How to build Muscle

A you looking to build Muscle naturally? Now a days especially with social media. This persona of what we should look like and how quickly we should get results. But here are our 7 main tips on how to build muscle naturally.

1.) Caloric Surplus: Have any understanding of energy balance, calories in versus calories out. To gain we must consume more
calories then our body burns expends each day. Creating what they call a caloric surplus.

2.) Whole Foods: The key is to eat majority of high nutrient dense Whole Foods to meet your daily macro requirements. Lean proteins, fruits, vegetables and complex carbs.

3.) Strength Training/Progressive Overload: Resistance training puts stress on the muscles and allow for stimulation of new muscle fibers with a progressive overloading approach which is increasing weights and or reps overtime.

4.) Consistency: “conformity in the application of something, typically that which is necessary for the sake of logic, accuracy, or fairness.” If you can’t be consistent day in and day out for months at a time then you can expect consistent results. Consistency is the key.

5.) Time: Building muscle naturally takes time so don’t expect to build muscle overnight.

6.) Low/High Reps: There is no magic rep range that’s going to allow you to either burn fat or even build muscle. Mix it up.

7.) Sleep: The proper amount of sleep per Maybe the best fat burner you’ll ever invest in. Based on recent studies a 6 to 8 hours a night. Anything less or more can lead to health issues.

 

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Stress Management

One thing we all deal with is Stress. So those who are trying to live a more healthier lifestyle, Stress Management is key. For the most part I think we all can agree. That we know what stresses us out. So the key is to learn how to manage it. Now here are 8 simple things you can do to help relieve stress.

1. Exercise: is one the most best ways to relieve stress. Those who exercise regularly are less likely to deal with anxiety. Than those who don’t exercise. Exercise also lowers our stress hormones, such as cortisol. Exercise can also improve our sleep quality. And of course can help build your confidence

2. Massage: helps to stimulate blood circulation around your muscles, which increases the flow of oxygen and nutrients to your muscles, leading to increased flexibility, among other benefits. Tension headaches are a very common type of headache. … One of the major causes of tension headaches is stress.

3. Spending time with your Pet Animal will help reduce stress and improve your mood. Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood. Having a pet may also help relieve stress by giving you purpose, keeping you active and providing companionship — all qualities that help reduce anxiety.

4. Listening to smoothing music may also help reduce stress, anxiety. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

5. Taking a Yoga class relieves stress primarily by increasing body and breath awareness. Yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety.

6. Learn how to just Say NO. Not all stressors are within your control, but some are. Take control over the parts of your life that you can change and are causing you stress. One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed. Being selective about what you take on — and saying no to things that will unnecessarily add to your load — can reduce your stress levels.

7. Hanging out with Friends and Family can help you get through stressful times. Being part of a network of friends and family can help you feel like you are apart of something -having companionship.

8. Lowering your Caffeine intake may help relieve stress and anxiety. Caffeine is a stimulate we can find is energy drinks, coffee, and sodas. Too much can increase anxiety.

Unfortunately stress and anxiety may arise in your workplace and personal life. It is what it is. But there are many ways to help reduce the pressure you feel.

The idea of these tips is to help get your mind away from the source of stress.

So daily exercise, mindfulness, listening to music and physical intimacy can all help to relieve anxiety — and they will improve your overall work-life balance as well.

 

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CARBOHYDRATES

-Carbs can help boost your mood. Carbs promote the production of serotonin, a feel-good brain chemical.

-Carbs can help prevent weight gain—and even promote weight loss. Many carbohydrates contain dietary fiber, which is actually an indigestible complex carbohydrate.

-Carbs are good for your heart. Increasing your soluble-fiber intake (a type of fiber found in carb-rich foods like oatmeal and beans) by 5 to 10 grams each day could result in a 5 percent drop in “bad” LDL cholesterol.

-Carbs will help you trim your waistline. Swapping refined grains for whole grains may help reduce total body fat and belly fat.

-Carbs help keep your memory sharp.

Here is a list of 9 fat free/low fat carbohydrates to help you meet your daily requirements.

Fruits/vegetables
Some Cereal’s (some but low fat)
Grape juice
Potatoes (sweet or white)
Rice (white or brown)
Alcohol
Fat free candy
Pasta (whole grain)
Corn tortillas (some but low fat)

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Late night macro tracking tip!

You wake up bright and early. Drink your water and fix your breakfast. As we all know tracking first thing in the morning can be like a kid at the candy store. Pretty much anything will fit…..ha ha unless you are on poverty (low) Macros 😢.

Now you are off and on about your day. Lunch time you track accordingly then you get home for dinner as well. You have eaten pretty good all day but you still got a few Macros left over. And now you are like 😨what am I going to eat to hit my numbers without going over on one or the other. Something everybody at some point has or will experience.

So I suggest having some “staple foods” in your house, or wherever you live.  This will help you hit those last little bit of macros that are left over.

Here are few suggestions;

Protein options:

-(most) Whey Protein powders

-Egg Whites

-White Fish/Shrimp

-Chicken Cutlets

Carbohydrate options:

-Fruit

-Vegetables

-Rice

-Potatoes

-Fat Free Candy

Fat options:

-Olive Oil

-Fish Oil

-Butter

There are other options but hopefully these are some that can help you as these are a few that came to the top of our head.

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1.) Stress management is part of a healthy lifestyle. As we all deal with stress but the key is to learn how to manage it as extra stress can lead or cause weight gain.

2.) You could be building muscle which can cause weight to stay or even go up. But doesn’t mean you added body fat.

3.) Getting proper rest each night is key factor to recovery and weight/fat loss goals.

