WEEK 2: DAY 3 ยท WEDNESDAY
REGULAR MACRO + STRENGTH TRAINING
TIME FOR SOME CARBS!
Who woke up READY to eat a carb I should say!?!? โฃ
A little pro tip: I like to eat dinner early on Tuesday night. That way, I can break my fast earlier with a carb on Wednesday!
๐๐ง ๐ซ๐๐ ๐ฎ๐ฅ๐๐ซ ๐ฆ๐๐๐ซ๐จ ๐๐๐ฒ๐ฌ, we get our calories from unrefined, nutrient-dense carbs! We REFILL glycogen stores that we depleted on low carb day to provide energy for muscles and support hormone function (particularly thyroid). โฃ
WHY WE TRACK MACROS AND DONโT COUNT CALORIES
Itโs time to move past counting calories alone, because not all calories are created equal! Think about it: a 100 calorie bag of potato chips is NOT the same as a 100 calorie baked sweet potato.โฃ
If you want to burn fat and build lean muscle, calorie depletion is NOT the answer! But fueling your body with a balanced diet of carbs, fats, and proteins WILL help your body become a pro fat burner.
While calorie depletion may offer short-term results, it is NOT sustainable long-term. Long-term calorie restriction results in loss of muscle mass, decreased energy, fatigue, lack of nutrients to support body functions, and more.โฃ
๐๐ก๐ข๐ฌ ๐ข๐ฌ ๐ฐ๐ก๐ฒ ๐ ๐๐๐๐๐ซ ๐๐๐ฒ ๐๐ฅ๐ข๐๐ง๐ญ๐ฌ ๐๐จ๐๐ฎ๐ฌ ๐จ๐ง ๐๐ฎ๐๐ฅ๐ข๐ง๐ ๐ญ๐ก๐๐ข๐ซ ๐๐จ๐๐ข๐๐ฌ ๐ฐ๐ข๐ญ๐ก ๐ญ๐ก๐ ๐ซ๐ข๐ ๐ก๐ญ ๐ฆ๐๐๐ซ๐จ๐ง๐ฎ๐ญ๐ซ๐ข๐๐ง๐ญ ๐๐ฆ๐จ๐ฎ๐ง๐ญ๐ฌ:
๐ ๐๐ญ๐ฌ: FAT will not make you FAT! In fact, healthy fats, as part of a clean diet, will support your metabolism, cell signaling, immunity, hormone production, and can improve your mood, body composition, and cardiovascular health. Fats are necessary for your body to function well.
๐๐ซ๐จ๐ญ๐๐ข๐ง๐ฌ: Protein is absolutely critical to changing your body composition. Protein consumption aids your body in replacing worn out cells and muscle repair AND helps your body produce more glucagon, which aids your body in burning fat.
Protein also has significant effects on your hormone levels, immune system, and overall brain function. Without sufficient protein you arenโt giving your body what it needs to repair and build your muscles, both of which improve your metabolism and aid in fat burning.
๐๐๐ซ๐๐จ๐ก๐ฒ๐๐ซ๐๐ญ๐๐ฌ: Carbs are incredibly important to fueling your workouts, increasing your energy levels, and triggering the release of insulin. This is why we practice carb cycling. Consuming carbs at the right time will teach your body to reach into your fat stores for energy during and after a workout.
Meeting the right ratio of each macronutrient is important to help you do more than just lose weightโit will help you burn fat, increase energy, and boost your overall mood.
FOOD EITHER CAUSES DISEASE IN THE BODY OR HEALS THE BODY. WE WANT FOOD TO HEAL OUR BODIES!
You do not have to excessively deplete calories in order to burn fat and build lean tissue. Quite the opposite, actually! Anyone can lose "weight" with extreme dieting and extreme calorie restriction. What most people do not realize is that if the scale goes down with extreme dieting, much of it is water weight and muscle loss - NOT fat loss. We want to utilize strategies that will burn unwanted fat. Long-term calorie restriction results in loss of muscle mass, decreased energy, fatigue, lack of nutrients to support body functions and more.
โฃTODAYโS ACTION ITEMS:
Post screenshot of your macro rings in our group!
Enjoy those carbs - get in a great strength training workout! You body deserves it!
Check out the chart below to see how I easily plan my day to hit my macro goals
