In this episode I discuss 5 tips to help you get started tracking your macros! While I know it can seem overwhelming, it’s key we truly understand the foundation of proper nutrition if we want to get not only amazing results, but LASTING RESULTS.
SUMMARY:
- Break things down into small sustainable changes.
- Focus on one change at a time.
- Don’t strive for perfection but for progress.
- Focus on making changes based on where you are currently. The key is creating a healthier version of our ACTUAL lifestyle.
3 KEY TAKEAWAYS:
- Log
- Focus on adjusting protein first.
- Tweak the meals you already enjoy instead of trying to completely change your diet.
- Plan ahead and even create “sample” days based on previous logs.
- Don’t start by cutting out the foods you love!
RS PROGRAMS:
- The Metabolic Shred – Nervous to start tracking? Feeling overwhelmed? Don’t worry! This program has 3 different macros methods to help you slowly adjust those macros, whether you need a VISUAL portion approach, minimalist macros approach or become ready for full macro cycling!
How does your macro Hacks Program differ to the Macro Map that I purchased a while ago?
How do I know how many fats protein and carbs I should be having ?
Hi Tasha. The macro hacks helps you decide ratios based on your needs and goals, even as they change over time. You can also do this free calculator to get started – https://redefiningstrength.com/macro-calculator?sl=blogcomment
The map is all of your meals mapped out and a done for you option. The macro hacks teaches you to do it yourself with sample days and recipes.
Cori….Would you mind letting us know how you can get a “Macro Map” done for us? Thanks so much.
Hey Michelle! It’s available through my quiz 🙂 https://redefiningstrength.com/macro-calculator
Hi what’s best away to track my macros thanks
Amazing work you fo
🙏
I like My Fitness Pal
Hi Cori, how do you work in foods that you don’t have the macros for, like if you go to a party and want to have some of the foods there. I hope that makes sense.
Hi JoAnn. So I personally haven’t really memorized the macros in like any food haha. I usually google what it is with “macros” attached to find something similar at least and enter it or at least compare to the ingredients in my fitness pal.
Hello – I am looking at the Macro Hacks challenge. Do I need the physical book or are the materials all available with the digital download? I live in Canada.
Hi Lisa! They are all digital so you don’t miss out!
Thank you for your tips ☺️
Your a great trainer
Thanks! Glad they help!
Incredibly helpful. Thank you!
So glad it helps Brenda!
Thank you tips!
Glad they help!
I’m learning so much from your podcasts and posts. I still do intermittent fasting though but I’m getting my protein in during my eating window. I need to lose 15 lbs and I just turned 63. Can only get to the gym twice a week. I lift full body for 2 hrs. Is that too long to workout? I feel its necessary to fit it all in.
All about how we design things. I generally don’t have clients ever spend more than an hour in the gym, unless it is due to set up or extending rest as we do fatigue during a session and hit a point of diminishing returns. Quality not quantity. And maybe you do a short home workout another day instead! But all of it depends on your needs and goals. And if it is working for you, then FABULOUS!
I am.brand new to.macros…is there somewhere I can find put what foods/veggies/drinks fall into what? I enjoy cooking but barely eat. If I could afford to just hire you as a coach I would…I cant stand feeling worse all the time. I played for the MetaBoost Program at year but there was absolutely no way I could force myself to eat all that food! I also have a very physical job but would like to work out even with my injuries, but then I read it can actually hinder weight loss by causing stress to the body…WT_? Then some programs say unless your hormones are balanced you cant lose weight either. I like your idea of not knocking out everything you love. There isn’t much for food/snacks I ever crave, and I doubt even mind finding a substitute for my wine sometimes. I have tracked my food diary for 2 weeks at a time and cant figure out what I am doing wrong. I can probably add to the protein, and make myself eat carbs. I never crave that or sweets even. Just 53 and fat, and I drink tok many White Claws thinking they are diet, then my wine at night. I pretty much have to forse myself to eat
Here’s a cheat sheet to help but I highly recommend tracking what you’re eating currently. Then you can see the breakdowns of the foods you eat in your tracker to make small tweaks. https://redefiningstrength.com/a-quick-macro-cheat-sheet/
If you do need help as well Cory at least to kickstart everything, and truly learn what you need, can’t say enough about my coaching – https://redefiningstrength.com/private-coaching/
I am trying to gain muscle and tone.but the back of my legs are loose and my butt isn’t getting firm nor my belly.l do weights and Hitt workouts so why am l not getting any results? I’m 59 and weigh128.
Hi Kathy. Macros really matter! Start tracking what you’re currently doing and make small changes!