4.) Just because it fits within your daily macronutrient requirements doesn’t always mean it’s what’s best for our bodies based on goals and personal limitations. So be mindful of what you’re eating.

5.) Not tracking correctly, not measuring and estimating can cause your daily macros to be off without even realizing it.

6.) Consistency is the key and without being consistent there will never be any consistent results.

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Flexible Dieting | Clean Eating

Both approaches are okay depending on goals, lifestyle and unique nutritional profiles. As the key is to be strict but not restricted. Learning how to eat the right amount (calories/macros) along with the right foods to help you reach your goals.

Clean Eating is simply eating just whole foods, or “real” foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible. Not counting calories, or macronutrients. But more of a just Mindful Eating Approach.

Flexible Dieting is not your traditional diet. In fact it’s more about focusing on food composition; like foods that are made up of in terms of the macronutrients, micronutrients, and dietary fiber. It aims to provide a practical solution to dieting which is maintainable in the long term, giving you that sustainable approach.

Flexible Dieting is simple learning how to mix and match a variety of (healthy) foods to meet present macronutrients, and dietary needs. And depending on goals, limitations and nutritional profile where the food comes from is a personal preference. So if you want to eat a slice of pizza, doughnut, a cookie or bowl of ice cream. And it fits with in your daily macronutrient, fiber requirements you can eat it. And it not effect your body composition. As macronutrients determine weight loss or weight gain. Thermodynamics, Calorie in verse calories out.

Heard of the 80/20 Rule? Which is where 80% or more of your daily intake comes from nutrient dense, whole and minimally processed foods while the remaining 20% or les of your daily intake can then come from any other food sources of your choosing that allow you to reach your macronutrient targets for the day. This allowing for a more sustainable long term approach.

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Top Foods for Fat Loss

When trying to lose weight/fat our biggest struggle comes down to hunger. So you want to make sure you are eating low calorie foods that are high volume. So here is a great list of some food choices that are packed with micro nutrients. Now the key is to have variety so you don’t have to eat these every day.

1.) Eggs; you can eat eggs at anytime of the day, however only boiled eggs not fried.

2.) Plums; are great for healthy cardio vascular system because they are rich in potassium and vitamin c.

3.) cucumbers; are very hydrating because they are made of more than 90% water. They also fight swelling.

4.) Berries; currant and cranberries are rich in Vitamin c, Strawberries promote healthy heart and proper digestion and currant also fights edema.

5.) Beet; regulate the blood sugar levels, the strengthen the muscles and also promote fat burning.

6.) pineapple; are rich in bromelian, and compound that promotes fat burning.

7.) celery: promotes weight loss and act like a diuretic because they are made up of 95% water

8.) Salad; one lettuce leaf contains 3 calories which is why a salad is always a great option for a snack.

9.) Melon; the melon will clear the toxins from your body and at the same time and keep you hydrated.

10.) zucchini; regulates the water salt ratio in the body, the lower the energy after a heavy meal and promote intestinal health.

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❌ Expectations vs ✅ Reality..

Weight Loss, Fat Loss is not an over night sensation. There will be Ups and Downs especially if you are a female. So stay consistent, have patience and give it time.

What it all takes:
✅Consistency 🔑
✅Patience 🌱
✅Time ⏱
✅Bad ass attitude 😎
✅Lifting Heavy Weights 🏋🏾‍♀️
✅Eating the right amount 🍴
✅Drinking Coffee ☕️😜

Reminder:
Caloric Deficit = weight/fat loss
TDEE = maintenance
Caloric Surplus = weight/muscle gain

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Intuitive Eating | Sushi Night

 

As a natural foodie I love some sushi. I mean who doesn’t. Now it’s Thursday night and just left Ashley’s Furniture Store. And was craving some Sushi, so we just walked right next door to Hanabi Hibachi & Sushi. I love Sushi but really picky. So I always get The Shrimp on Shrimp Tempura with Sweet Teriyaki Sauce. (Photo)

Now I personally like to utilize a Flexible Dieting Nutritional Approach. But for the past 6 weeks I have been having trouble eating as much. And hitting macro macros consistently hasn’t really been happening. So instead of stressing myself out, I’ve decided to take a ‘macro tracking break’ and follow more of an Intuitive Eating approach.

What is Intuitive Eating?

Intuitive Eating is a way of eating with out tracking your calories/macros, or following a set meal plan. It’s about getting back to the basics and just listening, trusting your body. And with normally following a flexible Dieting approach. There are still zero restrictions on food choices. So the key is to still remain disciplined. As it’s really still easy to fail with intuitive eating.

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FATS MAKE US FAT?

Eating Fats directly will not make us Fat. Eating a diet high in Fats and high in Carbs (caloric surplus) can make us fat but not directly because of Fats. In fact research shows that a diet high in Fats but low in Carbs leads to more weight loss over low Fat diets.

I mean who doesn’t love eating some Fats? They include delicious foods in their own right like egg yolks, bacon, salmon, olive oil, nuts, salmon, whole fat yogurt, nut butters, cottage cheese, flaxseed. Fats that make already tasty foods a little more flavorful.

10 benefits of Fats;

1.) better body composition
2.) more muscle
3.) easier fat loss
4.) better reproductive health
5.) Better Brain Function & Mood with Less Risk of Depression
6.) Stronger Bones & Less Risk of Osteoporosis
7.) reduce cancer risk
8.) Better Cholesterol Ratio and Reduced Heart Disease Risk
9.) stronger immune system
10.) better eye and skin health

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Simple Info:
Weight Loss: Caloric Deficit
Maintain: Maintenance Calories
Weight Gain: Caloric Surplus

Calculating Macros:
1g Carb = 4 calories
1g Protein = 4 calories
1g Fat = 9 calories

 

-Coach Dustin

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