Weight Loss Tip: Eat meat if you're trying to grow muscle. A study has shown that eating 4 to 8 ounces of meat a day can contribute more muscle mass to weightlifters, and while another group got stronger, the meat eating group had more muscle to show for it. So enjoy all types of meat and be stronger.
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In this video you’ll learn how to get to 10% body fat without having to track calories or macros. This is often referred to as Habit based dieting where the individual focuses on habits and the general output of the diet rather than tracking all the inputs.
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It’s definitely possible to get really lean and ripped without tracking calories and macros. I’ve done it myself.
The big idea is to measure the output. So you simply track your body-weight on a weekly basis and see if you’re hitting your target.
And as long as your food intake is pretty similar day to day you can make adjustments as you go to fit the weekly weight loss target.
This approach requires a high degree of mindfulness and usually the lifestyle you’d lead needs to be somewhat repetitive.
We’re very poor at estimating caloric intake. Even the most carefully conducted dietary surveys find that the average calories people think they ate were a lot under what they actually consumed.
So that brings us to the problem of how can we do this.
The solution is routines and habit based goals.
– Have a serving of protein with every meal.
– Eat 2 cups of veggies and fruits every day.
– Drink 4-5 liters of water every day.
– Get xx amount of sleep every night.
– In case I overeat I’ll eat less the next day or do a bit more activity.
These are some of the things you can do to make sure you get your Weekly output.
And you have to be really on-point with measuring your weight on a weekly basis because that’s the only tracking tool you have.
My recommendations would be first to learn how to read nutrition labels, what calories, what are macros and their roles. Once you have the knowledge and experience with some tracking using tools like MyFitnessPal it’s a lot easier to revert back to a habit based approach.
And this is something I’ve successfully done myself because I have years of tracking experience it’s not a problem for me to just estimate the portion sizes.
Even if I’m off a little bit with my estimate it’s gonna be very close and enough for me to get my results.
The key is mindfulness and knowledge. You don’t have to track every single gram of food but you do want to know what food is.
And how your meals generally contribute to your caloric intake.
Once you have a good idea of how this works you can simply revert back to an easier approach.
An interesting approach would something like intermittent tracking.
You’d track only 2 days of the week to make sure you’re hitting your targets and then for the other 5 days you just repeat the intake.
Or you can simply just track your protein and calories.
All these things are tools in the toolbox. There’s no perfect way of doing things, it’s up to you to choose whatever way is most sustainable for you to get the weekly output weight-loss.
Hope you enjoyed.
If you have questions feel free to post them in the comment below.
Share the video with your friends to support the channel. And I’ll see you in the next one.
Talk soon, Mario
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