Although counting macronutrients can seem daunting at first, you may be surprised at how easy it is once you get the hang of it. Check out our basic guide below.
Adopt A Macros Ratio
We suggest dividing the Big 3 macronutrients into these ratios:
»Protien: 35% or 40%
»Carbs: 50% or 40%
»Fats: 15% or 20%
Try this approach and then tweak to find what works best for you.
Set Your Kilojoule (Calorie) Intake
Work out how many kilojoules you need to maintain or lose weight, depending on your goal.
»Carbs: 1 gram = roughly 16 kJ (4 calories)
»Protein: 1 gram = roughly 16 kJ (4 calories)
»Fats: 1 gram = roughly 37 kJ (9 calories)
Work out roughly how you want to divvy your macros into meals over a day. “I prefer using an upside down pyramid method, having the majority of your carbs and calories early in the day,” says Elite Fitness Pros owner Greg Jones. “ Later in the day, your carbs should come from leafy greens and fibrous vegetables. Also, you should have a lean protein source at every meal, and healthy fats with you later meals to assist with nutrient absorption.”
More than just a pick-me-up, your morning cup of tea or coffee may actually help your weight-loss efforts! But when it comes to fat loss, which one of these greens reigns supreme?
When it comes to losing fat, no magic pill or powder can replace consistent work in the gym and a clean diet. Your efforts will always trump anything a supplement can do. That said, there are a handful of ingredients that may help boost your metabolism and enhance your weight-loss efforts.
Two of those ingredients—green tea and green coffee—may already be part of your daily morning ritual, but they’re also sold in supplement form as green tea and green coffee extract. If fat loss is your goal, is one extract better than the other? It’s time to put these two green titans in a head-to-head battle for fat-loss supremacy!
Make Time For Tea
Green tea, which comes from the Camellia sinensis plant, has been recommended as a healthful drink for centuries with potential health benefits ranging from improved antioxidant status to cardiovascular support. Although multiple parts of the plant can be used, it’s the extract from the leaves that seems to offer the most health benefits, especially when it comes to weight loss.
The two components primarily responsible for green tea extract’s (GTE) health benefits are catechins, which provide the majority of antioxidants benefits, and caffeine, which enhances thermogenesis and fat metabolism.
When compared to a placebo and caffeine alone, GTE has been shown to significantly increase 24-hour energy expenditure. Over time, increasing the number of calories you burn both at rest and during exercise could lead to favorable changes in your body composition. Furthermore, there are multiple studies showing GTE’s ability to increase rates of fat oxidation (or fat burning) over a 24-hour period.
Long-term consumption of green tea extract has been shown to support modest weight loss, around 2-3 pounds, over a 12-week period.3 While GTE clearly won’t do all the work for you, research suggests that, when combined with exercise, it can support greater weight loss when compared to exercise alone.
Green Is The New Black
Green coffee extract (GCE), as the name implies, is extracted from unroasted green coffee beans. Its main active ingredients are compounds known as chlorogenic acids, which are thought to be responsible for its weight-loss effects.
While it’s not entirely clear how it works, chlorogenic acid may be able to promote fat loss by increasing the activity of PPAR-alpha—a gene involved in fatty-acid transport and oxidation—and reducing the creation of new fat cells through its antioxidant effects.
To date, there has been only one study to demonstrate a positive effect of GCE on weight loss in humans. A 2007 study published in the Journal of International Medical Research found that when GCE was added to coffee, participants lost (on average) almost 12 pounds over a 12-week period when combined with diet and exercise. This compared to only 3 pounds lost in the coffee-only group
While results from this study are promising, larger, better-controlled studies are needed to truly determine the effectiveness of GCE as a weight-loss tool.
Lean, Mean, Green
Green tea extract is the current winner in the battle of the bulge! For one, GTE has a higher caffeine component, and when it comes to ingredients that can have a significant impact on supporting your metabolism and help you burn more fat, caffeine is king. Second, the research on GTE far exceeds that of GC, making it a little more convincing that including GTE as part of your diet may potentially be beneficial to fat loss.
You may find some supplements that use a combination blend of green tea with green coffee extracts, but there is currently no research suggesting this is a more effective combination than either in isolation.
What To Watch Out For
The weight-loss benefits associated with green coffee and green tea extracts are greatly reduced when you mix the extracts with milk and sugar. Additionally, research suggests that protein consumption can have an inhibitory effect on their absorption.[Therefore, benefits of GTE and GCE may be maximized when consumed with water 2-3 hours before or after a meal.
Both of these substances typically contain caffeine and therefore may cause potential side effects associated with caffeine consumption, such as increased heart rate and digestive upset, but as long as you don’t guzzle the stuff, you should be in pretty good shape. Start with a low dose, see how your body handles it, and then make adjustments from there.
A Practical Approach For Use
GTE and GCE are most effective when caffeine resistance is minimized. If you’re already a coffee addict, the benefits of green tea extract and GCE supplements will likely be less effective.
