How to Calculate Macros for Cutting Fat Without Losing Muscle Mass. I recently posted an article titled . Considering the fact that most of my readers are typically on a muscle building journey, the post went over really well. With that said, today I will be sharing my simple formula for calculating macronutrients for fat loss. Note: Anyone can lose weight by eating . However, extreme approaches for extended periods of time can lead to metabolic damage and muscle loss. This is why it is very important that you take a slow and calculated approach to your fat loss. What are macronutrients: Nutrients that the body uses in relatively large amounts – proteins, carbohydrates, and fats. This is as opposed to micronutrients, which the body requires in smaller amounts, such as vitamins and minerals. Macronutrients provide calories to the body as well as performing other functions. As I mentioned in the article . This is why I have chosen to give you a simple and very basic starting point that will do the trick. Calculating Maintenance Calories. For healthy males who exercise regularly, the number 1. Simple multiply your bodyweight (x) 1. Calorie Maintenance. Where did I get the number 1. Resting Metabolic Rate: Your resting metabolic rate is approximately 1. Thermic Effect of Activity: This is roughly 1. Thermic Effect of Food: Food has to be digested thus requires calories to do so. This is approximately another 1. Creating a slight caloric deficit. The greater the caloric deficit, the more weight you will typically lose. However, the goal here is not to lose all your hard earned muscle and strength just to cut some inches off the waist. With that being said, a 1. For your first calorie cut, I recommend starting at a 2. Example: 2,8. 80 . There are a lot of conflicting views and advice on the web about what is a well formulated ketogenic diet, especially for weight loss. Lots of people promote Bullet. Four CA Regional Agritourism Summits in February & March. The University of California Small Farm Program and UC Cooperative Extension advisors in four California. The reason your friend's 'gluten-free' diet is making them feel better probably has nothing to do with gluten. Watch more Diet Tips videos: http:// Whether you are. Some may require a little less, some could benefit from a little more. Anything from 0. 8- 1. To be safe, I recommend being right in the middle. Note: Protein intake will remain the same for the entire duration of your cut. Example: (We are using someone who weighs 1. Calculating Fat Intake. The history of hypnosis is full of contradictions. On the one hand, a history of hypnosis is a bit like a history of breathing. Like breathing, hypnosis is an. Since November 1994, Scambusters.org has helped over eleven million people protect themselves from scams. Scambusters is committed to helping you avoid getting. Well this is a little late, but as a type one diabetic of 14 years as well as a bodybuilder, yes you can use insulin as an advantage to getting bigger.The formula for fat consumption is (like the one for protein) very basic. The rule of thumb for fats is 0. Remember, fats will be cut slowly as you get further into your fat loss phase. This is why I recommend starting at the higher end of the spectrum (0. Example: 1. 80 lbs x 0. Calculating Carbohydrate Intake. The calories that are left over will make up your carbohydrate intake. Step #1: Convert your daily protein into calories. There are 4 calories per gram of protein. Step #2: Convert your daily fats into calories. There are 9 calories per gram of fat. Step #3: Calculate left over calories. There are 4 calories in each gram of carbohydrates. Macro Nutrient Split Example. Carbs . Make sure to get at least 2 servings of fruits and 2 servings of vegetables minimum, daily. Consume 3. 0- 5. 0 grams of fiber per day. Cutting your calories. Weight yourself weekly to ensure that you are continuing to lose fat. When you reach a point that you are maintaining the weight, decrease your daily calories by 1. Michele Wood Fitness Model Interview and Photos. Michele Wood – Fitness Model Statistics. Name: Michele Wood. Height: 5’4. I was always athletic as a child and fell in love with the sport of gymnastics at the age of 4. I was a competitive gymnast until the age of 1. I left for the Army after I completed high school. I have since pursued a career in law enforcement. I competed in the Figure and Bikini Divisions with The Natural Bodybuilding Association, Fitness America and NPC and have been lucky enough to become a Nationally ranked bikini competitor. I have appeared in several fitness magazines and works as a demo model with the supplement company MHP Maximum Human Performance. Most recently, I was featured on the ABC TV Show called Take the Money and Run. I’m married to a fellow MHP athlete and bodybuilder and we enjoy living a healthy lifestyle and encouraging others to do the same. How did you get started in the fitness field? I have always been involved in fitness. I was a competitive gymnast as a child. I was an aerobics instructor and personal trainer for a few years when I decided that I wanted to take my fitness to the next level and compete in Figure and Bikini Competitions. What is the #1 thing you like best about being into fitness? I love being around other like- minded individuals. It’s a great way to stay on track especially during the holidays. Most of all it is a great break and escape from the stress of my full- time job and it’s always an honor to work as a fitness model at the fitness expos like the Arnold Classic and Olympia. What has been your biggest accomplishment in the fitness field? Although I recently have taken a break from competing due to my “real” job commitments, my biggest accomplishment while competing was being lucky enough to consistently place in the top 5 at national shows and being featured in many fitness magazines. The biggest accomplishment for me personally is being able to assist other competitors as a coach with posing, training, dieting and all of the other small details that come before stepping on stage. I have also helped co- workers lose weight and