Abner started doing personal training with me with a goal to get stronger and lose some weight. On Abner’s first day, March 7th, 2017, he weighed 190 pounds...20 weeks later, the results where phenomenal.
When it comes to nutrition, we categorize people in 3 different body types. Ectomorph, Mesomorph and Endomorph. Ectomorphs are naturally thin with skinny limbs, Mesomorphs are naturally muscular and athletic and Endomorphs are naturally board and thick. We all know people in our lives who fit into these descriptions. I’m an ectomorph which means my nutritional needs are different than my buddy Eric who is a mesomorph. If you looked at the two of us, it would be obvious that he needs to eat more than I do because he weighs more me. However, volume is not the only differential. The amount of each macronutrient (protein, carbohydrates and fats) varies between the different types too. One thing to keep in mind before I break down the percentages is these are the recommended starting places. They are not set in stone. You should adjust anything nutrition program based on your body’s feedback and your results. This is why one-size fits all diets don’t work. There is no room to adjust based what you are seeing and feeling. Instead we use outcome-based decision meaning, let the results tell us how to adjust...
There are a couple of things over the years that found work really when my clients are trying to lose weight. When I got my Precision Nutrition certification these 5 habits were pointed out and totally made sense to me because I have been using them in some form all along. I wanted to share them here because they are a great way to get started when you are trying to change your food habits.
1 - Eat Slowly and Stop at 80% Full
You meal should take roughly 15 to 20 minutes...
One goal of mine is to help my clients develop healthy eating habits that actually work and are sustainable. Meaning:
- Easting fresh, minimally processed foods most of the time
- Having a good balance of protein, veggies, fats and smart carbs
- Listening to your body and adjusting portions accordingly
Step 1 - Protein...