Fitness Tips

Erik's Weekly Fitness Tip | If It Fits Your Macros

 

If It Fits Your Macros (IIFYM)

IIFYM is an approach you can take when it comes to losing or gaining weight.  IIFYM might be a different approach than what you are used to hearing. Read more about macros here.

Most people associate dieting with clean eating and exercise. It has been proven many times that you do not have to exercise and eat healthy to lose weight.   IIFYM gives you freedom to eat the food you love.  

Say What?

You heard me right, wine, pizza, or ice cream = no problem.  Here’s the caveat… you can eat whatever you want but you cannot overeat.  Put yourself in a safe calorie deficit of 10-15% and make sure that you do not go over the amount of calories you are allowed to eat.  So if your calorie deficit number is 1800 calories per day you can not go over this number.  

Now I know what you are thinking, come on Erik, chicken, broccoli, and oatmeal should be the staple of anyone’s diet, especially if you are trying to lose weight.  Not that this isn’t true, but for many people it is very difficult to sustain this type of eating regimen for the long run without having foods that they enjoy.   And to be perfectly clear and honest, I would prefer people eat a fairly clean and balanced diet!

How IIFYM Works

So how does IIFYM work?  If your goal is weight loss, you first need to figure out how many calories you have been eating each day. Track your calories for 3-4 days so you can see how many calories you average per day.  Let’s say you average 2500 a day, take 10-15% off of 2500. This is the number you are going to subtract from 2500.  2250 or 2125 will be your new daily allowance in calories.  

Now keep in mind this is the simplest form of cutting calories, there are many other factors that can be included in this:

  • workouts
  • activity level
  • basal metabolic rate

But if you are having issues losing weight, IIFYM is a great place to start without the hassle of changing what you eat. If you don’t believe me that you can lose weight with eating whatever you want, read about the Twinkie diet here.  

Call me if you'd like help with your very own personalized nutrition plan 310.251.7420

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Erik's Weekly Fitness Tip | Stand Up For Each Other

 

Stop The Hate

It’s easy to make fun of people and pick them apart like a hawk with it's prey.  We stand tall and mighty and scoff at others’ exercise routine, form, or look down upon people who are struggling with weight issues.  Why would you do that silly exercise? That’s awful running form. Their weight issues are because they’re lazy. You name it, we have all been guilty of this.

People Who Live In Glass Houses Shouldn't Throw Stones

We forget sometimes that what might work for us doesn’t work for others.  We easily forget our own struggles in life that take on a physical form. 

STOP The Hate!

Stop hating.  We stand stronger when we stand together. 

Make A Difference

Next time you witness someone trying to make positive and healthy changes in their life or someone who is struggling with weight issues:

  • build them up
  • encourage them
  • be their cheerleader and biggest fan 
  • show them some love
  • smile at them
  • tell them to keep it up
  • pick them up off the ground when the going gets tough

There’s no reason to be an A**

Call me if I can help you make a healthy change 310.251.7420

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Erik's Weekly Fitness Tip | Life And Aging

 

On My Mind

Health has been on my mind more and more lately. 

  • longer work hours 
  • less sleep,
  • the faster pace of life 
  • the wanting of immediate results 

I’ve been taking notice more and more when I’m out that the daily grind is taking a toll on us.  Our health, as a population, is getting worse and things aren’t going to turn around anytime soon.  Stress, deadlines, the sheer craziness of life does not come without consequences.  People are wearing down and aging faster then ever. 

My #1 Concern

My focus, my drive, and my concern is health.  Not just mine, but for my family, clients, and friends.  I realize how fragile we all are and I’m reminded of it everywhere I look.  One fall, one diagnosis, one accident away from life being never being the same. 

Bulletproof we are not.  Our health supercedes everything.  My college coach Al Carius would always say, “If you don’t have your health, you don’t have anything.”  At 21 I didn’t fully understanding what he meant by this nor did I really care.  20 years later I now completely understand this message and care a lot.  

I lost my sister 5 years ago next month to cancer, I’ve had multiple clients, friends, and other family members have to deal with serious health issues.  Many of these issues could have been avoided if they had only made the investment in their health.  Investment - putting time in, effort, money, and sacrifice into achieving a result.  

That same effort that you put into your job, buying your house, and taking trips, needs to be made towards your health. 

Keep Father Time At Bay

Aging is inevitable.  But how you choose to age is entirely up to you.  You can succumb to it, but as I’ve written before Father Time does not take kindly to being inactive, idle or the desk-bound lifestyles.  In fact, Father Time is no different than the animal kingdom, he preys on the weak first. Life can be brutally hard on those who choose to ignore a commitment to their health.    

Pick up some weights, jog around the block, ride your bike through the neighborhood, add some greenery on your dinner plate, or get your co-workers to walk at lunch.  These should be daily habits that you practice.  Now practice stringing together days, weeks, months, and years of taking care of the single greatest thing you own, your body. 

Call me if you'd like help taking care of your health 310.251.7420

Image credit: Ismael Nieto

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