SigMT

SiG MT 95 Now that you've got the workout to help you shape up, let's get your nutrition on point so you can slim down for summer! We've all heard the saying that abs are made in the kitchen and most of our clients would say that nutrition is what they struggle with the most. So, I'm going to make this simple….. Let's talk macros. Macronutrients are the basic building blocks of nutrition – protein, fat, and carbohydrates. These are the fuel your body needs to be at it's best. What I tell my clients who want to lose fat and improve muscle tone and definition is that you should focus on your protein intake first. Most people are not consuming enough protein and without sufficient protein, it's impossible to build muscle which burns the fat and gives you that fit look you want. So, let's look at the numbers: For weight loss, the average person should be aiming to get about 1500-2000 calories depending on height, current weight and activity level. We'll use 2000 to keep it simple. Start with 1 gram per pound of your desired body weight: 150g protein = 600 calories which is 30% of overall calories Then, you'll have 1400 calories left. Let's then decide that we're going to have 30% of our calories come from fat, which is a strong percentage. This will help you feel satisfied and will prevent you from over eating in our last category, carbs. 30% of calories = 600 / 9 calories per gram of fat = 66.7g Finally, we have 800 calories left, which is 40% of total calories. This will be allocated to carbohydrates. It's not quite as high as the USDA recommends, but this will provide you with the carbs you need for energy while not over consuming and setting your body up for fat storage. 800 calories / 4 calories per gram of carbohydrate = 200g Summary: 150g protein, 66.7g fat, 200g carbohydrate for a 2000 calorie day If you follow this plan, and you spread those calories out equally over the course of your day, you will have great consistent energy and you will achieve the lean and fit physique of your dreams! Nutrition Slim Down For Summer Distinctively Carroll Academic excellence. A liberal arts foundation. An array of preprofessional offerings. And an attitude shaped by a belief in ourselves, our mission, and our culture. This, springing from our Catholic, diocesan identity, forms a powerful bridge between our history and our present that fosters bold thinking, compassionate service, and distinctive moments of discovery that you simply don't find anywhere else. Tell the student in your life to visit Carroll College and begin creating moments that last a lifetime. www.carroll.edu/visit

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