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Looking to shape up your diet plan? If you’ve been reading about nutrition, you’ve likely heard the term ‘macro’, along with the words proteins, carbohydrates, and dietary fats tossed around over and over again.

You have a good idea of what these mean, but when it comes to setting these up in your diet, you’re confused as ever.

Some sources say you should be eating 30% protein in your diet while others say 1 gram per pound is the right number to hit. And when it comes to carbohydrates, the advice is all over the map.

Don’t feel confused by this. In terms of structuring your macronutrient intake, it’s never a black and white picture.

Not only do you need to consider what your goals are – be it fat loss, muscle building, aerobic improvement, and so on, but you also need to consider the workouts you are doing.

An intense weight lifting program is going to require far different types of macros in a day than an easier going cardio workout will.

Customization is Key for Fat Loss

This said, let’s back up a moment.

The Real Secret To Beginner Fat Loss Success

Before you let all this confusion regarding macros overwhelm you, it’s time to forget about it.

That’s right. The biggest mistake I see beginners who are looking for fat loss, making is getting too wrapped up in the details.

It isn’t going to matter if you are consuming 100 grams of carbs or 150 grams of carbs per day if those carbs are coming from white bread, sugary cereals, and processed foods. In either scenario, you will not be seeing results.

Until you get the basics down first – that is, sound nutrition coming from wholesome foods, your macros simply don’t matter.

As a beginner, you can see dramatic success – a major transformation even – if you just focus on eating the right foods. Only once you’ve done this for 60 days and feel confident you can make wise food choices wherever you go, should you begin worrying about macros.

Perfecting Step 1 and Losing More Fat

So I challenge you, for 60 days, to eat a completely clean and natural diet. This means choosing lean protein sources, plenty of vegetables, small doses of nuts and seeds, along with moderate amounts of fruit. Opt for berries for the best results as these are rich in antioxidants and lowest on the GI scale.

Add small doses of complex carbohydrates from white rice, quinoa, and sweet potato around your workout periods to fuel your muscles and you will be all set.

This also means cutting out any forms of sugar and processed carbs, staying away from all deep-fried foods or those high in unhealthy saturated fat, as well as forgoing all alcohol for this 60-day time frame.

Once you have achieved this, then we’ll talk about macros. But for now, this is the bigger priority and should be your only focus as it pertains to nutrition.

If you need help knowing which foods are allowed and which aren’t, pick up one of my programs, such as HIIT MAX™ or Weights for Women, and follow the macro list & grocery guide included. If you eat all the foods on this list and that’s all you worry about, I promise you, you’ll be loving how you look and feel in no time.

 

how-to-put-on-lean-body-mass-banner

Are you a hard gainer or an athlete looking to put on some lean mass in the off-season?

Or perhaps you’re just someone looking to gain some lean body mass to keep yourself fit. No matter who you are, it’s important to use hypertrophy methods when working out.

Keep reading after the video to learn more about:

  • TUT
  • How to achieve TUT

What does that mean?

This means you are training with an external load (weights), and that you are training each set until your muscles fatigue.

With that in mind, we now have to look at time-under-tension (TUT), which means the amount of time your muscles resist weight during a specific set.

Time Under Tension (TUT):

  • 0 seconds to 20 seconds = Strength
  • 20 seconds to 40 seconds = Strength/Hypertrophy
  • 40 seconds to 70 seconds = Hypertrophy

So now that we know the desired training effect (i.e., lean mass gains), we need to change the stimulus enough to create the correct dose response.

If we are looking to use hypertrophy methods to increase lean body mass (LBM), then we need to make sure our TUT for the given set falls somewhere between 40 and 70 seconds.

⚠️  Are you ready to improve endurance and have a faster recovery time?
Be sure you are consuming BCAAs throughout your entire workout!

How Do We Achieve a TUT of 40 seconds to 70 seconds?

In order to create hypertrophy, we need to overload the eccentric phase using lower loads.

In the video, I go over both the concentric phase (shortening) of the lift as well as the eccentric phase (lengthening) of the lift.

Upon proper execution, you’ll likely experience a completely different training effect (immediate) than what you are used to.

While I certainly recommend varying your training between both strength and hypertrophy methods. If your goal is lean body mass (LBM), then adjust your training accordingly to favor the latter.

Remember, losing fat and/or gaining lean muscle takes time. So be patient. Stay consistent. Progressively overload the muscles and you will undoubtedly reap the benefits from this protocol.

If you want to discover challenging workouts that will give you great results, check out my training guides, such as HIIT MAX™, Real Mass, or Weights for Women. These are programs designed to keep you going and the results coming.

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