get into great shape. I love seeing other people reach their goals. It’s cheesy but true. What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency? The best way to get started in my opinion is to get on stage and compete. Before you do that though, make sure you watch a show and see what it’s all about. If competing isn’t for you, you can contact supplement companies and ask to work as a demo model at the various trade shows. Use caution when dealing with fitness “photographers” because there are a lot of sleaze balls out there with a camera who claim to be photographers. Please describe a typical day for you. What is your daily routine like? No day is typical for me but usually I start the day with a protein shake. I make the shake with protein powder, green food powder, chia seeds a few berries and glutamine. I wait about an hour or so and start getting ready for the gym. I train at the gym for about 2 hours and follow my workout with a protein filled meal or a shake and oatmeal. After that I run errands and come home and try to relax before work. I work nights and often work a lot of overtime. If I get stuck at work I will adjust my training schedule to allow myself enough time to sleep. I always have healthy snacks with me for this reason. I don. You can also throw in some push ups, burpees and lunges. I can always find time to complete a 3. How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off? I don’t think you should ever lose more than 2 pounds a week. What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat? I think carnitine and CLA (Conjugated Linoleic Acid) is great for fat loss. I’m also a big fan of amino acids especially glutamine which I take throughout the day and especially at night. Glutamine minimizes the breakdown of muscle and helps with protein metabolism. How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods. I allow myself one cheat day a week. Usually after a cheat day I am looking forward to getting back on track. I also have a bunch of healthy recipes that help me get through the week. Hot sauce makes everything better and tea is a nice treat and it helps me with cravings. A little square of dark chocolate here and there won’t hurt either. I. What are some of the main foods I should include to maintain a lean and muscular physique? I am a creature of habit so my shopping list always looks the same. Chicken, fish (usually mahi mahi or barramundi), eggs, oatmeal, sweet potato, broccoli, spinach, asparagus, mixed berries, Ezekiel bread, almond or peanut butter and MHP Probolic Protein Powder. I. I have never started an exercise program and really don. What tips can you give me to get started on the right track? I would start with a physician and get a full check up and blood work to make sure everything is working properly. Then I would focus on doing things like walking instead of driving or taking the stairs instead of the elevator while cleaning up your diet. In my opinion diet is just as important as exercise. You can workout every day and continue to make unhealthy food choices and not lose a pound. Once you are ready, join a gym or find a buddy to run or walk with you. If you do join a gym I would suggest hiring a trainer to get you started. This can help you avoid any injuries. I tend to eat out most of the time and really don. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer? I think it’s best to stick with chicken cooked plain with no sauce or seasonings and a green salad. A little oil and vinegar for dressing isn’t too bad. What exercises do you recommend for getting a bigger, rounder and fuller butt? Squats and lunges are the best exercise for your booty as well as the stair mill and stair climber. What is the most challenging thing you deal with about consistently staying in top shape? The most challenging thing is not being able to go out to dinner and splurge with friends. I do believe that you should allow yourself a little treat here and there but having happy hour every night will show. Please describe your normal diet. What do you eat in a typical day to stay in shape? Breakfast: Protein shake with mixed berries and . Push ups (works chest but also works arms). Pull- ups (assisted if it’s too difficult). Seated preacher curls. Dips (concentrating on proper form and squeezing triceps). What are your top 5 tips for losing unwanted body fat? Fasted cardio if you’re healthy enough to do so. Supplementing with carnitine for fat loss. Doing cardio 5 times a week. Get an exercise diary and diet journal so you can record everything you eat and every exercise you perform. After a few successful weeks of dieting allow yourself one cheat meal a week! What are your top 5 tips for gaining lean muscle mass? Incorporate protein, carbs and fat into each meal. Lift weights that are heavy enough to exhaust you at 1. Perform weight training exercises for each body part. If you are new to working out, hire a trainer to demonstrate different exercises. Eat 5- 6 small meals a day opposed to 3 large meals. What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change? Get a journal and keep it with you. Hang out with liked minded people. Subscribe to one of your favorite fitness magazines. Allow yourself a cheat meal for special occasions. Get rid of all the junk food in the house! What is your training routine like? I always perform a minimum of 6 exercises with 4 sets and a minimum of 1. I also do 3. 0- 4. Tuesday: Back and biceps with 3. My routines change weekly. Wednesday: Chest. My routine changes weekly but consists of a lot of push- ups and bodyweight exercises. Thursday: Plyometrics or Trainology Class (consists of endurance and stabilitytraining). Friday: Triceps and shoulders. Saturday: 4. 