Lindsay's Heath & Fitness Blog

2 things to stop doing when using MFP!

First off I love that you want to track your food so let me give you some tips to help your success!

#1 stop tracking your exercise in MFP this will add back in calories for you to eat from the calories it shows you have burned!

#2 shhhh keep it a secret that you want to “diet” from MFP the calories it will set you at ate wayyyy too low and will cause you to have to eat even less when you plateau. Plus your hormones, energy, and hunger will be out of wack and we don’t want that! We want to lose on the most amount of calories we can! What I suggest as you track your current calories right now see where you are! I also have a post on tracking macros to help you figure your own macros!

Just a little secret also—> my FREE 5 day Prime your metabolism workshop is starting Aug 23rd --> click here to learn more and sign up https://www.lindsaysaenz.com/metabolismworkshop

Let me know if this was helpful and...

Science of Energy in vs energy out.

The energy in- is the calories you consume you know all the yummy food and drink!!

Energy out has 4 factors.

• BMR- the amount of energy it takes for you to live at rest.
• NEAT- non-exercise activity- fidgeting, using hands while talking, tapping toe, everyday walking not extra walking that’s cardio or EA.
• EA- exercise activity.
• TEF- thermic effect of Food calories burned while digesting foods.

To lose fat your energy out has to be than your Energy in.

If you're eating at maintenance Which means that your weight is steady not going up or down by large amounts 10+ lbs, not daily fluctuations that's normal.

Drop energy in =fat-loss occurs.

Or energy out =fat-loss occurs.

Most people tend to do both when trying to lose fat

This does not mean eat less than your says you burned your watch is not accurate to what your body is actually burning!!!! Like I said a lot goes into calories out re-read

So if energy in versus energy out is what matters...

Are you Deloading? What even is a deload?

A DELOAD is where you reduce sets, reps, load, intensity for a week… In your program every 4-6 weeks. So if your training in progressive overload getting stronger and better at your lifts, you do need a break to prevent injury, to let your muscles, body, & cns repair. It is also a great transition into your new training block. 

I know You're are a little nervous, you have made progress, you don’t want to lose it. Studies have shown us that 1 week of even no exercise for someone that has been training will not result in muscle loss. Deloads are not quitting, you are still going to the gym and still moving your body but in a less intense way to help you actually make more progress in the future. 

Let's talk about what happens when we strength train

-we lift heavy in smart program like #bodystrong365

-we make tiny microtears in our muscle tissue

-when we rest the muscle tissues have time to repair...

Build your own training plan sister!

Step 1 MOVEMENT PATTERNS NEEDED

Step 2 MAP OUT YOUR MAIN LIFTS

Step 3 FORM ACCESSORIES AROUND OUR MAIN LIFT WITH OUR SKELETON OF MOVEMENT PATTERNS

Step 4 SETS AND REPS

Step 5 KILL IT!!

3days is super easy to get into the gym even if you're a busy mom!

This can also be done at home with bw or dumbbells just modify it to fit your life!

Let me know how you like it!!

You have been putting in the work, going to the gym, eating “Not too bad” whatever that means, right?! 

Its been a month and you’re not really seeing the progress you thought you would see... 

SISTER let me help you out listen up, it could be one of these 5 things keeping you from your fat-loss. 

1 CHEAT MEALS/CHEAT DAYS-when you are on a diet where calories are not controlled and you’re just trying to eat clean and then have a cheat meal, for one you never know if you’re still in a calorie deficit or if you are pushing your weekly total calories over and putting you at maintenance, for 2 this can cause a bad food relationship with “good” food “bad” foods, you restrict all week and when it comes to your cheat day or cheat meal you can’t control yourself and you start binge eating or way over consuming on your cheat meal/day. It’s better to have fun foods that you enjoy built within...