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The Secret To Losing, Maintaining, Or Gaining Weight (Size & Muscle)...

I’m going to be straight up and honest…

There is no secret!

The media may portray all these new ideas and discoveries…

but in reality…

there’s really no secret method, or supplement, or specific set of exercises.

Just good old fashioned commitment, drive, determination, effort, consistency and ‘tracking’.

What do I mean by tracking?

I mean monitoring your macro and micronutrient intake (not just calories!)…

and your movement i.e. your exercise and activity.

The equation is relatively simple…

if you consume more calories than you expend during the day, you’ll gain weight in the form of fatty tissue.

It’s the same if you’re trying to gain size and muscle.

If you consume more cal’s than you expend…

you’ll lay down fatty tissue too.

Of course, there’s a fine balance between consuming just the right amount and consuming too much when you’re trying to put on muscle and size…

and calorie intake requirements will vary from person to person.

Let me bust a few myths and give you a few facts while we’re here:

  1. Fat doesn’t make you fat - too many calories overall makes you fat.

  2. It’s not all about calorie intake - you need to monitor carbohydrate, fat and protein intake.

  3. Some people get better results by consuming a higher carb to fat/protein ratio. Some get better results from a higher fat to carb/protein ratio. Others get better results from a higher protein to carb/fat ratio. Although we're all physiologically very similar i.e. we all have the same amount of limbs and fingers, and the same internal organs. But we differ in stature, height, bone mass, muscle mass, genetics, heritage etc. Therefore, we all have varying nutritional needs. You are unique!

Alright, back to tracking.

I personally use myfitnesspal to track my macronutrient intake (carb’s/fat/protein), and of course overall calorie intake. I need around 3000 cal’s just to maintain my current bodyweight, and I’m only 172cm tall and currently weigh around 63/64 kilograms. As you can see, that’s more than the government recommendation of around 2500 calories per day for a man.

The only real way to discover your own personal needs is through trial and error. Use myfitnesspal’s guidance and start with what it recommends for you personally with your weight, height and daily activity level. You can then weigh-in weekly or take a progress photo or measurements on a weekly basis to see what’s changing and whether you need to make adjustments to your diet.

You might be thinking to yourself…

“this seems like a hell of a lot of work!”.

And yes, it is. I’m not going to lie.

It takes consistency, drive, determination and effort…

and of course - time!

It doesn’t happen overnight or even in a few weeks.

It WILL take months…

but that’s how you get to where you want to be.

A lot of people are obsessed with shortcuts and immediate results…

it’s part of the world we live in…

and of course, ‘clever’ marketing.

But that’s not real life…

it’s fantasy.

Real, lasting results and habit changes take time.

So, in closing, here’s what you need to do:

  1. Download myfitnesspal and enter all your data.

  2. Start tracking your calories and macro’s.

  3. Increase your activity level and start doing strength workouts to build muscle (more muscle = higher/faster metabolism).

  4. Weigh-in weekly and/or take weekly progress photos or body measurements.

  5. Adjust calories and macro ratios according to progress.

That's it - 5 simple things.

Of course, there are other lifestyle habits that need to be looked at:

  1. Alcohol consumption

  2. Stress level

  3. Sleep quality

But, that’ll have to wait for a future post.

You’ve got enough info to get you started…

come back here in a week or two for an update on those 3 things I just mentioned.

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