0- 6. I like to do the stair climber or stair stepper. Sunday: Rest day! What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection? I think abs are made in the kitchen so clean eating is very important! Steer clear of diet sodas which cause bloat. Eat a lower- carb (not no carb!) diet. I’m a big fan of drinking lots of water. Stay away from sugar as much as possible. What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt? Perform plyometric exercises like jump lunges and jump squats. Once or twice a week do squats, squats and more squats! Front lunges, lateral lunges, lunges and knee lifts, and split squats. Sprinting and running stairs. Internet Scams, Identity Theft, and Urban Legends: Are You at Risk? Do you wish you had a way to know ? My husband Jim and I created Scambusters. NOT enough to protect yourself and your family. You'll be joining over 8. Wednesday, get the most important news, trends and scams to avoid. Next, we recommend you explore. Below is our most recent advice. To the right, you'll find our most popular articles. And if you're looking for a specific scam, you can use the Search tab at the top right side on every page. The History of Hypnosis. The history of hypnosis is full of contradictions. On the one hand, a history of hypnosis is a bit like a history of breathing. Like breathing, hypnosis is an inherent and universal trait, shared and experienced by all human beings since the dawn of time. On the other hand, it’s only in the last few decades that we’ve come to realise that! Hypnosis itself hasn’t changed for millennia, but our understanding of it and our ability to control it has changed quite profoundly. The history of hypnosis, then, is really the history of this change in perception. In the 2. 1st century, there are still those who see hypnosis as some form of occult power. Those who believe that hypnosis can be used to perform miracles or control minds are, of course, simply sharing the consensus view that prevailed for centuries. Recorded history is full of tantalising glimpses of rituals and practices that look very much like hypnosis from a modern perspective, from the “healing passes” of the Hindu Vedas to magical texts from ancient Egypt. These practices tend to be for magical or religious purposes, such as divination or communicating with gods and spirits. It’s important to remember, however, that what we see as occultism was the scientific establishment of its day, with exactly the same purpose as modern science – curing human ills and increasing knowledge. From a Western point of view, the decisive moment in the history of hypnosis occurred in the 1. Century (coinciding with the Enlightenment and the Age of Reason). The work of Franz Mesmer, amongst others, can be seen as both the last flourish of “occult” hypnosis and the first flourish of the “scientific” viewpoint. Mesmer was the first to propose a rational basis for the effects of hypnosis. Although we now know that his notion of “animal magnetism”, transferred from healer to patient through a mysterious etheric fluid, is hopelessly wrong, it was firmly based on scientific ideas current at the time, in particular Isaac Newton’s theories of gravitation. Mesmer was also the first to develop a consistent method for hypnosis, which was passed on to and developed by his followers. It was still a very ritualistic practice. Mesmer himself, for instance, liked to perform mass inductions by having his patients linked together by a rope, along which his “animal magnetism” could pass. He was also fond of dressing up in a cloak and playing ethereal music on the glass harmonica whilst this was happening. The popular image of the hypnotist as a charismatic and mystical figure can be firmly dated to this time. Inevitably, these magical trappings led to Mesmer’s downfall, and for a long time, hypnotism was a dangerous interest to have for anybody looking for a mainstream career. Nevertheless, the stubborn fact remained that hypnosis worked, and the 1. Century is characterised by individuals seeking to understand and apply its effects. Surgeons and physicians like John Elliotson and James Esdaille pioneered its use in the medical field, risking their reputation to do so, whilst researchers like James Braid began to peel away the obscuring layers of mesmerism, revealing the physical and biological truths at the heart of the phenomenon. Thanks to their persistence and efforts, by the end of the century hypnosis was accepted as a valid clinical technique, studied and applied in the great universities and hospitals of the day. This trend continued into the 2. Century, although in some ways, hypnosis became imprisoned by its own respectability, as it became mired in endless academic debate about “state” or “non- state”. This conundrum – does hypnosis have a real, physical basis, or not? Important shifts were happening elsewhere, however. First of all, the centre of hypnotic gravity moved from Europe to America, where all the most significant breakthroughs of the 2. Secondly, hypnosis became a popular phenomenon, something that was increasingly available to the layman, outside of the laboratory or clinic. At the same time, the style of hypnosis changed, from a direct instruction issued by an authoritarian figure (a legacy of the charismatic mesmerist) to a more indirect and permissive style of trance induction, based on subtly persuasive language patterns. This was largely due to the work of therapists such as Milton H. Erickson. More importantly, perhaps, hypnosis became increasingly practical, and regarded as a useful tool for easing psychological distress and bringing about profound change in a variety of situations. This theme has continued up to the present day. Advances in neurological science and brain imaging, together with the work of British psychologists Joe Griffin and Ivan Tyrrell who linked hypnosis to the Rapid Eye Movement (REM), have also helped to resolve the “state/non- state” debate, bringing hypnosis and hypnotic trance firmly into the realm of everyday experience. At the same time, the nature of “ordinary” consciousness is better understood as a series of trance states that we go into and out of all the time. The history of hypnosis, then, is like the search for something that was in plain view all along, and we can now see it for what it is – a universal phenomenon that’s an inextricable part of being human. The future of hypnosis will be to fully realise the incredible potential of our natural hypnotic abilities.
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