eliminate processed foods from your diet.

Remove processed foods, refined carbohydrates, and sugars from your diet.

Instead, focus on whole foods from as close to nature as possible:

Top Whole Foods 

  • Fish
  • Fowl
  • Nuts
  • Seeds
  • Lean meats
  • Vegetables
  • Fruit (small amount)

If you just make these changes, you will quickly see a reduction in your body-fat levels.

Now that you know what to eat and what to avoid, let’s look at how to structure your meals throughout the day.

Point #2: Structuring Your Meals

I advise eating 5 to 6 meals per day, 2 to 3 hours apart.

Meal 1 – protein/fats/carbs (1/3 from each food group)

Meal 2 – protein/fats/carbs (1/3 from each food group)

Meal 3 – protein/fats/carbs (1/3 from each food group)

Meal 4 – protein/fats (2/3 from protein)

Meal 5 – protein (all calories from protein)

Calorie intake per meal

Meal 1 – 25% of your daily calories

Meal 2 – 25% of your daily calories

Meal 3 – 25% of your daily calories

Meal 4 – 18.75% of your daily calories

Meal 5 – 6.25% of your daily calories

You will need to work out your BMR (see my previous articles for details), in order to figure out your actual calorie numbers.

You Don’t Need to Count Calories

You don’t need to count each calorie that you consume. But, you should have a general idea of a number of calories from each food group. This is the reason that I use the pie charts, as a general way to measure.

⚡ Related: Learn How to Easily Calculate Your Calories

Point #3: Training 

Here are important training points to help you unstuck and burning fat.

  • Complete a dynamic warm-up (5 to 10 minutes)
  • Use heavy weights. Create a workout around one major lift, and then use a few smaller exercises (40 minutes)
  • Emphasize HIIT cardio training (20 minutes). I even have a program dedicated to implementing HIIT cardio as an effective way to lose body fat, called HIIT MAX™.
  • Stretch to cool down (5 minutes).

⚡ Related: Learn Why HIIT is the Best Cardio For Fat Loss

Summary

Use the tips and suggestions above and you will see a reduction in your body fat. If you just make the diet changes, you will start to see a big difference in your body composition. But when you combine the diet changes with the fitness program, you will be amazed at your transformation.

 

How do you know if you’re overeating or undereating?

Here you’ll learn all about how to figure out how many grams of fat, protein, and carbs you should eat each day so that you don’t overeat or undereat.

Firstly, the answer is based on your goals. So, what are your goals? Do you want to:

  • Lose fat?
  • Gain muscle mass?
  • Maintain your weight, but become leaner?

Answer those questions first.

After you define your goal, you’ll need to find your BMR.

Find your BMR

This is the number of calories that you burn in a 24-hour period, while your body is at rest (but not sleeping). You can find a free calculator online that will help you calculate this number.

Or, you can do the following calculation: divide your body weight by 2. Now multiply by 24.

This will give you a general approximation of what you need to be eating in order to effortlessly lose some weight, or if exercise isn’t a part of your day simply maintain your current BMI. If your goal is to put on size, you will need to increase these numbers based on how fast/slow you are looking to add size.

Example of a 200lb man:

200 / 2 = 100 x 24 hours = 2400 calories.

This means this man should eat 2400 calories across the day. I recommend breaking this number of calories into 5 or 6 meals per day.

If you want a more accurate calculation, then use a body fat caliper. You can find them on Amazon.com for $4. This will give you a more reliable body fat reading. You can then input those figures into an online BMR calculator.

Use an activity multiplier 

To make the reading even more reliable, you can use an activity multiplier (again, find an online calculator that makes this process easy). This will help you to add the required extra calories if you have an active job.

Use your BMR calculation to assess your needs

⚡ Related: Learn How to Easily Calculate Your Calories

As you know I recommend foods from nature, such as:

  • Fish
  • Fowl
  • Nuts
  • Seeds
  • Lean meats
  • Vegetables
  • Fruits

With this in mind, you should consume the required number of calories from the quality food sources listed above.

You should then structure your macronutrients so that you don’t store any fat at night. It is advisable to eat your carbohydrates around your workout times.

For the first 3 meals of the day, consume one-third of your calories from each food group (fats, proteins, and carbs). As you get to meals 4,5, and 6, taper off the carbs and eat more calories from proteins.

When I’m cutting, I like to eat 100% of my calories from protein (for meal 6). I also stop eating 3 hours before bedtime to ensure I get as lean as possible.

Use the tips and system above in order to figure out your calorie intake, and make sure that you don’t over or under eat. You can also sign up for a Custom Meal Plan and have one of our expert nutritionists make a nutrition program designed specifically for you and your needs.

If you have any comments or questions, leave them below.

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