Fit Tip Friday #68

📃Investigating Nutrition

Welcome to this week's Fit Tip Friday.I took July off to reflect and recharge, and in those few weeks this newsletter has continued to grow. So, hello and welcome to all the new folks.Earlier this year I started investigating nutrition. To me, exercise is a lot more straightforward than the science behind food. But as fitness goals tend to be "made in the kitchen", I wanted to understand some of the basic principles.  

What I'm about to share is a system I've used the last 3 months to shed weight slowly and build a lean frame. There are faster ways to lose weight, but I believe that diligence wins out over hastiness in the end (Proverbs 21:5). As a qualifier, it's always good to consult with a doctor/nutritionist before totally overhauling your diet, but I've found the following method to work. 

💪A Simple Method to Lose Weight

Here's what I've been doing. Keep in mind this is the diligent but long-road approach to cutting weight: 1) Multiply my current bodyweight by 12 & 14. That's my target calorie range each day. I just stay within that range daily. 2) Multiply my current bodyweight (in lbs) by 1. That's my target protein consumption (in grams) each day. It's okay to go over the gram target, as long as I stay under the top of the calorie range. 3) I use an app (MyFitnessPal) to log my meals every day. The app automatically calculates calories and protein. 4) Do this for a month, and then use your new weight at the end of the month as your weight for the start of the next month. Repeat 1-3. Here are some tips/pointers:

• I strength train 4x a week. If you are completely sedentary or only dabble in exercise once every few weeks, the 12 to 14 calorie range probably won't work as well for you. You might need to adjust to 11 to 13, or 10 to 12. 

• Listen to your body. If you follow this and become lightheaded, dizzy, etc..., adjust as needed. 

• Most health orgs recommend 1,600/1,200 calories as the least amount to eat daily, for men/women respectively. 

• Remember that God created everything as good, including food (1 Timothy 4:6), if received with thanksgiving. Eat it for His glory (1 Corinthians 10:31). 

What I've found is that the daily calorie and protein targets have acted like bumpers in a bowling lane for me. I've also learned a ton about my eating habits, what meals work best for me, and how to incorporate those meals into our family's rhythms. Hope this serves. 

📃Resources 

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Harvard Health: Calorie Counting Made Easy

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📃The Fit Tutor: How to Calculate Your Calorie Needs to Lose Fat15 x your bodyweight seem to simple, especially from Harvard? Then this one is for you if you like more complicated math equations. But just know, at the end of the article, they simplify the equations to target calorie ranges of:

• 10-12 x bodyweight for sedentary individuals

• 12-14 x bodyweight for moderately active individuals

• 14-16 x bodyweight for very active individuals 

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📃Recommended Home Gym EquipmentAs always, this is my recommended list of home gym equipment.1a. Kettlebell Kings - The Quality Purchase1b. Lifeline Kettlebell - The Budget Purchase2. Pull-Up Bar3. Headphones 4. An Ab Roller5. Exercise Mat6. A Jump Rope7. A Watch Pedometer8. SafeRingz - A Silicone Wedding BandThese are affiliate links, and as an Amazon associate I earn on qualifying purchases. But these are all equipment that I have personally used or highly recommend!

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