While you may think you can get your daily dose of GTE just by sipping on some green tea, think again. An effective dose (about 600 milligrams) would require you to drink 8-10 cups of tea! Supplements can definitely make things a little easier on you; just make sure you’re getting 30-60 percent EGCG—the active ingredient in green tea responsible for its fat-burning effects—in each serving.
Green coffee supplements are generally sold containing 40-50 percent chlorogenic acid by weight. In order to get the most effective dose of 120-300 milligrams of chlorogenic acid, you’ll want to look for a supplement containing 300-750 milligrams of green coffee extract.
No matter how much pregnancy weight you lose initially (many moms find the pounds melt off from breastfeeding and other post-delivery hormonal shifts that boost metabolism), eventually you hit that “why aren’t my clothes getting any looser” plateau. Want to get rid of those won’t-budge pounds? No more excuses! Here are 18 surprising strategies that helped these moms exercise and get slim again.
Bust a Move with Baby
Mom: Deanna; Atlanta, Georgia
Lost: 30 pounds in 2 months
I’d use my son Carter during squats, sit-ups, and arm lifts. For the first few months, I’d add just a couple of sets a day as we were playing. Now that he’s almost a year old (and a lot heavier), it’s still a great way to get in an extra workout without hitting the gym.
Step It Up
Mom: Megan; Highland Mills, New York
Lost: 25 pounds in 4 months
For the first few weeks after my baby was born, I kept her diaper changing station downstairs, which was easier while my body recovered from labor. But once I was all healed, I moved it to the second floor. This forces me to go up and down stairs to the nursery every time I need to change my daughter’s diaper. Added calorie burn!
Find a Baby-Friendly Gym
Mom: Jen; Santa Barbara, California
Lost: 65 pounds in 7-8 months
I still had 45 pounds to go two weeks after my daughter arrived. Taking advantage of my gym’s babysitting center helped me lose the weight — while holding onto my sanity. Knowing I could stop my workout and check in on her at any time, I loved having a little me-time to exercise, sauna, and shower at a leisurely pace. This boosted my mood all the day and made my workouts feel like an indulgence, not a chore.
Ask for Help
Mom: Trish; Great Falls, Virginia
Lost: 35 pounds in 5 months
Nursing your baby really does help you drop the weight fast, but I needed more structure to deal with the last five pounds. Weight Watchers worked for me, because I got specific meal plans and help with proper portion sizes. But a little note of warning: Even after you’ve lost every one of the last five pounds, your clothes will fit differently. Don’t freak out!
No question: Amazing glutes are the most desired feature on the body for women. Having well-rounded glutes will make you look better in jeans, dresses, shorts, bikinis, or nothing at all. There are thousands of social media pages claiming to have all the secrets to achieving the coveted booty. With so much controversy surrounding the best way to train the glutes for improved development, it’s hard to know which path to follow. Well, let me set the record straight on a few of the biggest myths.
Myth 1. Squats are the best exercise for your butt.
In a report titled, “Glutes to the Max”, the American Council on Exercise conducted a comprehensive resistance training experiment examining glute electromyography (EMG). The study showed that performing a variety of glute exercises highly activate the glutes, not just squats. Moreover, the squat did not activate the glutes to the highest degree. Squats are a great exercise, but they alone will not maximize glute development. You want to perform other exercises that hit the booty from every angle, such as hip thrusts, deadlifts and back extensions. Your glutes are made up of 3 muscles: the minimus, maximus and medius. In order to achieve the type of fit booty you see as you scroll through your instagram feed, you must perform exercises that target all 3 muscles.
Myth 2. You need to lift heavy to build a booty.
Studies show that the glutes hold a fairly even combination of slow twitch and fast twitch muscle fibers. This indicates that both higher reps and lower reps should be performed when training the glutes. When attempting to maximize hypertrophy, (muscle growth) you want both the type I fibers and the type II fibers to grow to their fullest extent, and research indicates that higher rep training better elicits type I fiber growth, while lower rep training better elicits type II fiber growth. So, make sure you include a variety of rep ranges in your routine.
Myth 3. Your glutes must be sore the next day, or it isn’t working.
It is a common mistake to assume that if your booty isn’t sore in the days following a training session, then the workout was unproductive and inferior. This could not be further from the truth! You may be more sore in the beginning, doing more leg training than you’re used to or doing exercises you’ve never done before. But as time goes on, this soreness will most likely decrease. Many women who have seen the best results in glute growth never got very sore in the glutes during their transformation process.
Myth 4. The infamous “Squat Challenges” on the internet will give you a booty.
Even if you do 1000 squats per night, that won’t make your muscles grow. What will make them grow is to break down the muscles, and let them repair themselves over time. Building and sculpting your body takes time and patience, no matter which muscle you’re working on. But having a great trainer providing you with the right exercises, the right sequence, the correct rep range and number of sets, will get you to your results much quicker and more effectively.
There are many, many more misconceptions out there about how to build, lift, and shape your backside. Hopefully, this article has shed some light on optimal glute training strategies and dispelled some common myths and misconceptions. The best glute training programs focus on getting stronger while adhering to excellent technical form in a variety of exercises and rep ranges.